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a chicken curry traybake with green beans

Keto Chicken Curry Casserole

Katrin Nürnberger from sugarfreelondoner.com
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.
Course Main Course
Cuisine Indian
Prep Time 10 minutes
Cook Time 1 hour 20 minutes
Total Time 1 hour 30 minutes
Servings 6
Calories 370kcal


  • 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
  • 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


  • 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.


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


Calories: 370kcal | Total Carbohydrates: 12.5g | Protein: 44.6g | Fat: 16g | Saturated Fat: 3.5g | Sodium: 438mg | Potassium: 1237mg | Fiber: 4.8g | Sugar: 5.2g