Keto Lamb Curry with Coconut Milk and Spinach
This keto lamb curry combines braised lamb shoulder with coconut milk, ginger, garlic and garam masala, with fresh spinach folded in at the end. The dish takes its cue from saag gosht (an Indian lamb curry with leafy greens) but skips the flour and potatoes. Per serving: 42 g protein, 56 g fat, 7 g net carbs in 75 minutes.
Key facts at a glance
- Total time: approx. 75 minutes, 15 minutes prep, 60 minutes braising including spinach.
- Approx. 7 g net carbs and 56 g fat per serving.
- Ingredients: lamb shoulder, full-fat coconut milk, fresh baby spinach, ginger, garlic, onion, garam masala, cumin, turmeric.
- Works as a warming keto dinner with an Indian touch or as a meal-prep component for 3 days.
Ingredients
One serving is approx. 220 g of lamb shoulder in coconut curry with 100 g of spinach, intended as a main course for one adult.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| boneless lamb shoulder | cut into 3 cm cubes | |||
| cut into 3 cm cubes | ||||
| full-fat coconut milk | canned, at least 60 % coconut | |||
| canned, at least 60 % coconut | ||||
| baby spinach | washed | |||
| washed | ||||
| onion | finely diced | |||
| finely diced | ||||
| garlic cloves | chopped | |||
| chopped | ||||
| fresh ginger | finely grated | |||
| finely grated | ||||
| olive oil | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| garam masala | approx. 4 tsp | |||
| approx. 4 tsp | ||||
| ground cumin | approx. 2 tsp | |||
| approx. 2 tsp | ||||
| turmeric | approx. 1 tsp | |||
| approx. 1 tsp | ||||
| water | - | |||
| fresh cilantro | approx. 2 tbsp chopped | |||
| approx. 2 tbsp chopped | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
-
Sear the lamb
approx. 12 minutes880 g boneless lamb shoulder cut into 3 cm cubes 30 ml olive oil approx. 2 tbsp 1.5 tsp salt to taste Heat the olive oil (30 ml) in a Dutch oven over high heat. Pat the lamb shoulder (880 g) dry, sear in batches for 3 minutes, season with salt and set aside.
-
Onions and spices
approx. 6 minutes120 g onion finely diced 4 cloves garlic cloves chopped 20 g fresh ginger finely grated 8 g garam masala approx. 4 tsp 4 g ground cumin approx. 2 tsp 2 g turmeric approx. 1 tsp Reduce the heat, sauté the onion (120 g) for 4 minutes until golden. Add the garlic (4 cloves) and ginger (20 g) and cook for 1 minute. Stir in the garam masala (8 g), cumin (4 g) and turmeric (2 g) and toast for 30 seconds, no longer, or the spices will turn bitter.
-
Braise in coconut milk
approx. 50 minutes400 ml full-fat coconut milk canned, at least 60 % coconut 200 ml water 0.5 tsp pepper to taste Deglaze with the coconut milk (400 ml) and water (200 ml). Return the meat to the pot, add salt (1.5 tsp) and pepper. Cover and braise over low heat for 50 minutes until the meat falls apart.
-
Fold in the spinach
approx. 5 minutes400 g baby spinach washed 6 g fresh cilantro approx. 2 tbsp chopped Fold the baby spinach (400 g) in batches into the curry (the 400 g reduces to about 80 g in the finished dish). Let it wilt for 3 to 5 minutes, stirring gently. Sprinkle with fresh cilantro (6 g) and serve in deep bowls.
You did it! Enjoy every delicious bite.
Which tips help with keto lamb curry?
- Cut the lamb shoulder into 3 cm cubes, smaller pieces fall apart during braising.
- Toast the spices (cumin, turmeric, garam masala) in the cooking fat for 30 seconds before deglazing with coconut milk, this activates their aromas.
- Use full-fat coconut milk (60 %+ coconut extract), light coconut milk leaves the curry watery.
- Only fold in the spinach during the last 3 to 5 minutes, otherwise it overcooks and turns gray.
- Braise the curry covered for at least 50 minutes so the connective tissue in the lamb shoulder fully softens.
Why this curry fits a keto diet
Lamb shoulder provides about 17 g protein and 21 g fat per 100 g of raw meat, an excellent ratio for keto. 220 g of lamb shoulder per serving delivers around 37 g protein and 46 g fat from the meat alone. Full-fat coconut milk (100 ml per serving) adds about 20 g of fat and just 2.5 g of net carbs. Fresh baby spinach is highly keto-friendly (approx. 1.4 g net carbs per 100 g); 100 g per serving contributes around 1.5 g of carbs. Ginger and garlic in moderate amounts add about 2 g of carbs together, with the onion (30 g) adding around 2 g more. In total, the serving lands at roughly 7 g net carbs, 56 g fat and 42 g protein at around 730 kcal, a classic ketogenic profile.
Source: USDA FoodData Central, Lamb shoulder, raw , USDA, Coconut milk, canned
Which coconut milk for keto?
Canned full-fat coconut milk (60 to 70 % coconut extract, around 20 g fat per 100 ml) is the right pick. Light coconut milk contains more water and correspondingly less fat, making it less suitable for keto. Important: check the ingredient list, since some brands add sugar or stabilizers like carrageenan. Pure coconut milk has 2.5 to 3 g of net carbs per 100 ml.
Source: USDA, Coconut milk, canned
Spinach in curry: raw or cooked?
Fresh baby spinach (1.4 g net carbs per 100 g) is very keto-friendly. When heated, spinach reduces to about one-fifth of its starting volume, so 100 g of raw spinach equals roughly 20 g cooked. Important: only fold the spinach in during the last 3 to 5 minutes so the color and vitamins stay intact. If you like, you can briefly blend the spinach with an immersion blender before adding it, which gives you a dark green saag-style curry.
How do I serve and vary the lamb curry?
Serve the curry in deep bowls, garnished with fresh cilantro and a dollop of yogurt. From my own experience the curry deepens in flavor on day two, the spices have time to settle into the meat. If you prefer a spicier version, stir in a finely chopped green chili or a pinch of cayenne pepper at the end.
Meal prep: storage and reheating
The curry keeps for 3 days in the fridge and 2 months in the freezer. Reheat gently in a pot over low heat, do not bring back to a boil. The spinach loses some color on reheating, so if you prefer, add fresh spinach just before serving. For meal prep, salt the curry a touch lightly, as the salt continues to develop while it rests.
If you don't want spinach
Swiss chard or kale are direct alternatives with similar macros (approx. 2 to 3 g net carbs per 100 g). Add chard stems 3 minutes earlier, then fold in the leaves. For a creamier version without leafy greens: add another 50 ml of coconut milk and a bit more garam masala, which gives you a korma-style curry.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto rating |
|---|---|---|---|
| Calories | approx. 180 kcal | approx. 730 kcal | Satisfying main course; energy from lamb shoulder and coconut milk. |
| Satisfying main course; energy from lamb shoulder and coconut milk. | |||
| Fat | approx. 14 g | approx. 56 g | Saturated fats from lamb and coconut milk (with MCTs), an ideal keto source. |
| Saturated fats from lamb and coconut milk (with MCTs), an ideal keto source. | |||
| Net carbs | approx. 1.8 g | approx. 7 g | Low; from coconut milk, onion, ginger and spinach. |
| Low; from coconut milk, onion, ginger and spinach. | |||
| Sugar | approx. 0.8 g | approx. 3 g | Low; naturally occurring in coconut milk and onion. |
| Low; naturally occurring in coconut milk and onion. | |||
| Protein | approx. 10 g | approx. 42 g | High; covers about 28 % of the daily protein needs of a 75 kg adult. |
| High; covers about 28 % of the daily protein needs of a 75 kg adult. | |||
| Salt | approx. 0.4 g | approx. 1.5 g | Moderate; adjust salt to taste and to the coconut milk brand used. |
| Moderate; adjust salt to taste and to the coconut milk brand used. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Which cut of lamb works best for curry?
Lamb shoulder is the top pick, the connective tissue turns to gelatin during the long braise and the meat becomes butter-tender. Lamb neck is a good alternative. Lamb leg (leaner) needs less time (35 minutes) and produces a slightly drier result, so add more coconut milk to keep the sauce rich.
Is garam masala keto-friendly?
Yes. Classic garam masala (cumin, coriander, cardamom, cinnamon, cloves, pepper) looks carb-heavy per 100 g on paper, but per teaspoon it has only about 0.5 g of carbs. At 1 to 2 tsp per serving that barely registers. Pre-made curry blends can contain sugar, so check the ingredient list.
Can I make the curry in a slow cooker?
Yes. Sear the lamb in a pan first, toast the spices and onions with it, then transfer to the slow cooker with the coconut milk and cook for 4 hours on high or 7 hours on low. Add the spinach in the last 10 minutes. The flavor concentration tends to be slightly milder in a slow cooker than in a pot.
Does this curry fit a keto weight-loss plan?
Yes, with a caveat: 730 kcal per serving is rich. If you want to cut calories, reduce the coconut milk to 70 ml and the lamb shoulder to 180 g, which brings the serving down to about 580 kcal while still keeping 35 g of protein and a keto-friendly fat profile.