Easy Low Carb Thai Red Curry Chicken with 20g of protein, 9g of carbs, gluten-free, and dairy-free. Built around chicken thighs, cauliflower, and a coconut milk curry base, all coming together in one pan in 30 minutes.
This is a Thai-inspired coconut chicken curry with bold red curry paste and coconut milk up front, with curry powder and turmeric rounding out the flavor.
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Jump To:
- What Makes This Low Carb Thai Red Curry Chicken Diabetic Friendly
- Ingredients for Low Carb Thai Red Curry Chicken
- Step by step instructions
- How to make low-carb Thai red curry chicken?
- Chicken Thighs vs Chicken Breast
- How to Control the Spice Level in Low Carb Thai Red Curry Chicken
- Macros and Nutrition
- Serving, Storage, and Meal Prep Tips
- Frequently Asked Questions
- Low Carb Dairy Free Recipes
- Recipe Card
As someone who manages my health through low carb eating, this Low Carb Thai Red Curry Chicken is a regular in my rotation with big flavor, simple ingredients, and macros that actually work.
If you love a one-pan dinner that delivers on both taste and simplicity, these IHD favorites are worth bookmarking:
What Makes This Low Carb Thai Red Curry Chicken Diabetic Friendly
- 9g carbs and 20g protein per serving
- Coconut milk thickens the sauce naturally, no starch needed
- Cauliflower adds bulk and soaks up the curry base
- No added sugar, curry paste and spices do all the work
- Gluten-free and dairy-free with no specialty ingredients required
| This Recipe | Restaurant Thai Curry | |
|---|---|---|
| Calories | 288 | 500+ |
| Carbs | 9g | 45g+ |
| Protein | 20g | 25g |
| Fat | 13g | 20g+ |
| Sugar | 4g | 10g+ |
| Serves | 4 | 1 |
Ingredients for Low Carb Thai Red Curry Chicken
- Chicken thighs or breast: thighs stay juicier through the simmer, breast works well for a leaner low carb curry option
- Coconut oil: for searing the chicken and building the aromatic base
- Onion, garlic, and ginger: the flavor foundation that gives this thai red curry chicken its depth
- Cauliflower: adds bulk and soaks up the coconut curry sauce
- Thai red curry paste, curry powder, and turmeric: layered spices that build heat, warmth, and color with no added sugar
- Chicken broth: cooks the spices down and builds the sauce base before the coconut milk goes in
- Full-fat coconut milk: creates the rich, creamy sauce that makes this diabetic friendly chicken curry work
Pro Tip
Full-fat coconut milk only. Light coconut milk produces a thin, watery sauce. Carb counts also vary between brands, so check the label.
* See the recipe card for a complete list of ingredients and measurements.
Step by step instructions
How to make low-carb Thai red curry chicken?
STEP 1: Brown the chicken. Cut into bite-sized pieces and sear in coconut oil over medium-high heat until golden. Remove and set aside.
STEP 2: Build the curry base. In the same pan, saute onion, garlic, and ginger until soft. Add the spices and cook them down with splashes of chicken broth. Add the cauliflower and stir to coat.
STEP 3: Add the coconut milk and red curry paste. Pour in the remaining broth and coconut milk, add the Thai red curry paste, and stir to combine into a creamy low carb curry sauce.
STEP 4: Simmer and serve. Return the chicken to the pan, cover, and simmer for 20 minutes. Serve over this cilantro lime cauliflower rice and garnish with freshly chopped cilantro.
Pro Tip
If the sauce is too thin after 20 minutes, remove the lid and simmer on low until it reduces. Want more depth? Add more curry powder. Want more heat? Add more thai red curry paste. Adjust both a little at a time and taste as you go.
Chicken Thighs vs Chicken Breast
- Chicken thighs: more fat, more flavor, and stay juicy through the full 20-minute simmer
- Chicken breast: leaner option, works well cut into small even pieces, drops fat by roughly 3g per serving
- Both are low carb, choose based on your macro targets for the day
How to Control the Spice Level in Low Carb Thai Red Curry Chicken
- 1 teaspoon red curry paste: mild and approachable, good starting point for beginners
- 2 teaspoon red curry paste: medium heat, closest to a restaurant thai red curry
- 3+ teaspoon red curry paste: spicy, add a little at a time and taste as you go
- Curry powder and turmeric: add warmth and depth without heat, adjust these independently of the paste
- Coconut milk: naturally cools the spice level, add a splash more if the heat is too much
Macros and Nutrition
This low carb thai red curry chicken comes in at 288 calories per serving with 20g of protein and just 9g of carbs. Naturally gluten-free and dairy-free, it fits keto, low carb, and diabetic friendly eating patterns.
| Nutrient | Per Serving |
|---|---|
| Calories | 288 |
| Fat | 13g |
| Carbs | 9g |
| Fiber | 2g |
| Sugar | 4g |
| Protein | 20g |
| Servings | 4 |
Serving, Storage, and Meal Prep Tips
- Serving: serve over cilantro lime cauliflower rice, the coconut curry sauce soaks in perfectly
- Storage: stores airtight in the fridge for 3-4 days, flavor improves on day 2
- Freezing: freezes well, portion before freezing and reheat on the stovetop for best texture
- Meal prep: double the batch and freeze half in individual portions for fast low carb weeknight dinners
Frequently Asked Questions
Most commercial pastes are 1-2g carbs per teaspoon with no added sugar; check the label. Thai Kitchen is a reliable low-carb option.
Yes, brown chicken first, then combine everything in the slow cooker on low 4-6 hours. Add coconut milk in the last 30 minutes to prevent separation.
This version is with 9g total carbs, no added sugar, and 20g protein per serving helps stabilize blood sugar response. The fat from coconut milk also slows glucose absorption.
Recipe Card
Low Carb Thai Red Curry Chicken
RECIPE VIDEO
Equipment
Ingredients
- 1 tablespoon coconut oil
- 4 boneless skinless chicken thighs
- ½ small onion
- 4 garlic cloves minced
- 1 tablespoon ginger minced
- ¼ head cauliflower
- 1 teaspoon thai red curry paste adjust if you want more heat
- 1 tablespoon curry powder use more if desired
- ½ teaspoon turmeric
- 1 cup chicken broth
- 1 can coconut milk 400 ml can
Instructions
- Heat coconut oil in a large skillet over medium-high heat. Add chicken pieces and sear for 3-4 minutes until golden brown. Remove and set aside.
- Reduce heat to medium. In the same pan, saute onion for 2-3 minutes until soft. Add garlic and ginger and cook for 1 minute until fragrant.
- Add curry powder and turmeric. Splash in chicken broth a little at a time, stirring constantly and cooking the spices for 2-3 minutes until no raw spice smell remains.
- Add cauliflower florets and stir to coat evenly in the spice base.
- Add remaining chicken broth, red curry paste, and coconut milk. Stir to fully combine.
- Return chicken to the pan. Cover and reduce heat to low. Simmer for 20 minutes until chicken is cooked through and cauliflower is tender.
- Serve over cauliflower rice and garnish with freshly chopped cilantro.
Notes
- Chicken breast can be substituted for thighs for a leaner option
- Stores airtight in the fridge for 3-4 days, flavor improves on day 2
- Freeze in individual portions and reheat on the stovetop for best texture
Important Information
For more information, tips and variations please review the recipe video and content above and below the recipe card.
Updates and Revisions
If the video and recipe card differ, follow the recipe card for the latest ingredients and instructions.
Nutritional Information
Nutrition info is estimated and varies by ingredients, measurements, and portions.
Nutrition
Food safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Do not use the same utensils on cooked food, that previously touched raw meat
- Wash hands after touching raw meat
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooked food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more food guidelines
Oscar Chimenti says
I make this low carb Thai red curry chicken on repeat, the coconut curry sauce is rich, bold, and better than takeout.