Low Carb Yogurt Curry

Creamy, flavorful, and health-conscious, this Low Carb Yogurt Curry is a delightful fusion of warming spices and wholesome ingredients. Featuring a rich base of full-fat Greek yogurt gently stirred into tender cauliflower florets, wilted spinach, and a medley of bold Indian spices, this curry offers all the comfort of traditional recipes with a low-carb twist. Coconut oil, fresh garlic, and ginger enhance its aromatic depth, while ground turmeric and chili powder add a vibrant color and optional heat. Ready in just 40 minutes, this dish is perfect for busy weeknights and makes a versatile meal that pairs beautifully with cauliflower rice or stands alone as a satisfying, keto-friendly option. Garnished with fresh cilantro, it’s an irresistible choice for anyone craving healthy, spice-filled cuisine.

Nutriscore Rating: 61/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Plain unsweetened Greek yogurt (full-fat)
• 2 cups Cauliflower florets
• 1 cup Spinach leaves (fresh)
• 1 small Onion (finely chopped)
• 1 medium Tomato (diced)
• 3 cloves Garlic (minced)
• 1 teaspoon Fresh ginger (grated)
• 2 tablespoons Coconut oil
• 1 tablespoon Curry powder
• 1 teaspoon Ground cumin
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Ground coriander
• 0.5 teaspoon Red chili powder (optional, for heat)
• 1 teaspoon Salt
• 0.5 cup Water
• 2 tablespoons Fresh cilantro (chopped, for garnish)

Directions

Step 1

Start by preparing the yogurt mixture. In a small bowl, whisk the plain unsweetened Greek yogurt until it is smooth and set aside.

Step 2

Heat a large skillet or pan over medium heat and add the coconut oil.

Step 3

Once the oil is hot, add the finely chopped onion. Sauté for 3-4 minutes, stirring occasionally, until the onion becomes translucent.

Step 4

Add the minced garlic and grated ginger to the pan. Sauté for another 1-2 minutes until fragrant.

Step 5

Add the curry powder, ground cumin, turmeric powder, ground coriander, and optional red chili powder. Stir well to toast the spices for about 30 seconds.

Step 6

Add the diced tomato and cook for 4-5 minutes, stirring occasionally, until the tomato breaks down and forms a thick paste.

Step 7

Add the cauliflower florets to the pan and mix them well with the spice-tomato mixture. Cook for 2 minutes.

Step 8

Pour in the 0.5 cups of water and cover the pan with a lid. Allow the cauliflower to cook on medium heat for 8-10 minutes or until tender.

Step 9

Reduce the heat to low and stir in the fresh spinach leaves. Cook for 1-2 minutes until the spinach wilts.

Step 10

Turn off the heat and let the mixture cool slightly for 1-2 minutes. Gradually add the whisked yogurt to the pan while stirring continuously to prevent curdling.

Step 11

Season the curry with salt and mix everything well. Return the pan to low heat and warm the curry gently without bringing it to a boil.

Step 12

Garnish the curry with freshly chopped cilantro and serve hot. This low-carb yogurt curry pairs well with cauliflower rice or can be enjoyed on its own as a light yet satisfying meal.

Nutrition Facts

Serving size	(853.0g)

Amount per serving	% Daily Value*
Calories	635.7

Total Fat 42.1g	0%
Saturated Fat 31.3g	0%
Polyunsaturated Fat 0.5g
Cholesterol 48mg	0%
Sodium 4596.3mg	0%
Total Carbohydrate 39.5g	0%
Dietary Fiber 9.2g	0%
Total Sugars 17.4g
Protein 22.4g	0%

Vitamin D 0IU	0%
Calcium 387.3mg	0%
Iron 9.2mg	0%
Potassium 1683.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 60.5%

Protein: 14.3%

Carbs: 25.2%