FIVE BANTING FRIENDLY CURRIES
5 Banting-Friendly Curries I Love Making (And Keep Coming Back To)
If there’s one thing I refuse to give up, it’s a proper
curry. I’m talking deep flavour, warming spices, rich sauces that cling to
every bite — the kind of meal that fills the kitchen with smells that make
everyone wander in asking, “What’s for supper?”
When I first started Banting, I worried curry might be off
the table. Between potatoes, sugar, flour thickeners, and rice, it felt like a
minefield. But over time, I realised something important: curry itself isn’t
the problem. It’s the extras. Once I learned how to tweak a few ingredients,
curry became one of my easiest and most satisfying Banting meals.
These are the five Banting-friendly curries I make over and
over again. They’re practical, family-friendly, freezer-friendly, and packed
with flavour. Whether I’m meal prepping for the week or cooking a comforting
Sunday lunch, these never disappoint.
🛒 My Go-To Banting Curry Shopping List
I like to keep my pantry and freezer stocked so I can throw
together a curry without overthinking it.
Proteins
- Chicken
thighs or breast (about 1.5–2 kg)
- Lamb
or mutton pieces (1–1.5 kg)
- Firm
white fish like hake, cod, or salmon (around 800 g)
- Paneer,
or extra cauliflower if I’m going meat-free
Fats & Dairy
- Full-fat
Greek yogurt
- Fresh
cream
- Ghee
or butter
- Coconut
milk or coconut cream (always full-fat)
Vegetables
- Cauliflower
(2–3 heads)
- Spinach
or kale
- Zucchini
(baby marrow)
- Eggplant
- Green
beans
- Fresh
coriander or basil
- Onions,
garlic, and fresh ginger
Spices & Flavour Builders
- Turmeric,
cumin, coriander, garam masala
- Chili
powder or paprika
- Green
or red Thai curry paste
- Curry
leaves (optional but wonderful)
1. Creamy Butter Chicken (Without Sugar!)
Butter chicken has always been one of my favourites, and I
was relieved to learn it adapts beautifully to Banting. I keep it rich and
comforting, but without sugar, honey, or cornflour.
I marinate the chicken in full-fat Greek yogurt with garlic,
ginger, and spices. That step alone makes a massive difference — tender meat
and deeper flavour. The sauce is built with butter, tomato, cream, and spices,
simmered gently until it becomes silky and indulgent.
Banting tips:
- Thighs
work beautifully here because they stay juicy.
- If
the sauce needs thickening, cream does the job perfectly.
- I
serve this with cauliflower rice or sautéed spinach, and I never miss the
naan.
2. Spicy Lamb Rogan Josh
When I want something bold and deeply satisfying, lamb rogan
josh is my answer. Lamb’s natural fat makes it ideal for Banting, and slow
cooking allows the spices to develop without needing any starchy fillers.
I brown the lamb properly — no rushing — then let it simmer
low and slow until the meat practically falls apart. Traditionally, potatoes
sneak into this dish, but I skip them entirely.
Banting tips:
- Swap
potatoes for eggplant, mushrooms, or even extra cauliflower.
- Cook
with ghee, coconut oil, or good-quality animal fat.
- Don’t
skimp on time; this curry rewards patience.
This one is hearty, warming, and perfect for colder evenings.
3. Coconut Fish Curry
This is my lighter curry option, but don’t mistake light for
boring. Coconut fish curry is fragrant, comforting, and incredibly quick to
make.
I gently simmer coconut milk with turmeric, ginger, garlic,
and curry leaves, then slide in the fish right at the end. Overcooking fish is
the only way to ruin this dish, so I keep it gentle and short.
Banting tips:
- Always
check coconut milk labels for added sugar or starch.
- Salmon
works beautifully if you want something richer.
- I
serve this with zucchini noodles or steamed broccoli.
This is my go-to when I want curry without feeling heavy
afterwards.
4. Green Thai Chicken Curry (Low Carb Version)
Thai curries are surprisingly Banting-friendly if you’re
careful with ingredients. The biggest issue is hidden sugar in curry pastes, so
I always read labels carefully.
I use chicken thighs, coconut cream, green curry paste, and
plenty of fresh vegetables. The flavours are bold, aromatic, and satisfying
without needing rice.
Banting tips:
- Skip
bamboo shoots in syrup — rather use green beans or baby marrow.
- Kaffir
lime leaves add incredible flavour if you can find them.
- Coconut
cream gives a richer, more filling sauce than coconut milk.
This curry feels like a takeaway treat, without the carb
crash.
5. Cauliflower "Chickpea" Faux Curry (Vegetarian Option)
Chickpeas are just too carb-heavy for me, but I still crave
that hearty, comforting texture. My solution? Roasted cauliflower.
I roast cauliflower florets until golden, then fold them
into a spiced tomato-based curry sauce. Sometimes I add paneer for extra
richness, and a handful of spinach at the end for colour and nutrients.
Banting tips:
- Roast
the cauliflower first for better texture and flavour.
- Paneer
adds protein and fat without carbs.
- This
freezes surprisingly well.
It’s proof that Banting vegetarian meals don’t have to feel like an afterthought
💡 My Personal Banting Curry Rules
My Personal Banting Curry Rules
Over the years, I’ve learned a few non-negotiables:
- I
cook with ghee, butter, or coconut oil — flavour and fat matter.
- I
never add sugar. Ever.
- Cream
thickens better than flour.
- Batch
cooking saves time, money, and decision fatigue.
One practical habit I swear by: when I buy carrots, I peel
and blanch them in bulk, then freeze them in small portions. It makes adding
small amounts to curries easy without overdoing the carbs.
Banting Tips:
Low-Carb Serving Ideas I Actually Enjoy
Instead of rice or bread, I rotate between:
- Cauliflower
rice
- Zucchini
noodles
- Cabbage
ribbons
- Cauliflower
mash
Each one works differently depending on the curry, and none
feel like a compromise anymore.
Final Thoughts
Banting hasn’t taken flavour out of my life — if anything,
it’s done the opposite. These curries remind me that real food, cooked with
care and good ingredients, is deeply satisfying. I don’t feel restricted,
deprived, or bored. I feel fed — properly fed.
Curry nights are still some of my favourite meals, and I
honestly don’t miss the carbs at all.
.
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