Curry Sauce And Keto: A Tasty Combination?

Curry is a fragrant and flavourful dish that combines sweet and creamy coconut milk or cream with aromatic spices such as turmeric, cumin, coriander, and ginger. The good news for keto dieters is that curry can be keto-friendly if you make it with low-carb ingredients and avoid thickeners like flour or cornstarch. You can use coconut milk or cream as a base instead of high-carb alternatives like yoghurt or heavy cream.

There are several keto-friendly curry recipes available online, including chicken curry, which is a popular choice. These recipes typically include a blend of spices, fresh herbs, and vegetables like onion, garlic, ginger, and chilli, combined with chicken and a creamy sauce. The dish is often served with cauliflower rice, a classic low-carb option, or other keto-friendly sides like broccoli salad, roasted vegetables, or keto bread.

So, if you're following a keto diet and craving a tasty curry, there are plenty of options to choose from that will satisfy your taste buds without sacrificing your carb count.

Keto-friendly ingredients for curry sauce

Creating a keto-friendly curry sauce is all about choosing the right ingredients. The good news is that there are plenty of options to choose from, and you can easily customise your sauce according to your taste preferences. Here are some essential keto-friendly ingredients to consider for your curry sauce:

Coconut Milk or Cream

Coconut milk or cream is an excellent base for keto-friendly curry sauce. It provides a creamy texture and a subtle sweetness that complements the spices in the curry. Coconut milk or cream is also a good source of healthy fats, which can help you stay in ketosis. Look for unsweetened, full-fat coconut milk or cream to ensure it fits within your keto diet.

Curry Paste or Powder

Curry paste or powder is what gives your curry sauce its distinctive flavour and colour. You can choose from a variety of options, such as red, green, or yellow curry paste, each with its unique heat level and flavour profile. However, keep in mind that curry pastes and powders can contain carbohydrates, so use them sparingly or look for low-carb alternatives.

Vegetables

When it comes to vegetables, you can choose from a variety of keto-friendly options to add flavour, texture, and nutrients to your curry sauce. Some popular choices include onions, garlic, ginger, zucchini, bell peppers, broccoli, asparagus, and cauliflower. These vegetables not only enhance the flavour of your sauce but also provide essential vitamins and minerals.

Proteins

Adding protein to your curry sauce can help make it a more substantial meal. Chicken and shrimp are excellent keto-friendly options that pair well with the spices in a curry sauce. If you're using chicken, opt for boneless, skinless chicken thighs for superior flavour and moisture retention.

Spices and Seasonings

Spices and seasonings are essential to elevate the flavour of your curry sauce. Some common spices used in curry include turmeric, cumin, coriander, paprika, and garam masala. You can also add crushed chillies or chilli powder to increase the heat level according to your preference. Don't be afraid to experiment with different combinations of spices to find your perfect blend.

Healthy Fats

In addition to the fats from coconut milk or cream, you can also incorporate other healthy fats into your curry sauce. For example, ghee, a type of clarified butter, adds a luxurious texture and nutty flavour to the dish. Avocado oil or olive oil can also be used for cooking the spices and vegetables to enhance their flavours.

How to make keto chicken curry

Ingredients:

• Chicken thighs or breasts
• Coconut milk or cream
• Aromatic base: onion, green chilli, ginger, garlic, and cilantro
• Spices: turmeric, cumin, coriander, and curry powder
• Tomato paste
• Heavy cream
• Salt
• Lime juice (optional)
• Ghee or coconut oil for cooking

Method:

First, prepare the aromatic base by blending the onion, green chilli, ginger, garlic, and cilantro into a smooth paste. You can use a food processor for this step, adding a tablespoon of water if needed to help the ingredients combine.

Next, heat some ghee or coconut oil in a pan over medium heat. Gently sauté the paste until fragrant and softened. Then, add your spices—turmeric, cumin, and coriander—and cook for a few minutes to release their full aroma.

Incorporate the tomato paste and cook briefly to enhance the curry's richness. Now, add the diced chicken and cook until browned and coated in the spice mixture.

Pour in the heavy cream and salt, then reduce the heat to a simmer. Allow the curry to thicken and the flavours to meld—about 20-25 minutes. For a touch of brightness, you can also add some lime juice at this stage.

Finally, garnish with fresh cilantro and serve with a side of cauliflower rice, zucchini noodles, or roasted vegetables.

Tips:

• This dish can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to 3 months.
• You can adjust the spice level to your preference by adding more or less green chilli or using a milder or spicier curry powder.
• For a dairy-free option, substitute coconut milk for the heavy cream.
• If you're short on time, you can use store-bought curry paste instead of making your own aromatic base.
• For extra flavour, try adding some vegetables like bell peppers, zucchini, or broccoli during the last few minutes of cooking.

How to make keto curry with coconut milk

Ingredients

• 2 x 14 oz cans of unsweetened, full-fat coconut milk or cream
• 3 tablespoons of red or green curry paste
• 1 teaspoon of fish sauce
• 2 teaspoons of lime juice
• 1 medium zucchini, diced
• 1/2 red bell pepper, julienned
• Chicken (or shrimp)
• Cauliflower rice

Method

• Add one can of coconut milk to a saucepan. Heat over medium-high heat until the coconut milk boils. Continue cooking at a medium boil until the milk has reduced by 1/3 or 1/2.
• Stir in the curry paste and mix until incorporated.
• Add in the second can of coconut milk. Bring to a boil and let cook until the sauce is thickened (about 5-10 minutes).
• Stir in the fish sauce, lime juice, and salt, then add the zucchini. Let cook for 2 minutes.
• Add the bell pepper and cook for 1 minute.
• Serve over cauliflower rice and add chicken or shrimp to make a keto chicken or shrimp curry.

Tips

• If you don't have any coconut milk to hand, you can use coconut cream instead. It will provide a thicker consistency and won't need to be boiled down as much.
• This recipe is very versatile, so feel free to add your favourite keto vegetables, such as bell pepper, onion, broccoli, zucchini, asparagus, or cauliflower.
• This keto curry is great for meal prepping and can be refrigerated or frozen.

How to make keto curry with coconut cream

Ingredients:

• 2 (14 oz) cans unsweetened, full-fat coconut milk or cream
• 3 tablespoons red or green curry paste
• 1 teaspoon fish sauce
• 2 teaspoons lime juice
• 1 medium zucchini, diced
• ½ red bell pepper, julienned
• Chicken (optional)
• Cauliflower rice (optional)

Instructions:

• Add one can of coconut milk to a saucepan. Heat over medium-high heat until the coconut milk boils. Continue cooking at a medium boil until the milk has reduced by ⅓ or ½.
• Stir in the curry paste and mix until incorporated.
• Add in the second can of coconut milk. Bring to a boil and let cook until the sauce is thickened (about 5-10 minutes).
• Stir in the fish sauce, lime juice, and salt. Let cook for 2 minutes.
• Add in the zucchini and bell pepper. Cook for 1 minute.
• Serve over cauliflower rice and add chicken to make keto chicken curry.

This recipe is versatile, so feel free to add your favourite keto vegetables like bell pepper, onion, broccoli, zucchini, asparagus, or cauliflower. You can also add your favourite meats like chicken or shrimp.

How to make keto curry with chicken thighs

Ingredients:

• Chicken thighs
• Coconut milk or cream
• Spices (curry powder, turmeric, cumin, coriander, paprika, garam masala, etc.)
• Vegetables (onion, green chilli, ginger, garlic, cilantro/coriander, red/green pepper, tomato paste/puree)
• Ghee, butter, or olive oil
• Salt
• Lime juice (optional)

Method:

First, prepare the aromatic base by blending onion, green chilli, ginger, garlic, and cilantro into a smooth paste. You can also chop these ingredients finely and fry them in ghee, butter, or olive oil for a more intense flavour.

Next, add the chicken thighs to the paste and cook until browned. You can use boneless, skinless chicken thighs for better flavour and moisture retention.

Then, stir in your choice of spices. For an Indian curry, try turmeric, cumin, and coriander; for a Thai curry, use curry powder and paprika.

After that, add in your coconut milk or cream, along with tomato paste/puree, and let the mixture simmer until thickened. You can also add in vegetables like zucchini, bell pepper, or cauliflower at this stage.

Finally, serve your keto chicken curry with a side of cauliflower rice, keto bread, or roasted vegetables. Garnish with fresh cilantro and a squeeze of lime juice.

Tips:

• This dish is perfect for meal prep and can be stored in the fridge for up to a week or frozen for up to 3 months.
• If you're short on time, you can use store-bought curry paste instead of making your own spice blend.
• For a dairy-free option, use coconut oil instead of ghee or butter, and coconut cream in place of heavy cream.
• To make the dish spicier, add extra green chillies or a pinch of cayenne pepper.

Enjoy your delicious and keto-friendly chicken curry!

Frequently asked questions