Turn Up The Heat: Low Carb Chicken Curry

After experimenting with various flavors of Protein Packed Ice Cream, I had a lot of low fat cottage cheese leftover. I’ve been obsessed with pureeing cottage cheese lately. It can sub for anything creamy, sneaking in extra protein to keep you satisfied. It also makes this typical “diet food” more sexy to eat. It’s not that I don’t absolutely love heavy cream and FAGE total and all of the lovely wholesome saturated fat those contain. If you haven’t read Good Calories, Bad Calories yet, pick up it up and prepare to be blown away by what the scientific evidence really shows regarding the relationship between heart health, disease risk, and saturated fats. Hint: It’s not what the processed food-pushing establishment tells you! There are many ways to incorporate healthful natural fats into your diets: Eat grass-fed 85/15 beef and chicken thighs, use cream in your coffee, sauté with butter or coconut oil, and my favorite way–pop a square of extra dark chocolate! There can, however, be too much of a good thing, especially when you’re watching your waistline. Your body won’t tap into your stored fat if there is too much dietary fat coming in. And no, a high-protein diet won’t wear out your kidneys!

Regardless of whether you use full-fat yogurt or pureed cottage cheese, this curry is packed full of flavor and will leave you wanting more. No need to slave over a hot stove since it takes less than a half hour (he-ey, Rachel Ray!) to whip up. If your cabinet isn’t already stocked will all of these lovely spices, don’t hesitate to make the investment. You will want to make this dish over and over. The only ingredients I had to run out for were the ginger root and the garam marsala. Garam marsala, an aromatic blend of spices, is ideal for adding an Indian flair to omelets, stir fries, and other quick n’ dirty meals. The downside of making curry is that the whole house still smells like all of those wonderful spices, reminding me that my dad ate the leftovers. Guess that means I’ll have to make more…

Indian Chicken Curry
Adapted from an AllRecipes recipe

Makes 4 small servings

1-3 tablespoons of oil, butter, or ghee
1 small onion, chopped
2 cloves of garlic, minced
3 tablespoons curry powder
1 teaspoon ground cinnamon
1 teaspoon paprika
1 teaspoon of garam marsala
1 bay leaf
1/2 teaspoon grated fresh ginger root
1/16 teaspoon pure stevia extract
1/8-1/4 teaspoon sea salt
3 boneless chicken thighs or 2 skinless, boneless chicken breast halves, cut into bite-size pieces
1 tablespoon tomato paste
1 cup plain yogurt or pureed cottage cheese (I used Friendship 1%)
3/4 cup coconut milk (lite, if you prefer)
1/2 lime, juiced
1/4 teaspoon cayenne pepper (optional–omit if you don’t like spicy foods)


Prep vegetables. Heat fat in a skillet over medium heat. Saute onion until browned and fragrant. Add garlic, curry powder, cinnamon, paprika, bay leaf, ginger, sweetener, and sea salt, stirring around the pan for 2 minutes. Use a food processor or magic bullet to puree cottage cheese or yogurt with coconut milk and tomato paste. Add chicken and coconut milk mixture to pan. Bring to a boil, turn down the heat, squeeze in the lime juice, and simmer for 20 minutes. Remove the bay leaf, and stir in the cayenne pepper if you’re using it. Finish with more lime juice to taste, and serve over riced cauliflower.

~6 grams net carbs per serving, using lite coconut milk and pureed cottage cheese

Riced Cauliflower

Makes four small servings

4 cups of fresh grated cauliflower
1 tablespoon organic unsalted butter
1/2 crumbled organic boullion cube (watch out for MSG!)

Grate cauliflower with a cheese grater. Add butter to a pan over medium heat. Stir fry cauliflower for 2 minutes, crumbling the boullion cube over it during the cooking process. Cook until just tender, and remove from pan.

~3g net carbs per serving

Garnished with fresh cilantro and a squeeze of lime, mm-mmmm!

25 Comments on Turn Up The Heat: Low Carb Chicken Curry

  1. Vikki
    August 12, 2008 at 9:20 am (14 years ago)

    I’ve never had curry but man that looks good! And I have everything but the garam marsala. Might just be time to give Curry a try.


  2. Anonymous
    August 15, 2008 at 3:16 am (14 years ago)


    I found your blog and have been looking at the posts, especially the sweet treats. I have to tell you this has instantly become my favorite food blog ever! I love it!

    I am into low- and reduced-carb food as well as natural, organic food, and I seek to avoid ingredients such as soy and sugar alcohols. Yours is the first blog I’ve ever come across that marries *all* of these things!

    I often fiddle around trying to adapt recipes to the above specifications, so your efforts are so appreciated, you have no idea.

    I have autoimmune thyroid disease, plus blood sugar problems. I know I’m at a higher risk for celiac, have been wondering lately if I might have it.
    I found your blog while doing a search for a gluten-free recipe.

    I haven’t yet come across a post of yours that mentions why you avoid gluten. I was wondering if you have celiac? (If that is too personal, just ignore my question.)

    Anyway, I just wanted to let you know you have a new fan.


  3. 123 123
    February 5, 2010 at 1:54 pm (12 years ago)

    Great story as for me. It would be great to read something more concerning this topic. Thanx for giving this info.
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  4. Carolyn
    February 17, 2010 at 3:29 am (12 years ago)

    OH MAH Lord! I made this for dinner tonight and it was FABULOUS!! We practically licked the pan clean. So decadent and delicious! And I am going to be using the riced cauliflower recipe from now on! Who needs rice. Cauliflower is an amazing thing… Thanks for the wonderful recipes!

  5. milnerb1
    March 29, 2010 at 5:46 pm (12 years ago)

    WOW! I've become a real fan of our blog with your great recipes.

    This one is OUT OF THIS WORLD! I could not believe how incredible this tasted.

    I was out of lime and fresh ginger. So I used fresh lemon juice and powdered ginger instead.

    I will experiment with one twist: Replace a little of the coconut milk with peanut butter. This might give it a little Pannang flair.

  6. Anonymous
    June 9, 2010 at 10:46 pm (12 years ago)

    Oh my goodness this curry was FANTASTIC. Everybody cleared their plate, including my three children – the youngest of whom is only three (needless to say I didn't add the cayenne). I cannot praise this enough!! I'm lactose intolerant so I used soy milk and it was still wonderful. Thank you! Tara (UK)

  7. Anonymous
    September 9, 2010 at 1:37 pm (12 years ago)

    Interesting story as for me. I'd like to read more about this matter.
    Thanks for giving that material.
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  8. cindy
    December 4, 2010 at 2:32 am (11 years ago)

    i found this site yesterday and came across this recipe…YUMMY! this was absolutely delicious. I divided it up into 3 serves, i don't like rice so had it on its own and licked the bowl clean. will make this once a week probably. Please post some more main meals as i'm ot a sweets person, but loving your work xx

  9. Becca
    December 30, 2010 at 7:41 am (11 years ago)

    This looks yum!!

  10. Anonymous
    February 14, 2011 at 1:17 am (11 years ago)

    OMG – this was amazing! As a lifelong foodie, cook and newly diagnosed diabetic, I've been searching for recipes that are low-carb/sugar-free but still true to my Slow Food/organic/not processed life. Your blog is fantastic and this recipe was over the top delicious. Even my 12 yo son declared it "a keeper" (you have no idea how rarely that happens, lol). I've never been a fan of the cauliflower "rice" but it was perfect with the curry.

    Thanks so much! I'll be visiting your site frequently :).


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    March 8, 2011 at 12:10 pm (11 years ago)

    I am thoroughly convinced in this said post. I am currently searching for ways in which I could enhance my knowledge in this said topic you have posted here. It does help me a lot knowing that you have shared this information here freely. I love the way the people here interact and shared their opinions too. I would love to track your future posts pertaining to the said topic we are able to read.

  12. Viagra Online
    March 17, 2011 at 9:46 pm (11 years ago)

    so you found the way to make this in a light recipe, well excellent, you don't know how many time I suffed a consciousness attack after eat a plate of this, now I can eat it more peacefully.

  13. Colleen
    April 11, 2011 at 7:55 pm (11 years ago)

    This was delicious! Definitely a keeper. I substituted a non-dairy creamer for the yogurt as I'm gfcf. It was soooo good!!

    Eager to see what else your blog has to offer!!

    Thanks for the great eats!!

  14. Alyssa
    April 24, 2011 at 3:34 am (11 years ago)

    Loved your recipe! I've been wanting to try cauliflower rice for a while but was a little scared, thanks for introducing me to it!

  15. 407space
    August 10, 2011 at 7:35 am (11 years ago)

    This made my home smell so good. The riced-cauliflower was awesome and the curry was just great.

  16. sasha grey
    September 30, 2011 at 8:04 am (11 years ago)

    I fixed a lowcarb version of chicken curry… 4 cups diced cooked chicken, 2 stalks of celery, .25 c diced onion, 1 cup half n half, 1 cup sasha grey water, 4 tsp curry powder (or to taste), 1 tsp salt (or to taste)1 clove garlic (or to taste), simmer till thickened then add 1/2 to 1 tsp splenda. Serve over very very finely shredded raw cabbage.
    Serves 4-6.

    Fast and easy!

  17. ohjoy
    February 29, 2012 at 4:08 am (10 years ago)

    This was delicious! I used bone in chicken thighs with skin. The skin cooked down and made it oilier but I didn't mind that. I grated rutabaga and cooked it on low with butter. I was trying to go for a hash brown like consistency. — crispy/crunchy exterior w/ soft interior. It didn't turn out like that. – but it was ok and was a great bed for the chicken and curry sauce. yum. Thanks.

  18. Anonymous
    April 2, 2012 at 4:39 pm (10 years ago)

    Oh. My…..GOD!!! I cannot believe how seriously wonderful this meal is! That cauliflower 'rice' is better than the real thing. You have saved my life – I am on a low carb diet and although I am losing weight, I was just about to 'end it all' after three weeks of boring bland protein.CURRY AND RICE!! Yippee. You are now my very favourite person in the world. Thank you.

  19. Shona
    April 11, 2012 at 5:28 pm (10 years ago)

    This was great. I used Lite Coconut milk and bulgarian yoghurt as this is the only low carb yoghurt I can find in South Africa. Mine just wasn't as dark brown looking as yours, so maybe you had more curry, but it was great..and I'm not a chicken curry fan..I usually only like meat curries, but this is definately a keeper for us

  20. Lauren
    April 30, 2012 at 11:34 pm (10 years ago)

    Shona – Glad the chicken curry is a keeper for you, and that your substitutions worked out!

  21. Rebecca
    March 10, 2016 at 12:44 am (6 years ago)

    This was nice!

    Thanks 🙂

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    July 12, 2016 at 11:39 pm (6 years ago)

    YIKES!! But you’re right, they do go well to gether. I’m still shuddering….Off to see what everyone else got.You so made me laugh, which I needed today.

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  24. Lollie
    January 4, 2017 at 11:31 pm (5 years ago)

    I’m adding this to this weeks meal plan. If I was to increase to 6 chicken thighs to feed more people, is there enough sauce to go around or should I double everything?


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