Milly Gaines
Eating curry on a keto diet can be challenging due to the high-carb nature of traditional sides like rice, potatoes, and bread. However, there are plenty of keto-friendly alternatives and recipes that allow you to enjoy curry while adhering to a low-carb ketogenic diet. Cauliflower rice, for example, is a popular substitute for rice, and it can be flavored in various ways to complement the curry. Additionally, keto-friendly flatbreads are available for those who want to enjoy their curry with a bread-like accompaniment. When it comes to the curry itself, there are numerous keto-friendly recipes, including chicken curry, shrimp curry, and vegan options like butter cauliflower curry. These recipes typically use coconut milk, spices, and low-carb vegetables to create delicious and nutritious meals.
Keto-Friendly Curry Characteristics
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Protein | High |
| Fat | High |
| Sides | Cauliflower rice, cabbage, broccoli, low-carb flatbreads |
| Meat | Chicken, shrimp, pork, fish |
| Vegetables | Spinach, green beans, onions, tomatoes, peppers, cabbage |
| Spices | Turmeric, garam masala, cardamom, chili, cilantro |
| Dairy | Coconut milk, yogurt, ghee |
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What You'll Learn
- Keto-friendly sides: cauliflower rice, cabbage, broccoli, celeriac bhaji, and flatbreads
- Keto chicken curry: a simple, tasty, and low-carb one-pan dinner
- Keto shrimp curry: a keto-friendly shrimp curry with Indian or Thai flavours
- Keto Thai curry: a fragrant, spicy, and healthy low-carb option
- Keto coconut curry: a creamy, dairy-free, and keto-friendly alternative
Keto-friendly sides: cauliflower rice, cabbage, broccoli, celeriac bhaji, and flatbreads
When eating curry on a keto diet, it's important to be mindful of the accompaniments, as they often tend to be carb-heavy. Here are some keto-friendly side dishes to consider:
Cauliflower Rice
Cauliflower rice is a brilliant low-carb alternative to regular rice. It is versatile and healthy. You can make keto-friendly cauliflower fried rice by stir-frying cauliflower rice with peppers, ginger, garlic, scallions, coconut aminos, and a pinch of salt. For an even more authentic egg fried rice experience, you can add chopped carrots and frozen peas, but be aware that these will increase the net carbs. You can also add whisked eggs to the dish and season them with salt and pepper.
Cabbage
Cabbage is an excellent, inexpensive, and underused ingredient for keto recipes. You can make a delicious one-pan cheesy cabbage casserole with browned meat, chopped cabbage, tomatoes, and spices. This dish is a low-carb spin on traditional cabbage rolls, which are more tedious to prepare. You can also make a keto sausage and cabbage skillet with smoked sausage and fried cabbage, a hearty and comforting low-carb meal.
Broccoli
Broccoli is a great keto-friendly vegetable that can be prepared in a variety of ways. One popular recipe is creamy broccoli, which can be made with baked chicken and extra cheese. This dish is perfect for those who are new to keto and can be made with fresh or frozen broccoli florets.
Celeriac Bhaji
Celeriac bhaji is a low-carb Indian side dish inspired by aloo bhaji. It is made by frying celeriac (a great low-carb replacement for potatoes), onions, garlic, ginger, chilies, and whole Indian spices. This dish has only 9g of net carbs per serving and is a tasty and healthy option to pair with your curry.
Flatbreads
Keto low-carb flatbreads are a versatile bread option for those on a keto diet. They are made with just four ingredients: mozzarella cheese, cream cheese, egg, and flour. You can preheat your oven to 350 degrees Fahrenheit and use baking sheets lined with parchment paper to make round flatbreads. First, cream together the mozzarella and cream cheese, then heat this mixture until melted. Allow it to cool, and in a separate bowl, mix together the egg and flour. Finally, add the melted cheese to the flour mixture, stirring between additions. You can store these flatbreads in an airtight container or bag in the refrigerator or freezer.
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Keto chicken curry: a simple, tasty, and low-carb one-pan dinner
This keto chicken curry is a simple, tasty, and low-carb one-pan dinner that is ready in 35 minutes. It is an Indian chicken curry with juicy chicken pieces and aromatic spices. The recipe contains only 5.4 to 5.7 grams of net carbs per portion, making it a great keto option.
Ingredients
- Chicken
- Garlic
- Ginger
- Tomatoes
- Green chilli
- Yogurt
- Spices
- Stock
- Bell peppers
- Coriander
- Cardamom pods
- Lime
- Coconut milk
Method
Now, let's get into the cooking process!
- Heat oil in a non-stick frying pan.
- Sauté the onions over medium heat until golden brown.
- Add the garlic and ginger and fry briefly.
- Brown the chicken from all sides until it is no longer pink in the middle.
- Add the tomatoes, green chilli, yogurt, spices and salt, and sauté until the tomatoes start to break down.
- Pour in the stock and bring to the boil.
- Let the curry simmer with the lid on, stirring occasionally.
- Stir in the bell peppers and cook until they are al dente.
- Finally, stir through the chopped coriander and remove the cardamom pods, squeezing the seeds into the curry.
Accompaniments
When it comes to keto-friendly accompaniments for your chicken curry, there are a few options to consider:
- Cauliflower rice: A healthy and low-carb alternative to rice that pairs well with curry. You can even make golden turmeric rice by adding Indian aromatics and spices.
- Riced cabbage or broccoli: These veggie alternatives to rice are also great low-carb options.
- Low-carb flatbreads: If you enjoy dipping bread into your curry, try low-carb Lavash breads or pitas as a keto-friendly alternative.
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Keto shrimp curry: a keto-friendly shrimp curry with Indian or Thai flavours
This keto shrimp curry recipe is packed with flavour and simple to make. It features a rich curry sauce, cauliflower rice, and sweet mini tomatoes. The dish is not only tasty but also quick and easy to prepare, making it a perfect weeknight meal. It's keto-friendly, low-carb, and gluten-free, and can be made in just one skillet.
Ingredients:
- Shrimp
- Coconut milk
- Cauliflower rice
- Sweet mini tomatoes
- Onion
- Garlic
- Ginger
- Curry powder
- Ground ginger
- Ground coriander
- Cayenne pepper (optional)
- Fish sauce
- Keto brown sugar
- Lime juice
- Cilantro
- Cooking fat (coconut oil)
- Sea salt
- Black pepper
- Cumin
Method:
- Toss the shrimp with the marinade ingredients: coconut milk, garlic, ginger, and set aside for 10 minutes.
- In a skillet, heat some cooking fat (coconut oil) and add the onion. Cook for 3-4 minutes until softened.
- Add the garlic and ginger and other spices (curry powder, ground ginger, ground coriander, cayenne pepper, cumin), and cook for 30-60 seconds.
- Pour in the coconut milk, fish sauce, keto brown sugar, and lime juice. Stir and let the sauce simmer.
- Add the shrimp and cook for 2-3 minutes, until they turn pink and are cooked through.
- Serve immediately over cauliflower rice, with a garnish of cilantro.
Tips:
- This recipe can be adjusted to your taste preferences. For a Thai-inspired flavour, add Thai basil, kaffir lime leaves, or more chilli. For an Indian flavour, use Indian spices like turmeric and garam masala.
- To make it vegan, replace the shrimp with firm organic tofu and use soy yogurt for the marinade.
- If you're not a fan of cauliflower rice, you can serve the curry with zucchini noodles or steamed vegetables.
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Keto Thai curry: a fragrant, spicy, and healthy low-carb option
Thai curry is a fantastic option for those following a keto diet. It is a fragrant and spicy dish that can be made with a variety of proteins and vegetables, making it a healthy and nutritious choice. The key to keeping it keto-friendly is to use low-carb ingredients and avoid high-carb sides like rice and bread.
Ingredients and Substitutes
The beauty of Thai curry is that it can be adapted to suit your taste preferences and dietary needs. For protein, you can choose from chicken, fish, shrimp, or even tofu for a vegan option. Coconut milk is a great keto-friendly ingredient to add creaminess to the dish, and it pairs well with the spices and aromatics typically used in Thai cuisine.
To keep the dish low-carb, substitute rice with cauliflower rice or riced cabbage. Cauliflower is a versatile and nutritious low-carb ingredient that can be used in a variety of ways, such as cauliflower bhaji or golden turmeric rice. If you're looking for a flatbread option, there are low-carb alternatives available, such as Joseph's Bakery low-carb Lavash breads and pitas.
Spices and Aromatics
Thai curry gets its distinctive flavour from a blend of spices and aromatics. Fresh cilantro (coriander) and chili add fragrance and heat to the dish. Other spices commonly used include ginger, garlic, cardamom, and curry powder or paste. For a Thai-inspired curry, you can also add Thai basil and kaffir lime leaves.
Preparation and Cooking
Keto Thai curry is a quick and easy dish to prepare and cook. It typically involves sautéing onions, garlic, and ginger, followed by browning the protein of your choice. Tomatoes, spices, and vegetables are then added, along with coconut milk or broth. The dish is simmered until the flavours meld together, resulting in a fragrant and spicy curry.
Benefits of Keto Thai Curry
Thai curry is a healthy and nutritious option that can be made keto-friendly with a few simple substitutions. It is a great way to incorporate more green vegetables and non-starchy veggies into your diet. The robust flavours of the curry can help mask the taste of vegetables that you may not usually enjoy, making it a perfect dish to experiment with new ingredients while keeping your carb intake low.
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Keto coconut curry: a creamy, dairy-free, and keto-friendly alternative
Coconut curry chicken is a popular keto-friendly recipe that is often made with coconut milk. It is a great dairy-free alternative to heavy cream, with a carb count of about 6g total carbs per cup, making it a keto-friendly option. Coconut cream is even lower in carbs.
For a keto-friendly coconut chicken curry, it is recommended to use canned, unsweetened full-fat coconut milk, avoiding coconut creamers or boxed milk, which often contain added sugar. Coconut yoghurt is another option, which is made from coconut cream and probiotics and is keto-friendly with no added sugar.
This curry is a tasty, easy, and quick dinner option, ready in about 35 minutes, and is a healthy, gluten-free, paleo, and low-carb option. It is also a great way to add more vegetables to your diet, such as broccoli, mushrooms, spinach, green beans, kale, or squash. The recipe can be made with chicken, shrimp, sliced turkey, ground pork, or tofu, depending on your preference.
To make a keto coconut chicken curry, start by heating oil in a non-stick frying pan and sautéing onions over medium heat until golden brown. Add garlic and ginger, and then brown the chicken until it is no longer pink in the middle. Next, add tomatoes, green chilli, yoghurt, spices, and salt, and sauté until the tomatoes break down. Pour in stock and bring to a boil, then let it simmer. Finally, stir in bell peppers and cook until al dente, then add coriander and remove cardamom pods. Serve with cauliflower rice, or riced cabbage or broccoli as a low-carb substitute.
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Frequently asked questions
Cauliflower rice is a popular low-carb substitute for rice when eating curry on a keto diet. It is healthy, nutritious, and packed with vitamin C, potassium, and fiber.
There are several keto-friendly curry recipes, including keto chicken curry, keto Thai curry, keto shrimp curry, and keto pork vindaloo.
When making a keto-friendly curry, it is important to use keto-friendly ingredients. Coconut milk, chicken, vegetables, broth, and spices are all great options.
Yes, but it is important to check the ingredients to ensure there are no added sugars or other carb-heavy ingredients such as cashews, which are commonly used to thicken sauces.
In addition to cauliflower rice, other keto-friendly side dishes to serve with curry include celeriac bhaji, cabbage, and low-carb flatbreads.
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