24 Warming Curry Recipes Under 500 Calories

These lightened-up curry recipes are satisfying and easy to make.
Image Credit: rez-art/iStock/GettyImages

Whether it's made with slow-cooked meat or tender vegetables, a hearty bowl of curry makes for a satisfying wintertime meal.


That's why we rounded up tasty curry recipes that give you all the warm comfort you're looking for without going over your calorie budget. Keep scrolling for 24 delicious curry recipes that clock in under 500 calories.

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1. Japanese Beef Curry

With 30 grams of protein, you can expect to stay full and satisfied for hours after this delicious curry.
Image Credit: LIVESTRONG.com
  • 341 calories
  • 30 grams of protein

Two flavor powerhouses in this recipe are ginger and chili powder. "Both of these ingredients contain anti-inflammatory properties which can help to reduce your risk of heart disease," says dietitian Andrea Mathis, RDN.

Get the Japanese Beef Curry recipe and nutrition info here.

2. Instant Pot Pulled Pork Coconut Curry

Don't have an Instant Pot? This pulled pork curry works in a slow cooker, too.
Image Credit: Mark Sisson/LIVESTRONG.com
  • 232 calories
  • 21 grams of protein


If you need a recipe to use leftover pulled pork, here's an easy one. This Instant Pot Pulled Pork Coconut Curry requires just 30 minutes of prep time. And if you're looking to reduce the saturated fat in this dish, Mathis suggests using low-fat or lite coconut milk and lean pork.

Get the Instant Pot Pulled Pork Coconut Curry recipe and nutrition info here.

3. Slow Cooker Chicken Curry

This Thai-inspired chicken curry is gluten- and dairy-free.
  • 420 calories
  • 40 grams of protein



This recipe uses garlic and ginger as flavor enhancers. "Garlic has been known to help combat the common cold," Mathis says. And ginger is known to help reduce nausea, migraines and inflammation, she adds.

Get the Slow Cooker Chicken Curry recipe and nutrition info from Lexi's Clean Kitchen.

4. Golden Tofu Curry and Black Rice

This 30-minute curry is vegetarian- and vegan-approved.
  • 498 calories
  • 17.7 grams of protein


"The tofu and black rice contain fiber and iron," Mathis says. "Iron is a mineral that's essential for carrying oxygen throughout the body." She also notes that because this recipe contains zero cholesterol, it's great for those concerned about heart health.

Get the Golden Tofu Curry and Black Rice recipe and nutrition info from The Simple Veganista.

5. Chana Saag Curry

You'll get 8 grams of fiber in this chickpea and spinach curry.
  • 360 calories
  • 11.2 grams of protein


Chickpeas are a great meat replacement, especially for those following vegetarian and vegan diets. "Chickpeas continue to grow in popularity due to their versatility in both sweet and savory dishes," Mathis says. "They also are high in protein and contain vitamins, minerals and fiber."


Get the Chana Saag recipe and nutrition info from Budget Bytes.

6. One-Pot Vegetable Green Curry

This one-pot curry can be customized with whatever protein and vegetables you have in your pantry and fridge.
  • 206 calories
  • 2.8 grams of protein


Even though this one-pot wonder makes meal planning a whole lot easier, Mathis suggests bulking it up to increase both the caloric and protein content for a well-balanced meal. Consider adding a protein like tofu or chicken and a whole grain like quinoa or brown rice to keep you fuller longer.

Get the One-Pot Vegetable Green Curry recipe and nutrition info from Minimalist Baker.

7. Vegetable Coconut Thai-Inspired Curry

This curry is full of hearty vegetables like zucchini, cauliflower, lemongrass and bok choy.
  • 496 calories
  • 8 grams of protein


We love the abundance of vegetables used in this recipe, but Mathis warns that it contains a fair amount of saturated fat. "To lower the saturated fat content, try using low-fat coconut milk instead of the full-fat version and canola oil in place of coconut oil."

Get the Vegetable Coconut Thai-Inspired Curry recipe and nutrition info from Savoring Today.

8. Shrimp and Tofu Panang Curry

You'll love the unique flavors of this sweet, salty and nutty Thai-inspired curry.
Image Credit: LIVESTRONG.com
  • 449 calories
  • 45 grams of protein


This seafood curry is chock-full of protein that will keep you satiated for hours after mealtime. And it contains a large serving of basil, which provides vitamins A, C and K, manganese, iron and copper, Mathis says.

Get the Shrimp and Tofu Panang Curry recipe and nutrition info here.

9. Jungle Curry

The combination of Thai basil and red chili paste make this meal perfect for those who love spice.
Image Credit: LIVESTRONG.com
  • 471 calories
  • 48 grams of protein

This curry recipe is packed with protein from pork and fiber from eggplant, mushrooms and green beans. "While fish sauce adds great flavor to this dish, it is high in sodium and should be used sparingly," Mia Syn, RDN of Nutrition by Mia, says. Instead, try using a broth that is a low-sodium variety and will help to reduce the salt in this dish.

Get the Jungle Curry recipe and nutrition info here.

10. Turkey Red Curry

This 20-minute curry is a great way to use up leftover turkey from holiday soirees.
Image Credit: Susan Marque/LIVESTRONG.com
  • 494 calories
  • 41 grams of protein

Turkey is a smart lean protein choice and pairs well with nutrient-dense produce like carrots and broccoli. If you're using pre-cooked or leftover turkey in this recipe, remember to add it at the very end of the cooking process to avoid tough, chewy, dry meat.


Get the Turkey Red Curry recipe and nutrition info here.

11. Cape Malay Lamb Curry

The addition of dried fruit is what makes this curry stand out from other recipes.
Image Credit: LIVESTRONG.com
  • 339 calories
  • 33 grams of protein

"This recipe takes advantage of plenty of aromatic spices that give this dish flavor for nearly zero calories," Syn says. If you're looking to decrease the salt here, reach for low-sodium broth and no-salt-added crushed tomatoes.

Get the Cape Malay Lamb Curry recipe and nutrition info here.

12. Vietnamese Cà Ri Prawn Curry

If you don't have access to Tiger Shrimp at your grocery store, you can substitute with any fresh seafood or poultry.
Image Credit: Arthur Bovino/LIVESTRONG.com
  • 232 calories
  • 17 grams of protein

Looking to add more seafood to your diet? Syn says this recipe helps you meet your recommended two servings of seafood per week with prawns. Fresh prawns are low in fat, rich in antioxidants and full of omega-3 fatty acids.

Get the Vietnamese Cà Ri Prawn Curry recipe and nutrition info here.

13. Curry Baked Chicken, Greens and Coconut Quinoa

This recipe includes a whole grain, vegetable and lean protein source for a complete, well-balanced meal.
Image Credit: MSPhotographic/adobe stock
  • 433 calories
  • 31 grams of protein

"This dish is made with whole-grain quinoa, which provides fiber, and chicken, which is a lean protein that gives it major staying power," Syn says. To add even more protein and heart-healthy fats, feel free to increase the almonds to one ounce, which gives you 6 grams of protein, according to the USDA.

Get the Curry Baked Chicken, Greens and Coconut Quinoa recipe and nutrition info here.

14. Curry-Roasted Graffiti Eggplant With Chickpeas and Grape Tomatoes

This eggplant recipe proves that curries can be just as delicious without meat.
Image Credit: Jackie Newgent/LIVESTRONG.com
  • 415 calories
  • 15 grams of protein

This vegetarian recipe will truly impress. "It uses chickpeas and almonds as the plant-based protein sources, which also add filling fiber," Syn says. One serving of this recipe provides 10 grams of filling fiber.

15. Curry Coconut Chicken, Red Lentils and Bok Choy

You'll get 11 grams of fiber with each serving of this chicken curry.
Image Credit: LIVESTRONG.com
  • 495 calories
  • 43 grams of protein

Lentils and chicken are to thank for the high protein content in this tasty curry recipe. "Lentils provide fiber, plant-based iron and other key nutrients like magnesium, potassium, zinc and B vitamins," Syn says.

Get the Curry Coconut Chicken, Red Lentils and Bok Choy recipe and nutrition info here.

16. Chana Masala

Chickpeas are the star of this vegetarian curry.
Image Credit: LIVESTRONG.com
  • 199 calories
  • 8 grams of protein

"This recipe is lower in saturated fat because it doesn't contain high-fat dairy, red meat or coconut-based ingredients," Syn says. Opt for no-salt-added canned chickpeas or cook your own from scratch to lower the overall sodium in this dish.

Get the Chana Masala recipe and nutrition info here.

17. Chicken Tikka Masala

Making this popular curry with a yogurt and tomato base at home is a better-for-you option than local takeout.
Image Credit: LIVESTRONG.com
  • 485 calories
  • 66 grams of protein

This Chicken Tikka Masala recipe packs curry spices like coriander and ginger. Using Greek yogurt instead of traditional yogurt really amps up the protein in this dish, Syn says. "Using a non-fat variety of Greek yogurt is a smart choice because it eliminates saturated fat that would be potentially be added," she says.

Get the Chicken Tikka Masala recipe and nutrition info here.

18. Curried Chicken and Acorn Squash

Acorn squash is a good source of potassium, an electrolyte most of us aren't getting enough of, says Rodriguez.
Image Credit: Susan Marque/LIVESTRONG.com
  • 408 calories
  • 48 grams of protein

Bok choy, which is included in this recipe, is a cruciferous vegetable full of vitamins and minerals, including carotenoids. "While most research is limited to animal studies, it does show promise that the compounds found in cruciferous vegetables may help prevent certain types of cancer," Nicole Rodriguez, RDN, says

Get the Curried Chicken and Acorn Squash recipe and nutrition info here.

19. Instant Curry Chicken Ramen Noodle Soup

This easy-to-make soup requires just six ingredients and makes for a quick lunch or dinner.
Image Credit: LIVESTRONG.com
  • 455 calories
  • 25 grams of protein

When it comes to soup recipes, using traditional boxed broth can add too much sodium. "Choose a broth labeled as low-sodium and choose your curry paste with care," Rodriguez warns. "Some brands of yellow curry paste clock in at 550 milligrams of sodium per serving while others contain less than half that amount."

Get the Instant Curry Chicken Ramen Noodle Soup recipe and nutrition info here.

20. Thai-Inspired Red Curry With Vegetables

This red curry dish is a great way to incorporate your favorite vegetables into a meatless meal.
  • 99 calories
  • 3 grams of protein

If you're feeling under the weather, make this Thai-inspired dish. "A cup of chopped red bell pepper contains nearly three times the amount of vitamin C as oranges," Rodriguez says. Consider adding chicken, beef, fish or tofu to make this meal more satiating.

Get the Thai-Inspired Red Curry With Vegetables recipe and nutrition info from Fit Mitten Kitchen.

21. Tomato-Curry Poached Eggs

This recipe is filled with 12 grams of fiber per serving.
  • 313 calories
  • 18 grams of protein

"Most women should aim for 25 grams of fiber per day and this dish serves up nearly half of that," Rodriguez says. "Including beans and legumes in your diet can help regulate blood sugar levels and positively impact cardiovascular health."

Get the Tomato-Curry Poached Eggs recipe and nutrition info from Dishing Out Health.

22. Instant Pot Veggie Curry

This Instant Pot recipe is vegan and gluten-free.
  • 277 calories
  • 7 grams of protein

Consider this veggie-based meal for your next Meatless Monday menu. "To complete this meal, add a protein source of your choosing," Rodriguez recommends. Extra-firm tofu will work for vegans or eggs for vegetarians.

Get the Instant Pot Veggie Curry recipe and nutrition info from Healthy Seasonal Recipes.

23. Red Lentil Dahl

This 30-minute curry comes in handy on busy weeknights.
  • 302 calories
  • 14 grams of protein

Lentils are full of fiber and they're an excellent source of potassium. Not to mention, they keep you full for hours. "Don't skip the black pepper in this recipe — its main bioactive compound, piperine, will enhance the benefits of turmeric," Rodriguez says.

Get the Red Lentil Dahl recipe and nutrition info from Ela Vegan.

24. Butternut Squash in Fresh Green Curry

To make this a complete meal, Rodriguez recommends serving it alongside brown rice and a hearty leafy green like collard greens or kale.
  • 278 calories
  • 4 grams of protein

A cup of cooked butternut squash clocks in at 82 calories and provides more than 6 grams of fiber and nearly 2 grams of protein, per the USDA. This makes it a great star of a low-calorie dish like this one. Plus, making your own curry sauce allows you to tailor the taste and nutritional content to your liking.

Get the Butternut Squash in Fresh Green Curry recipe and nutrition info from From A Chef's Kitchen.



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