Leena Watts
The Ketogenic Diet is a low-carbohydrate method of eating. Curry powder is good for keto because it is low in net carbs (0.26g of net carbs per 10g serving). It is important to limit your net carb consumption to 20-30g per day to stay in ketosis. Most chicken curries bought in Indian restaurants are not keto-friendly, but you can make your own keto-friendly curry at home. You can use curry powder in your keto curry, and serve it with cauliflower rice or keto naan.
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What You'll Learn
Curry powder is keto-friendly
When making a keto-friendly curry, it is best to use powders over pastes or pre-mixed packages, as these often contain corn starch or other thickeners that add unnecessary carbs. However, it is important to note that not all curry powders are created equal, and some may have higher carb counts than others. It is always a good idea to check the nutritional label to ensure the product fits within your net carb budget.
Keto-friendly curry recipes often include ingredients such as chicken, onion, ginger, garlic, chilli, and yogurt. These recipes typically result in a tasty, easy, and quick meal that can be enjoyed by the whole family.
When serving a keto-friendly curry, it is important to avoid rice and instead opt for cauliflower rice or cauliflower mash. Garnishes such as fresh cilantro, chopped spring onion, or crushed chilli can also be added to taste.
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Keto-friendly curry recipes
Curry powder is good for keto as it is low in net carbs, containing 0.26g of net carbs per 10g serving. It is important to limit carb consumption to 20-30g per day to stay in ketosis. Curry powder is also a good source of fat as it does not contain any non-keto ingredients.
When making keto-friendly curries, it is recommended to use powders over pastes or pre-mixed packages, as these often contain corn starch or other thickeners that add unnecessary carbs.
Ingredients:
- Meat of your choice (chicken, pork, beef, or tofu for vegetarians)
- 2 tbsp of curry powder (preferably a packaged variety like Schwartz medium)
- EVOO (extra virgin olive oil)
- Garlic
- Scallions
- 1 tin of chopped tomatoes
- 250ml stock
- Fresh spinach
- Full-fat Greek yogurt
- Buttered broccoli (side dish)
Instructions:
- Brown the meat of your choice in EVOO with garlic and scallions.
- Add 2 tablespoons of curry powder and stir.
- Simmer with chopped tomatoes and stock.
- When cooked through, add fresh spinach and full-fat Greek yogurt.
- Serve with a side of buttered broccoli.
This recipe can be made vegetarian by swapping the meat with tempeh or tofu. You can also add your favourite keto vegetables like bell peppers, onions, broccoli, zucchini, asparagus, and cauliflower.
For a creamier curry, you can use coconut milk or coconut cream, which has a lower carb count and higher fat content. You can also add spices like turmeric, lemongrass, coriander, and garam masala to enhance the flavour.
Enjoy your keto-friendly curry!
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Carbohydrates in curry
Curry powder is good for keto because it is low in net carbs. A serving of 10 grams of curry powder contains 0.26 grams of net carbs. This is well within the daily limit of 20 to 30 grams of net carbs recommended to stay in ketosis.
Curry powder is also a good source of fat, as it does not contain any non-keto ingredients. However, it is important to note that most of the fats in a keto diet should come from natural and minimally processed sources such as virgin olive oil, MCT oil, and grass-fed butter.
When it comes to making a keto-friendly curry, it is recommended to use powders over pastes or pre-mixed packages, as these often contain corn starch or other thickeners that add unnecessary carbohydrates. However, some curry pastes have a low carb count, such as the one used in a keto curry chicken recipe found online, which has 3 grams of net carbs per tablespoon.
According to another source, a serving of 1 tablespoon of curry powder contains 3.5 grams of total carbs, 0.2 grams of net carbs, 0.9 grams of fat, 0.9 grams of protein, and 20 calories.
In summary, curry powder can be a good choice for individuals following a keto diet due to its low net carb content. However, it is important to be mindful of the other ingredients used in a curry dish to ensure it fits within the keto diet guidelines.
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Curry paste vs. curry powder
Curry powder is a blend of spices with a variety of spices that can be used, including cumin, coriander, ginger, cardamom, fenugreek, turmeric, cloves, pepper, and more. The blend of ingredients depends on the region from which the curry powder comes. It is a dry ingredient that must be activated with a liquid or oil and is typically bloomed in oil or ghee before adding other ingredients. It is better suited for Indian-style dishes as it is less spicy than curry paste. It is also recommended for those on a keto diet as it is low in net carbs and does not contain any non-keto ingredients.
Curry paste, on the other hand, is a wet ingredient made with fresh chillies and other ingredients such as rhizomes, leaves, alliums, and spices. It is a Southeast Asian ingredient, commonly used in Thai, Malaysian, and some Indian curries. It is typically cooked by blooming in coconut oil and then simmering in coconut milk or other bases like tomatoes or dairy. The paste usually has curry powder in it, along with other fresh ingredients, and is more flavourful than curry powder. It comes in different colours and heat levels, such as red, green, or yellow.
While curry powder is ideal for Indian-style curries, curry paste is better suited for Thai, Malaysian, and some Indian dishes. The choice between the two depends on the type of dish being prepared and the desired level of spice and flavour. Both ingredients have their unique purposes and applications, and it is recommended to have both on hand for different culinary needs.
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Keto-friendly side dishes
Curry powder is keto-friendly as it is low in net carbs, containing 0.26g of net carbs per 10g serving. It is important to limit carb consumption to 20-30g per day to stay in ketosis. Therefore, it is important to check the carb content of any pre-made curry blends to ensure they do not contain carb-heavy ingredients such as sugar, flour, or fillers.
- Cauliflower rice: This is a popular low-carb alternative to rice, which is often served with curries. It can be purchased pre-made or made at home.
- Celeriac bhaji: This is a low-carb alternative to the traditional aloo bhaji (potato bhaji) and is a common side dish served with Indian curries.
- Low-carb flatbread: Flatbreads are a common side dish served with curry, but traditional options such as paratha, naan, and chapati are high in carbs. There are, however, many low-carb flatbread options available, such as Joseph's Bakery low-carb Lavash breads and their low-carb pitas.
- Riced cabbage: Cabbage is a versatile and underrated low-carb vegetable. It can be used as a side dish or as a substitute for rice in pulao or pilaf, which are common rice dishes served with curry.
- Vegetable noodles: Spiralized zucchini or spaghetti squash can be served as a side dish with curry.
- Low-carb salads: Chicken curry can be served on top of a low-carb salad, such as a keto curry chicken salad.
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Frequently asked questions
Yes, curry powder is keto-friendly as it is low in net carbs (0.26g of net carbs per 10g serving). It is also free of harmful ingredients like non-keto sweeteners, highly refined oils, and food additives.
Cauliflower rice is a great substitute for rice when eating curry on a keto diet.
There are several keto-friendly curry recipes available, including chicken curry, chicken tikka masala, Thai low-carb curry, and pork curry. These recipes typically involve marinating chicken pieces in a mixture of lemon juice, coconut yogurt, garlic, cilantro, ginger, turmeric, and garam masala.
Some keto-friendly side dishes that go well with curry include cauliflower rice, cauliflower mash, keto naan, and fried cauliflower rice.
Most chicken curries served at Indian restaurants are not keto-friendly as the sauce often contains sugar and high-sugar vegetables. However, you can always ask the restaurant about the ingredients used and make special requests to substitute certain ingredients.
