The Best Low-Calorie, High-Protein Chicken Curry Recipe

The Best Low-Calorie, High-Protein Chicken Curry Recipe

Chicken curry has a reputation for being “too heavy” when you’re trying to cut calories. Usually that’s because of:

• Lots of oil or ghee

• Fatty cuts of meat

• Heavy cream or coconut milk

• Huge portions of rice

The good news: you can keep all the cozy curry flavor without blowing your calorie budget. This version uses lean chicken, a yogurt-based sauce, and a controlled amount of oil so you get:

• High protein per serving

• Reasonable calories

• A big, filling bowl you can eat on rest days or gym days

Strategy: How to Make Curry High-Protein and Lower Calorie

To turn curry into a “fitness meal” instead of a cheat:

1. Use lean chicken breast or trimmed chicken thighs as the main protein.

2. Build the sauce from spices, tomato, and yogurt, not cream.

3. Add lots of vegetables to boost volume and fiber.

4. Serve over cauliflower rice or a modest portion of regular rice or naan.

Stick to those rules and almost any curry style can be transformed.

Low-Calorie, High-Protein Chicken Curry (Serves 4)

Ingredients

Protein & Veggies

• 600 g (about 1.3 lb) boneless, skinless chicken breast, cut into bite-sized pieces

• 1 large onion, finely chopped

• 3 cloves garlic, minced

• 1 tbsp fresh ginger, minced or grated

• 1 medium red or green bell pepper, chopped

• 1 medium zucchini or carrot, chopped (optional but great for volume)

• 1 cup frozen peas or green beans

Sauce Base

• 1 tbsp olive oil (or a good non-stick spray + 1–2 tsp oil)

• 1 can (400 g) crushed tomatoes or tomato passata

• 200 g (about ¾ cup) plain non-fat or low-fat Greek yogurt

• ½–1 cup water or low-sodium stock, as needed to thin

Spices (Adjust heat to taste)

• 2 tsp curry powder OR 1½ tsp garam masala + ½ tsp ground coriander

• 1 tsp ground cumin

• 1 tsp turmeric

• ½–1 tsp chili powder or cayenne (depending how spicy you like it)

• ½ tsp paprika

• ½–1 tsp salt (to taste)

• Black pepper to taste

• Juice of ½ lemon or lime

• Fresh cilantro for garnish (optional)

To Serve

• Cauliflower rice, or

• A small portion of cooked basmati or jasmine rice (about ½ cup cooked per person if you’re keeping calories tighter)

Step-by-Step Instructions

Step 1: Prep the Chicken and Marinade (Optional but Recommended)

1. In a bowl, combine:

   • Chicken pieces

   • Half of the yogurt (about 100 g)

   • ½ tsp curry powder

   • ½ tsp ground cumin

   • Pinch of salt and pepper

2. Toss to coat and let it sit:

   • Ideally 30 minutes in the fridge

   • Or at least while you prep the veggies and sauce

This step tenderizes the chicken and locks in extra flavor without adding calories.

Step 2: Cook the Chicken

1. Heat a large non-stick pan or pot over medium heat.

2. Add ½ tbsp olive oil (or a few sprays of oil).

3. Add the marinated chicken pieces in a single layer.

4. Cook for 4–6 minutes, turning occasionally, until the outside is lightly browned and mostly cooked through (it will finish cooking in the sauce).

5. Remove the chicken from the pan and set aside.

Step 3: Make the Curry Base

1. In the same pan, add the remaining ½ tbsp olive oil if needed.

2. Add the onion and cook 5–7 minutes, stirring, until softened and lightly golden.

3. Add garlic and ginger. Cook 1–2 minutes until fragrant.

4. Stir in the dry spices (remaining curry powder, cumin, turmeric, chili/cayenne, paprika, garam masala if using).

   • Toast the spices for about 30 seconds to 1 minute, stirring constantly, so they become aromatic but don’t burn.

5. Pour in the crushed tomatoes and ½ cup water or stock.

6. Stir well, scraping the bottom of the pan to pick up all the flavor.

Let this simmer gently for 5–10 minutes. The sauce should thicken slightly and the raw tomato flavor will mellow.

Step 4: Add Vegetables and Chicken

1. Add bell pepper, zucchini/carrot, and frozen peas or green beans to the sauce.

2. Stir and let them cook in the simmering sauce for about 5 minutes.

3. Return the chicken (and any juices) to the pan.

4. Stir to combine, then simmer gently another 5–10 minutes until:

   • The chicken is fully cooked through

   • Vegetables are tender but not mushy

If the sauce gets too thick, splash in a bit more water.

Step 5: Finish with Yogurt (Creamy Without the Cream)

This is the key step to keep calories low and texture rich.

1. Turn the heat down to low.

2. In a small bowl, whisk the remaining Greek yogurt with a few spoonfuls of hot curry sauce. This tempers the yogurt so it won’t curdle.

3. Slowly pour the tempered yogurt mixture back into the pan, stirring continuously.

4. Add a squeeze of lemon or lime juice.

5. Taste and adjust salt, pepper, or chili.

You should now have a creamy, bright, golden curry that looks like it was made with heavy cream, but it’s mostly yogurt, tomato, and spices.

Approximate Macros per Serving (Curry Only)

For 1 of 4 servings of curry (without rice, using chicken breast, minimal oil, and Greek yogurt), you’ll roughly get:

• Calories: ~300–350

• Protein: ~35–45 g

• Carbs: ~15–20 g (mostly from tomatoes and veggies)

• Fat: ~8–12 g

Add:

• Cauliflower rice: almost no extra calories and minimal carbs

• ½ cup cooked basmati rice: roughly 100 calories and about 20–22 g carbs

So with a modest portion of rice, you’re looking at:

• Roughly 380–450 calories

• 35–45 g protein

• Balanced carbs and fats

Pretty ideal for a high-protein, weight-loss friendly dinner.

How to Make It Even Lower Calorie

If you’re cutting hard or want to push calories down:

1. Reduce oil to 1–2 tsp total and rely on non-stick spray.

2. Use all non-fat Greek yogurt instead of low-fat.

3. Use extra cauliflower rice or steamed vegetables instead of regular rice.

4. Bulk up with more low-calorie veggies:

   • Extra zucchini

   • Extra bell pepper

   • Spinach stirred in at the end

This can drop a serving closer to the low 300s (or even high 200s) while still delivering a big bowl of food.

How to Make It Higher Protein (For Big Training Days)

If your focus is “hit as much protein as possible”:

1. Increase chicken to 800 g for the same sauce.

2. Stir in an extra 100–150 g of Greek yogurt at the end (tempered).

3. Serve with lentils or chickpeas mixed into the rice, or on the side.

This can push your curry into the 50+ grams of protein per serving range, especially if you serve it with a small side of lentils or chickpeas.

Variations: Customize the Curry to Your Taste

1. Coconut-Style Without the Calories

If you love coconut curry:

• Add a few drops of coconut extract to the sauce along with the yogurt.

• You get coconut aroma and flavor without adding a full can of coconut milk.

You can also stir in 1–2 tbsp of light coconut milk for flavor if you have calories to spare, but keep the majority of creaminess from yogurt.

2. Dairy-Free Version

To make it dairy-free while keeping it relatively lean:

• Skip the yogurt and use a modest amount of light coconut milk (for example, 200 ml for the whole pot).

• Use oil sparingly and keep the focus on lean chicken and vegetables.

Calories may go slightly higher than the yogurt version, but it can still be reasonable and high in protein if you keep rice portions controlled.

3. Extra-Spicy “Gym Warrior” Curry

If you love heat:

• Add more chili powder or cayenne.

• Stir in fresh chopped chilies (like jalapeño or bird’s eye) with the onions.

• Finish with extra black pepper and lime.

Spicy food can make “diet” meals feel a lot more exciting and satisfying.

Meal Prep Tips: 3 Days of Curry, No Problem

Chicken curry is a meal-prep hero.

• Fridge: Store in airtight containers up to 3–4 days.

• Freezer: Freeze in individual portions for up to 2–3 months.

Reheat gently on the stove or in the microwave. If the sauce thickens too much, add a splash of water and stir.

For best texture, you can:

• Store rice or cauliflower rice separately

• Combine just before eating

Why This Curry Works So Well for Fat Loss and Muscle Gain

This chicken curry checks all the boxes:

• High protein: Mostly from lean chicken and Greek yogurt.

• Controlled calories: Limited oil, no heavy cream, modest carbs.

• Filling: Lots of vegetables and volume, warm and satisfying.

• Flexible: Easy to tweak for bulking, cutting, dairy-free, or spice preferences.

It feels like comfort food, but the macros behave like a clean, gym-friendly meal.

If your readers are looking for something that tastes like takeout while still helping them lose fat or build muscle, this low-calorie, high-protein chicken curry is exactly that.