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A large dark frying pan held by a person in a black top, filled with pieces of chicken simmering in a golden coconut milk sauce, scattered with fried curry leaves, black mustard seeds and two whole dried red chillies
high-proteingluten-freedairy-freedinner

Kerala Coconut Chicken Curry

Tender chicken pieces in a lightly spiced coconut milk sauce with mustard seeds, curry leaves and dried chillies for a deeply aromatic, protein-rich dinner.

Prep 15 min Cook 30 min 4 servings

Nutrition per serving

380 kcal calories
36 g protein
8 g carbs
22 g fat
4 g sugar
Fibre 2g
Sodium 480mg
See how it compares to the classic ↓

In the clinic

46% less saturated fat

Kerala chicken curry this version

Compared to Kerala chicken curry (typical version, estimated)

Traditionally made with full-fat coconut milk, generous coconut oil and sometimes coconut cream, producing a much richer, higher-calorie sauce

−42% fat −33% sodium −27% calories
Per serving Kerala chicken curry This recipe Difference
Calories 520 kcal 380 kcal −27%
Carbs 10g 8g −20%
Fat 38g 22g −42%
Saturated fat 24g 13g −46%
Sugar 5g 4g −20%
Sodium 720mg 480mg −33%
Fibre 2g 2g no change
Protein 35g 36g +3%

What changed

  • Full-fat coconut milk (400 ml) Half full-fat coconut milk, half low-fat coconut milk

    Cuts saturated fat by roughly a third while keeping the sauce creamy and coconut-forward

  • Coconut oil for tempering Rapeseed oil for tempering

    Swaps saturated fat for unsaturated, which supports healthier cholesterol levels

  • Skin-on chicken thighs Skinless chicken breast or skinless thigh

    Removing the skin cuts saturated fat and overall calories without losing tenderness in the sauce

  • Added salt to taste throughout cooking Salt added only at the end, in a measured pinch

    Reducing sodium at source lowers the risk of raised blood pressure over time

Both figures are estimates per serving. The comparison is a typical traditional version of the dish, not a specific product.

Nick shared this gorgeous pan of chicken simmering in a golden coconut sauce, fragrant with curry leaves and dried red chillies. It has all the warmth of a classic Kerala-style curry and we have kept every bit of that flavour while making it a little kinder to the heart.

Ingredients

Servings 4
  • 600 g Skinless chicken breast or thigh, cut into bite-sized pieces
  • 200 ml Full-fat coconut milk
  • 200 ml Low-fat coconut milk
  • 1 tbsp Rapeseed oil
  • 1 tsp Black mustard seeds
  • 2 Dried red chillies, left whole
  • 15 Fresh curry leaves, roughly 2 sprigs
  • 2 Onions, finely sliced
  • 4 cloves Garlic, minced
  • 20 g Fresh ginger, finely grated
  • 1 tsp Ground turmeric
  • 1.5 tsp Ground coriander
  • 1 tsp Ground black pepper
  • 0.5 tsp Chilli powder, adjust to taste
  • Salt, a small pinch, added at the end

Compared to Kerala chicken curry (typical version, estimated)

27% fewer calories20% less carbs20% less sugar42% less fat Full comparison ↑

Instructions

  1. Heat the rapeseed oil in a large, wide pan over a medium-high heat. Add the mustard seeds and let them pop for about 20 seconds, then add the dried red chillies and curry leaves, standing back as they will splutter.

  2. Add the sliced onions and cook, stirring regularly, for 8 to 10 minutes until golden and softened.

  3. Stir in the garlic and ginger and cook for 2 minutes until fragrant.

  4. Add the turmeric, ground coriander, black pepper and chilli powder, then stir well to coat the onions and cook the spices for 1 minute.

  5. Add the chicken pieces and stir to coat thoroughly in the spiced onion mixture. Cook for 4 to 5 minutes, turning the pieces, until sealed on all sides.

  6. Pour in the full-fat and low-fat coconut milks and stir everything together. Bring to a gentle simmer.

  7. Reduce the heat to low, cover with a lid and cook for 15 minutes, stirring once or twice, until the chicken is cooked through and the sauce has thickened slightly.

  8. Taste and add a small pinch of salt only if needed. Serve hot with brown rice or chapattis.