Chicken Curry Keto: A Tasty Low-Carb Delight

Chicken curry is a popular dish, but is it keto-friendly? The answer depends on the ingredients and cooking methods used. Some chicken curry recipes are made with starchy ingredients and served over rice, which can be high in carbs. However, there are also many keto-friendly chicken curry recipes that are low in carbs and gluten-free. These recipes typically use alternative ingredients and serving suggestions to keep the carb count down.

Keto chicken curry recipes usually include a combination of chicken, spices, and a low-carb sauce or broth. The chicken is often cut into bite-sized pieces and can be breast or thigh meat. Common spices used in keto chicken curry include turmeric, cumin, coriander, paprika, and garlic. For a spicier dish, ingredients such as green chilli, cayenne pepper, or black pepper can be added.

The sauce or broth in keto chicken curry is typically made with coconut milk, cream, or broth. To keep the dish low-carb, starchy thickeners are avoided. Instead, ingredients such as tomato paste, passata, or pureed tomatoes are used to add flavour and thickness to the sauce.

Keto chicken curry is often served with cauliflower rice, keto bread, or roasted vegetables. It can also be garnished with fresh herbs such as coriander or spring onion.

So, is chicken curry keto? The answer is yes, as long as it is made with keto-friendly ingredients and serving suggestions. With its combination of spicy flavours and low-carb ingredients, keto chicken curry can be a delicious and satisfying meal for those following a ketogenic diet.

Keto chicken curry recipe

Ingredients:

• Olive oil
• Chicken breast or thighs
• Onion
• Red pepper
• Garlic
• Ginger
• Spices (curry powder, paprika, turmeric, cumin, coriander, garam masala, ground ginger, and/or chili powder)
• Tomato paste/passata
• Coconut milk/cream
• Chicken stock (optional)
• Salt
• Cilantro/coriander (optional)
• Lime juice (optional)

Method:

• Heat some olive oil in a large pan or pot over medium heat.
• Add the chicken pieces and season with salt and pepper. Cook for 5-7 minutes until slightly golden.
• Add the onion, red pepper, garlic, and ginger. Cook for an additional 3-4 minutes, stirring occasionally.
• Stir in the spices, including curry powder, paprika, and any additional spices of your choice.
• Add the tomato paste/passata, coconut milk/cream, and chicken stock (if using).
• Bring the mixture to a simmer, then reduce the heat and cook for 15-20 minutes until the sauce thickens.
• Garnish with freshly chopped cilantro/coriander and a splash of lime juice (optional).
• Serve over cauliflower rice or with keto bread, broccoli mash, zucchini noodles, or roasted vegetables.

Tips:

• For a dairy-free option, use coconut milk or cream instead of heavy cream.
• For a spicier curry, add fresh green chilies or cayenne pepper.
• For a keto-friendly side dish, serve with cauliflower rice or mash.
• This curry freezes well and can be stored in the fridge for up to 3 days or in the freezer for up to 3 months.

Chicken curry keto-friendly and gluten-free

Chicken curry can be made keto-friendly and gluten-free by using a few simple substitutes and omissions. Here are some tips and tricks to make a delicious keto-friendly and gluten-free chicken curry:

Ingredients:

The key to making keto-friendly chicken curry is to use ingredients that are low in carbohydrates and gluten-free. Here are some suggestions:

• Use chicken breasts or thighs: Chicken is a great source of protein and is naturally low in carbohydrates. You can cut it into bite-sized pieces or leave it whole, depending on your preference.
• Choose a gluten-free thickening agent: Instead of using flour or other gluten-containing thickeners, you can use coconut cream, Greek yogurt, or full-fat cream to add richness and body to your curry.
• Vegetables: Include plenty of low-carb vegetables such as onions, garlic, ginger, and fresh chili peppers. These add flavor and texture to your curry.
• Spices: Use a variety of spices such as turmeric, cumin, coriander, garam masala, paprika, and curry powder to add depth of flavor to your dish.
• Liquid: Chicken broth or stock can be used to add moisture to your curry. You can also use coconut milk, but be sure to use only the cream part, as the watery part can make your curry thin.

Preparation and Cooking:

• Sauté the aromatics: Start by heating a splash of olive oil, avocado oil, or coconut oil in a large pan. Add finely chopped onions and sauté until translucent and lightly browned. Then, add garlic, ginger, and chili (if using) and cook for a few minutes until aromatic.
• Brown the chicken: Push the aromatics to the side of the pan and add the chicken pieces in a single layer. Sear the chicken on medium-high heat just until the outside is browned. You don't need to cook it through at this stage.
• Make the curry sauce: Add your choice of liquid (coconut milk, chicken broth, or a combination of both) along with spices and seasonings. Stir everything together and bring the mixture to a boil.
• Simmer and cook: Reduce the heat, cover the pan, and let the curry simmer gently for about 15-20 minutes, or until the chicken is cooked through and the sauce has thickened. Give it a stir occasionally to prevent sticking.
• Garnish and serve: Once your chicken curry is cooked to your liking, garnish it with freshly chopped cilantro or coriander leaves. Serve it with cauliflower rice, zucchini noodles, roasted vegetables, or keto-friendly bread.

Storage and Reheating:

Chicken curry tastes even better the next day, as the flavors have more time to meld. Here are some tips for storing and reheating your keto chicken curry:

• Leftovers can be stored in an airtight container in the refrigerator for up to 3-5 days.
• For longer storage, you can freeze the curry in airtight containers or freezer bags for up to 3 months.
• To reheat, simply warm it on the stovetop or in the microwave until hot. If it becomes too thick, you can thin it out with a bit of water, broth, or coconut milk.

Customizations:

Chicken curry is a versatile dish that can be customized to your taste preferences. Here are some ideas:

• Spice level: Adjust the amount of chili or chili powder to control the heat level. You can also add a pinch of cayenne pepper for an extra kick.
• Vegetables: Feel free to experiment with different low-carb vegetables such as bell peppers, mushrooms, spinach, or green beans.
• Dairy: If you are dairy-intolerant, you can substitute coconut yogurt or coconut cream instead of regular yogurt.
• Meat: This recipe can also be made with beef or lamb instead of chicken.
• Sauce consistency: If you prefer a saucier curry, you can add more coconut cream, yogurt, or tomatoes to the dish.

How to make keto chicken curry

Chicken curry is a delicious and nutritious keto meal. Here is a step-by-step guide on how to make keto chicken curry:

Ingredients:

• Olive oil or coconut oil
• Chicken breast or thighs, cut into small bite-sized pieces
• Onion, finely chopped
• Red pepper, sliced
• Garlic and ginger, freshly chopped
• Spices: curry powder, paprika, turmeric, cumin, coriander, and garam masala (optional)
• Tomato puree/passata/tomato paste
• Coconut milk or coconut cream
• Freshly ground pepper
• Salt
• Cilantro or spring onion for garnish
• Lime or lemon slices (optional)

Method:

• Heat some coconut oil or olive oil in a deep skillet or pot over medium-high heat.
• Add the chopped onion and cook until translucent and golden brown.
• Put in the chicken pieces and season with salt and pepper. Cook for 5-10 minutes until slightly golden.
• Toss in the red pepper, garlic, and ginger. Continue cooking for 3-4 minutes, stirring occasionally.
• Mix in the spices: curry powder, paprika, turmeric, cumin, coriander, and garam masala (if desired). Saute for a few minutes.
• Pour in the tomato puree/passata/tomato paste and coconut milk/cream. Stir well.
• Add water or broth if you want a thinner consistency.
• Simmer for 10-15 minutes, allowing the flavours to meld.
• Serve with cauliflower rice, cauliflower mash, or other keto-friendly sides.
• Garnish with freshly chopped cilantro or spring onion, and a slice of lime or lemon.

This keto chicken curry is a quick and easy meal that can be prepared in less than 30 minutes. It is a tasty and nutritious option for those following a ketogenic diet.

What to serve with keto chicken curry

There are many keto-friendly side dishes that go well with chicken curry. Here are some ideas:

Cauliflower Rice

Cauliflower rice is a classic low-carb option that pairs well with chicken curry. It is a healthy and tasty alternative to traditional rice and can be easily made at home by grating cauliflower into rice-sized pieces or using a food processor. It soaks up the flavoursome curry sauce, adding to the taste experience.

Keto Bread

Keto-friendly bread is another option to soak up the delicious curry sauce. It is a good source of fibre and protein and can be made with almond flour, coconut flour, or other low-carb ingredients.

Broccoli Mash

For a creamy and comforting side dish, try broccoli mash. It is a nutritious alternative to mashed potatoes and goes well with the spicy flavours of chicken curry.

Zucchini Noodles

Zucchini noodles, also known as "zoodles", are a light and refreshing option. They are low in carbohydrates and can be paired with the chicken curry for a summery twist.

Roasted Vegetables

Roasted vegetables add extra nutrients, texture, and colour to the meal. Try colourful vegetables like bell peppers, onions, mushrooms, broccoli, or cauliflower.

Other Options

Other keto-friendly side dishes include cauliflower mash, cucumber salad, and fresh cilantro or spring onion garnish. You can also experiment with different spices or squeeze lime juice for added brightness.

Keto chicken curry nutritional information

Chicken curry can be keto-friendly, but it depends on the ingredients used. Some Indian or Thai curries are made with starchy ingredients and served over white rice, making them high in carbs. However, if you use keto-friendly ingredients and avoid starchy sides, you can enjoy a delicious and nutritious low-carb chicken curry.

Macronutrients:

Keto chicken curry is typically high in healthy fats and protein while being low in carbohydrates. Here are the macronutrients for a serving of keto chicken curry (values may vary depending on the specific recipe and ingredients used):

• Calories: Around 400-500 calories per serving.
• Fat: Around 20-35 grams of fat per serving, with a significant portion coming from healthy sources like olive oil, coconut milk/cream, and ghee.
• Carbohydrates: Around 4-12 grams of carbohydrates per serving, which is within the limits of a keto-friendly meal.
• Protein: Around 20-40 grams of protein per serving, depending on the amount of chicken used.

Micronutrients:

Keto chicken curry also provides a range of micronutrients, including:

• Vitamins: Vitamin A, Vitamin C, and Vitamin B6 are present in the dish due to the use of ingredients like tomatoes, peppers, and spices.
• Minerals: Potassium, sodium, calcium, and iron are some of the minerals found in keto chicken curry. The specific amounts will depend on the ingredients used.

Ingredients and Variations:

The nutritional profile of keto chicken curry can vary depending on the ingredients and variations used. Here are some common ingredients and their contributions:

• Chicken: Chicken is an excellent source of protein and contains various B vitamins and minerals like selenium, phosphorus, and vitamin B6.
• Vegetables: Onion, garlic, ginger, and peppers provide additional vitamins, minerals, and fibre to the dish.
• Spices: Turmeric, cumin, coriander, and chili powder add not only flavour but also have anti-inflammatory and antioxidant properties.
• Dairy: Heavy cream or coconut cream/milk adds creaminess and healthy fats to the dish. Yogurt can also be used, providing probiotics and calcium.
• Cooking Fats: Olive oil, coconut oil, or ghee are commonly used for cooking and contribute to the overall fat content of the dish.

Side Dishes:

When calculating the nutritional information for keto chicken curry, it's important to consider the side dishes as well. Here are some common keto-friendly side dishes and their nutritional contributions:

• Cauliflower Rice: A popular low-carb alternative to traditional rice, cauliflower rice adds volume and fibre to the meal without significantly increasing the carbohydrate count.
• Keto Bread: Fluffy, keto-friendly bread can be a great side to soak up the curry sauce. Just be mindful of the additional carbohydrates and calories it contributes.
• Broccoli Mash: A creamy and comforting side dish that adds additional vitamins and fibre to the meal.
• Zucchini Noodles: A light and refreshing option that provides additional fibre and vitamins without adding many calories or carbohydrates.

Remember, the nutritional information provided here is a general overview, and the specific values may vary depending on the recipe and ingredients used. Always calculate your own macros based on the specific ingredients and quantities used in your keto chicken curry.

Frequently asked questions