Keto Chicken Curry Casserole

This Keto chicken curry is super tasty and really easy to make. You simply bake the chicken thighs in a casserole dish in the oven - that way they get nice and crispy whilst soaking up all the lovely curry flavours.

We looove curry in this family and used to order in from our local Indian all the time. Since going low carb, we have become quite picky about where we buy from. A lot of store bought curries or those you pick up from the takeaway contain MSG or non Keto friendly sugars.

The solution? Make your own! This is my healthy low carb version without any added preservatives or sugars. I even made my own paste which is super easy to do. You just put all the spices in a pestle and mortar or blender, blitz and you’re good to go!

Is curry good for Keto? 

If you are in an Indian restaurant, stick to kebabs, meat and fish in creamy sauces (like chicken tikka masala), tandoori dishes and - curries! To keep your Indian curry low in carbs, simply make sure it does not contain any potatoes or starchy vegetables such as peas. Also, ask your waiter about hidden carbs such as flour or other thickeners in sauces. In terms of flavour, you can go as spicy as you can handle it 🙂

As for the sides, rice is not an option on Keto. Luckily, curry tastes just as good with cauliflower rice! Also make sure you skip the naan - or make your own Keto naan, which is one of my favourite recipes on this blog.

Most chicken curry recipes bubble away on the stove, so you might be surprised that this version is made in the oven. But there is method behind the madness. You bang the casserole in the oven and carry on with your to do-list-while it works its magic, no stirring necessary.

How to make a baked Keto chicken curry - step by step:

1.) Place the cauliflower florets and chicken skin side up in a deep roasting tray and toss with 1.5 tablespoon of olive oil and about ¼ teaspoon of sea salt flakes. Bake for 30 minutes.

2.) Meanwhile, make the curry paste. Place everything in a mortar or small blender...

3.) ...and blitz/grind with a pestle.

4.) Fry the paste over a medium / low heat in 1 tablespoon of olive oil for 1 minute until the flavours release. Add the tomato paste, chopped tomatoes, stock, ¼ teaspoon salt (or to taste remembering that you’ve seasoned the chicken and cauliflower too) and optional pumpkin puree if adding and simmer for 5 minutes.

5.) Remove the chicken and cauliflower from the tray. Add the tomato curry paste mix to the tray. Place the chicken back in the tray skin side up. Cook for 30 minutes.

6. ) Add the cauliflower back in, spoon the sauce over the cauliflower and cook everything for a further 20 - 30 minutes until the chicken is cooked to your liking and crisp...

7.) ...and during the last 5 minutes you add the spinach.

8.) Boil a pan of water. Add the beans and simmer for 2 - 3 minutes until al-dente.

9.) Plunge the beans into iced cold water. This gives them a crunch and keeps them perky and green.

Serve this Keto Chicken Curry with fine green beans and Greek yoghurt.

Tips and Variations

I used chicken thighs with the skin on for maximum flavour but you could also make this with chicken breast.

The pumpkin may sound like an unusual addition to the curry sauce, but I dare you to trust me and give it a go. It lends a wonderful richness and thickens the sauce at the same time. The pumpkin adds an additional 0.4 net carbs per portion.

If you like your chicken curry extra creamy, you could add a glug of coconut cream or plain yoghurt to the sauce. This would tone down the heat as well.

If you have a cucumber to hand, why not turn your yoghurt topping into a raita? Here is a good raita recipe.

Broccoli (florets or tenderstem) would work well in place of the green beans.

This dish already contains plenty cauliflower, so there's no need for additional cauliflower rice. I think it's great as is, with a dollop of yoghurt. However, if you want to push the boat out, you could serve it with Keto naan or  a green salad. I also found this interesting-looking recipe for low carb chapatis made with desiccated coconut which I want to try out.

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Recipe

Keto Chicken Curry Casserole

Katrin Nürnberger

from Sugar Free Londoner

There's nothing like a good Indian curry to feed a crowd! This Keto chicken curry recipe is packed with flavour because you're making your own curry paste. It's really simple and takes the dish to the next level.

5 from 13 votes

Print Recipe Pin Recipe Rate

Prep Time 10 minutes mins

Cook Time 1 hour hr 20 minutes mins

Total Time 1 hour hr 30 minutes mins

Course Main Course

Cuisine Indian

Servings 6

Calories 370 kcal

Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.

Ingredients

  

1x2x3x

• ▢ 8 chicken thighs skin on, bone in (1.2kg)
• ▢ 1 large cauliflower florets only (560g)
• ▢ 2.5 tablespoon olive oil
• ▢ 1 tablespoon tomato paste
• ▢ 1 carton chopped tomatoes 390g
• ▢ ½ teaspoon salt
• ▢ 1 ¾ cups / 414 ml chicken stock
• ▢ 100 g / 3.5 oz spinach
• ▢ 120 g / 4.2 oz fine green beans
• ▢ ¼ cup / 60g pumpkin puree optional

Curry paste

• ▢ 2 tablespoon grated ginger 30g peeled
• ▢ ⅔ of a small yellow onion 40g
• ▢ 2 garlic cloves
• ▢ 1 teaspoon mustard seeds
• ▢ 1 teaspoon cumin seeds
• ▢ 1 teaspoon ground coriander
• ▢ 1 teaspoon ground cumin
• ▢ 1 teaspoon ground turmeric
• ▢ ½ teaspoon paprika
• ▢ ½ teaspoon garam masala
• ▢ 1 - 2 tablespoon fresh red chilli or to taste

To Serve

• ▢ 2 tablespoon Greek yoghurt

Instructions

 

• Preheat the oven to 400F / 200 C/ 180 fan.
• Place the cauliflower florets and chicken skin side up in a deep roasting tray and toss with 1.5 tablespoon of olive oil and about ¼ teaspoon of sea salt flakes. Cook for 30 minutes.
• Meanwhile, make the paste. Place everything in a small blender and blitz or use a pestle and mortar. Then fry the paste over a medium / low heat in 1 tablespoon of olive oil for 1 minute until the flavours release.
• Add the tomato paste, chopped tomatoes, stock, ¼ teaspoon salt (or to taste remembering that you’ve seasoned the chicken and cauliflower too) and optional pumpkin puree if adding and simmer for 5 minutes.
• Remove the chicken and cauliflower from the tray. Add the tomato curry paste mix to the tray. Place the chicken back in the tray skin side up. Cook for 30 minutes.
• Add the cauliflower back in, spoon the sauce over the cauliflower and cook everything for a further 20 - 30 minutes until the chicken is cooked to your liking and crisp, adding in the spinach for last 5 minutes.
• Boil a pan of water. Add the beans and simmer for 2 - 3 minutes until al-dente. Then plunge into iced cold water. This gives the beans a crunch and keeps them perky and green.
• Serve with fine green beans and Greek yoghurt and scatter fresh coriander/cilantro on top.

Notes

Net Carbs: 7.7g net carbs per serve (8.1g if you add the pumpkin puree)

Storage: Fridge in a Tupperware for up to 3 days or freezer for 2 months

Nutrition

Calories: 370kcalTotal Carbohydrates: 12.5gProtein: 44.6gFat: 16gSaturated Fat: 3.5gSodium: 438mgPotassium: 1237mgFiber: 4.8gSugar: 5.2g

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