Learn how to make this warm Indian inspired keto curry. Creamy coconut curry infused with Garam Masala, turmeric and fennel seeds. The perfect curry for cool nights to warm your soul.
I love creating beautiful heart-warming dishes in Winter. And this keto curry is one of my all time favourites. This is the best recipe for meal prep, so I make up a massive batch and then pop it in some containers for my school lunches.
Every time I bring this mouth-watering dish to school people comment about the beautiful aroma as I take it out of the microwave. And many of my non-keto friends have asked for the recipe as well. Only, they pair theirs with rice or naan bread.
Can you eat curry on a low carb diet?
Curries are super delicious and a wonderful food option if your on a low carb or ketogenic diet. However, there are some things you need to be mindful of if you’re dining out or making curry at home.
1. Look out for hidden carbs
Many Indian restaurants add sugar to their curries for extra flavour. So don’t be afraid to ask what they put in their curry. Ideally, it is best to make your own curry so you know exactly what is in it.
In addition to refined sugar, many restaurants add gluten based thickeners to their curries. Again this will add unnecessary carbohydrates to the meal which could be enough to kick you out of ketosis.
This creamy curry does not contain any refined sugar or thickeners and is completely gluten free. The coconut milk provides enough natural sweetness, and reducing it down allows the sauce to thicken.
2. Watch Out for High Carb Sides
Keto Curries are beautiful on their own. So don’t be tempted to sabotage your meal with high carb sides like rice or naan bread. If you are eating out, you can pair your curry with raita, a low carb cucumber yogurt sauce.
But if you’re cooking this dish at home, you may want to try making your own keto sides. Pair your keto curry with cauliflower rice, low carb naan bread, or steamed greens.
You can make your own cauliflower rice or buy it already prepared. Most grocery stores sell pre-made cauliflower rice, but I prefer to make my own as this is the cheapest and freshest option.
Amazing Benefits of a Keto Curry
Curries are full of nutritious spices that benefit our bodies in many ways. Some of the spices used in this curry include:
Turmeric
Curcumin is the bright pigment found in turmeric and is responsible for its powerful anti-inflammatory effects. In addition, it is extremely high in antioxidants. The graphic below shows additional turmeric benefits. As far as ‘spices with benefits’ go, this one tops them all!
Garam Masala
Garam masala is a mix of spices including coriander, cumin, cardamom, clove, cinnamon, mustard seeds, fennel, fenugreek and peppercorns. Cinnamon and cardamom can lower bad cholesterol levels as well as lower sugar levels. This is particularly important on a ketogenic diet.
Indian Keto Curry Ingredients
The ingredients used in this curry are easy to find. Where possible try and get fresh ingredients and grass fed/organic meat. This will help boost your omega 3 profile.
- Coconut oil or ghee – I like to use ghee as this is more traditional Indian, but if you are following a vegan diet you can use coconut oil.
- Chicken – You can use any protein you like in this dish. I have tried it with lamb, fish and pork. If you are following a vegan diet, you could add in tofu or just have extra veggies.
- Spring onions – tops and bulbs
- Celery – Diced
- Carrots – Diced
- Garlic – Diced
- Garam Masala – this is an Indian blend of spices. Whole spices of cinnamon, mace, peppercorns, coriander seeds, cumin seeds, and cardamon pods are toasted in a pan to release their aromatic flavors, then ground to a powder. You can buy this spice combination from most grocery stores. Make sure it doesn’t have any added fillers, especially if you are gluten intolerant.
- Whole Fennel Seeds – make sure you use ‘whole’ fennel seeds and not ‘ground‘. The use of whole seeds brings a more robust flavour and aroma.
- Turmeric Powder – As with the garam masala, try and make sure it doesn’t have any added fillers if you are gluten-free.
- Coconut Milk – Use the full-fat canned variety (I like Ayam). Make sure you shake it well.
- Water – you could also use stock or bone broth
- Salt – There is a fair bit of salt in this recipe. The amount I used is simply a guide. Feel free to add in your own desired amount based on personal preference. I recommend tasting your curry while it is simmering to gauge if you need any more salt.
Can You Make this Keto Curry Ahead?
This is one of my favourite meals to make ahead. It makes quite a lot, so it’s perfect for meal prep. And, it’s one of those dishes that tastes even better the next day – yum!
Chicken curries can be refrigerated for 3 days or stored in the freezer for up to 4 months. When you are ready to eat it, just place it in the microwave and heat in 1 minute intervals until hot. Make sure you stir it well, as the fats can separate a little when cooled. Alternatively, you can reheat it on the stove, stirring frequently.
How to Make Indian Spiced Keto Curry
The hardest thing about making this Keto curry is the wait time. You need to make sure it reduces, otherwise it won’t be thick enough. But the wait is definitely worth it!
- Heat a tablespoon of coconut oil in a large saucepan. Add the chicken and stir on high heat until lightly browned (5 minutes).
- Add the spring onions, celery and carrots and cook for about a minute, until slightly softened.
- Bring the heat down to medium. Add garlic, garam masala, turmeric, and fennel seeds. Stir through the chicken and cook for a minute to let the spices release their aromas.
- Add coconut milk, tomato paste, water and sea salt.
- Bring to boil then reduce heat to a low simmer. Simmer covered for 1 hour, stirring every 15 minutes or so. This is important as it helps to tenderise the chicken and develop the flavours.
- Remove the lid and cook for another 20 minutes or until thickened. This will allow the liquid to reduce even more, creating a thicker curry.
- Serve with cauliflower rice or steamed greens.
Keto Indian Curry with Chicken
Equipment
- Large heavy-based skillet or fry pan.
Ingredients
- 1 tbsp coconut oil (or ghee)
- 700 grams chicken thighs (skin on, diced into bite-sized pieces)
- 3 spring onions (tops and bulbs)
- 3 medium celery sticks (diced)
- 1 carrot (diced)
- 2½ tsp garam masala powder
- 1¼ tsp turmeric powder
- 1 tsp fennel seeds (whole)
- 400 ml coconut milk (full fat, canned)
- 1 tbsp tomato paste
- ¾ cup water
- 1½ tsp sea salt (or more to taste)
Instructions
- Heat a tablespoon of coconut oil in a large saucepan. Add the chicken and stir on high heat until lightly browned (5 minutes)
- Add the spring onions, celery and carrots and cook for about a minute, until slightly softened.
- Bring the heat down to medium. Add garlic, garam masala, turmeric, and fennel seeds.
- Stir through the chicken and cook for a minute to let the spices release their aromas.
- Add coconut milk, tomato paste, water and sea salt.
- Bring to boil ten reduce heat to a low simmer. Simmer covered for 1 hour, stirring every 15 minutes or so.
- Remove the lid and cook for another 20 minutes or until thickened.
Notes
- Serve with cauliflower rice or steamed greens.
- See the post information above for storage instructions.
- Nutrition calculations are for the curry only with chicken being used as protein.
OTHER MAKE AHEAD MEALS FROM MY KETO GLOW
If you made this, tag it on Instagram @myketo_glow for a chance to be featured:)
