A quick and easy recipe for nightshade-free AIP curry. This low-inflammatory curry is perfect for those who are sensitive to nightshades, as well as those who eat a whole food, paleo, or keto diet. Recipe includes a Low-FODMAP option.
Curry is a big, big deal in my life.
I make it frequently, eat it frequently, and get a kick out of experimenting with new flavors, easier methods, and seasonal produce.
Just take a dive into my Curry archives to see all sorts of seasonally-inspired curry options, both Thai and Indian, vegetarian and protein-packed!
While nothing beats a great authentic Thai curry, I have been meaning to develop nightshade-free AIP curry recipes for ages.
I had a reader request a nightshade-free version of the Instant Pot Chicken Tikka Masala I recently posted.
Indeed, I fully intend to deliver; however, I wanted to tap the curry first.
First things first. Let’s define both nightshades and AIP.
What are Nightshades?
Nightshades include tomatoes, potatoes, bell peppers, chilies (both fresh and dried into spices), and eggplant. They contain a compound called glycoalkaloids which make them tough on your stomach and GI, also causing organ and joint inflammation.
If you have an autoimmune disease or gut issues such as IBS or leaky gut, you may notice a sensitivity to nightshades.
Since those with autoimmune disease or gut problems already have a difficult time managing systemic inflammation, it is best to steer clear of nightshades to avoid any excess irritation or flares.
What is AIP?
AIP is the Autoimmune Protocol, which is a very strict low-inflammatory diet designed for those with severe autoimmune inflammatory symptoms.
Those with autoimmune diseases often find relief in consuming a very low-inflammatory diet. AIP eliminates grains, dairy, sugar, alcohol, legumes, nightshades, nuts, seeds, and coffee.
While I don’t have severe autoimmune symptoms, I do notice a sensitivity to nightshades, particularly potatoes and tomatoes.
For this reason, I reserve my nightshades for those instances that really count, which for me means one thing: Thai curry. I typically avoid all nightshades, save for the one or two evenings a month I go out for curry with friends.
How to Make Nightshade-Free AIP Curry:
Having had some readers request more AIP recipes, I figured it would make a ton of sense to take my favorite nightshade-full meal and make it nightshade-free.
What we have here is a curry recipe that contains no tomatoes, bell pepper, chilis, or cumin.
A typical curry includes a variety of fresh or dried chilis, cumin, and sometimes bell pepper.
We replace the nightshades with coconut aminos, some extra turmeric and ginger, fresh lime juice, and cinnamon.
Trust me, it is shocking how authentically curry-like this recipe tastes!
Serve it up with cauliflower rice, your favorite riced vegetable (try my Turnip Fried Rice or Cauliflower Fried Rice), or regular rice (if you do grains) and enjoy!
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If you make this AIP Curry, please feel free to share a photo and tag me at @The.Roasted.Root on Instagram!
Nightshade-Free AIP Curry
Ingredients
- 1 15-ounce can full-fat coconut milk, see note*
- 2 Tbsp minced ginger
- 3 cloves garlic minced, optional**
- 2 large carrots peeled and sliced
- 1 large crown broccoli chopped into florets**
- 1 yellow squash chopped
- 1 large boneless skinless chicken breast
- 2 Tbsp coconut aminos
- 1 tsp ground turmeric
- 1/2 tsp ground cinnamon
- 1/2 tsp sea salt to taste
- 1 lime cut into wedges
- 1/2 cup fresh basil chopped for serving
Instructions
- Pour 1/4 cup of the coconut milk into a large skillet and heat to medium. Add the ginger and garlic, and cook until fragrant, about 2 to 3 minutes.
- Add the carrots and broccoli and cover. Cook, stirring occasionally, until veggies have softened but are still al dente, about 3 minutes.
- Heat a small amount of coconut oil or avocado oil in a separate skillet over medium heat. Add the chopped chicken. Brown the chicken, stirring occasionally, until a great deal of liquid comes out, about 5 minutes. You don't need to cook the chicken all the way through - you're simply cooking out the liquid. Strain the liquid from the chicken, then add the chicken to the skillet with the vegetables.
- Add the remaining ingredients (including the rest of the coconut milk) except for the lime wedges and basil to the skillet with the vegetables and chicken. Stir well and bring to a full boil, then reduce the heat to a simmer and cover. Cook 15 minutes, then uncover and continue cooking another 8 to 10 minutes, until curry has thickened and chicken is cooked through.
- Taste curry for flavor and add sea salt to taste. Serve with choice of cauliflower rice or other riced vegetables or regular rice. Garnish with lime wedges and basil.
Video
Notes
Nutrition
THANK YOU! I’ve been dying to find a way to cook curry for my partner who is allergic to all peppers (chilis and bells) and is sensitive to tomatoes, too. I will be sure to try this!
You’re very welcome, Amelia! My digestive system doesn’t seem to like chilies or peppers either, so now that I’ve made the recipe, I’ll be making all my homemade curries nightshade-free. So happy you’re looking forward to trying it! Let me know if you have any questions! xo
Holy crap, this is SO good.
I’m so glad you like it! It’s one of my favorites too 😀 Thanks for the note! xo
silly question: it’s called a curry but you do not use curry powder or paste? 🙂 going to make for dinner tonight. love your site!!! 🙂
Mary, I think that is because she is putting together a combination of individual spices to create her OWN curry blend that will not have any nightshades, but still be curry-esque. 🙂 Her combination of spices IS a curry powder. 🙂 She can’t use already prepared curry powder or paste because it comes automatically with nightshades in it.
Curry powder is just a pre made mix of spices.
Homemade Curry can use a powder/paste or can be made from scratch.
Most curry powders contain turmeric, chilli powder, ground coriander, ground cumin, ground ginger and black pepper. Tumeric gives the colour, chilli give the hotness.
change the chilli for more hotness or different flavour.
So a Curry that is AIP just leaves out the non AIP spices and can substitute other spices depending on what tastes you like (i.e. the lime and coconut milk)
Hi, I really like this recipe. Now, how would you modify it for a slow slow cooker?
Thank you so much for this recipe. I’ve been feeling depressed at the lack of variety AIP allows for. But this made me feel so happy because of the rich, complex flavours!!!! The lime and the basil (I used dried seasoning) were an absolutely masterful touch! Love, love love it!
I’m so glad you like it, Joy!! Thanks so much for the feedback. Best of luck on your AIP journey! xo
The knowledge gives by you is not only helpful for me but also for all humans. thank you very much.
You are an AIP angel! This curry was delicious!!! The fresh lime juice and basil gave it the kick of flavor I’d been missing after 2 weeks of bland AIP foods. My insides are singing and my taste buds dancing. Mahalo!
I’ve made this twice now! I add some chicken broth and make it more like a “soup.” Delicious! Great for a winter day and AIP compliant.
it sounds so good and i plan on making it as I have been nightshade free for years!
but I don’t see curry listed??
Curry isn’t a spice it is a mix of spices and in that mix of spices are some nightshades so she made a mix that tastes like the original mix of spices that we call curry. A lot of people dont realize that curry is just a mix of spices
This dish was so delicious and comforting that I added it to my family’s cook book where we only put recipes we absolutely adore. Thank you so much for sharing and I’m looking forward to eating it again and again for years to come.
My pleasure, Valorie! I’m so happy you like it! 😀 xo
Hello, I’m going to make this for my son’s darling girlfriend, who’s now on the AIP diet. Can this be frozen?
Hi Lynn,
Yes, absolutely! The vegetables may be a bit flaccid when they are thawed and reheated, but the fat in the coconut milk will help keep everything tasting fresh.
I am amazed that I finally found a curry recipe! And the bonus is I not only cook it for myself but my whole family enjoys it, so I don’t have to make a separate dinner for them
Great recipe! Just place be ware that cilantro/coriander is an unsafe heavy metal chelator, it has the chemical structure to move mercury around in your body, but not remove it so it could potentially get moved from a benign place to a very sensitive spot like your brain causing a lot of problems. This should be a concern for everybody as we all have some degree of heavy metals. To read some peoples experience with cilantro you can google “andy cutler what not to do», and there is a grat article explaining this further that you can find by googling «andy cutler rebecca rust lee weston price». Please red up on Andy Cutlers work if you want to learn more, as he is the only one who found a safe way to chelate. I would also recommend his book «The Mercury Detoxification Manual: A Guide to Mercury Chelation», By Andrew Hall Cutler, Phd, PE
Thank you so much, it tastes great. I didn’t know I could like curry with only tumeric and cinnamon. Next time I will add bay leaf and lemongrass.
So happy you like it, Mai! And that sounds amazing! xo
I cried when I read this – gut problems can be so emotional – after all the gut is like a second brain. Curry is my favorite thing to eat and I have basically IBS from nightshades. Thank u so much for this. My next goal is being able to make nightshade free pasta sauce !
Hi Sara,
Ohhh that’s so bittersweet to hear..I’m happy the post resonated with you and I’m so happy you’ve figured out the root cause of your gut issues. My heart goes out to you, m’dear! Best of luck on your journey, and feel free to keep in touch xoxoxo
This came out delicious. I used baby bella mushrooms and string beans for the veggies. I also added cumin, black pepper, ground clove and onion powder. YUM! Thanks again, Julia.
I’m so thrilled to hear it, Andrea! Thanks for letting me know! xoxo
This was so good! I can’t even think of another time my 2 year old cleared her plate like this. And the first thing she said when she took a bite was “Mmmmm, good!” My husband and I both had seconds. Please keep the fabulous AIP recipes coming!
That warms my heart!!! Thanks so much for letting me know, Whitney! xoxo
Sooo HAPPY to finally find ag really delicious nightshade free curry!
Thanks for posting it!
My pleasure, Jane!! xoxox
This is my favorite AIP recipe yet! I LOVE curry and this is amazingly similar. Skipped the garlic for low FODMAP. Second time making I piled everything up in the instant pot include whole raw chicken breasts on top. it was a little soupier from the extra moisture but so fast and easy.
Ooh, I love the idea of making it in the pressure cooker! Great idea! So happy you love the recipe, Jennifer 😀 xoxox
Yum– love this recipe! This is a great make-ahead meal for the week for me. I add ground cumin, ground ginger and garlic, in addition to fresh, and skip the aminos. Next time I am planning to add a couple tablespoons of cashew butter to add the umami taste (can’t tolerate the coconut aminos unfortunately!). I usually add a whole bunch of random veggies including asparagus and chickpeas, in addition to picked red onion on top. Thanks for this 🙂
I’m so happy you like it, Aleks! Thanks so much for the feedback and letting us know your changes to the recipe – that’s so helpful for other folks who want to try the same thing 🙂 xoxo
Do you use canned coconut milk or the kind in the refrigerated section?
@Kelly C, nevermind! I just saw canned 🤦🏼♀️ But whenever I get it, it’s solidified. Do you mix it first or heat it so it isn’t clumpy?
Hi Kelly, When canned coconut milk is separated, I stir it before adding it. The easiest way to do this is to transfer the contents of the can to a jar and stir it. If it’s still giving you trouble, you can always microwave it for a few seconds in the microwave 🙂 Hope that helps!
Hi, I am just wondering why you eliminated the cumin – is this considered a nightshade?
Hi Erin!
Cumin is a seed, which is why it is eliminated on AIP. 😉 Many folks tolerate cumin just fined though, so if you find it works with your system, you can always add some to the curry.
@Julia,
I had questions about this as well. Paprika comes from ground red peppers, so…how is that not a nightshade? I’m severely allergic to all chiles, so even paprika causes a reaction!
@Erin, Hi Erin! There is no paprika (or any other nightshades) in the recipe, so you’re good to go 🙂
I just made this and finished a huge bowl. It’s sooooo gooood. I did have to use balsamic vinegar instead it coconut aminos because I didn’t realize I’d run out (and also balsamic vinegar doesn’t bother me). I am definitely looking forward to making this again, and *with* coconut aminos. ^_^
I’m so thrilled to hear you enjoy it, Alexandra! Thanks so much for swinging back around to leave your sweet note! xoxox
Question; do you cook the squash with the carrots and broccoli or is it added in with the rest of the ingredients at the end?
Hi Liz! The zucchini doesn’t take very long to cook, so it is added at the end with the rest of the ingredients 🙂 Hope you enjoy! xoxox
Am about to make this recipe for a friend. I don’t understand how the veggies don’t get over cooked? We like ours al dente….
Hi Lorna! You can add the veggies in at the end and cook them for about 5 minutes if you’d like to keep them al dente 🙂
This is sooooo, delicious!! I messed up and added the cauliflower into the main dish and then had to double the sauce recipe cause it soaked up all the liquid, but it still turned out fabulous!!!
I love that! Sounds like it turned out great and honestly now I’m wanting to try your method, lol. Thanks so much for sharing your experience! xo
Had to add 400ml water because how else could the vegetables cook with just 1/4cup of coconut milk?? surely water has been missed from this recipe.
If I make this again I would add the carrot & squash at the start and broccoli later as the broccoli just fell apart while waiting for the squash to cook
Hi Chris, You add the rest of the coconut milk in Step 4: “Add the remaining ingredients (including the rest of the coconut milk) except for the lime wedges and basil to the skillet with the vegetables and chicken. Stir well and bring to a full boil, then reduce the heat to a simmer and cover. Cook 15 minutes, then uncover and continue cooking another 8 to 10 minutes, until curry has thickened and chicken is cooked through.”
The 1/4 cup of coconut milk in Step 1 is just to get the vegetables to soften up – I essentially just use a little coconut milk instead of oil. Make sense?
Absolutely delicious!! So rich with flavour. I only had coconut cream, but it worked perfectly. This will be a weekly meal in this house.
I’m thrilled to hear that, Jennifer! Thank you for sharing! xo
Beautiful flavours and very filling. I used chicken thigh cutlets and added makrut lime leaves finely shredded. I just used the one frying pan, browned the chicken added a sliced onion, garlic, ginger and spices. Then remainder of the ingredients. Served with Cauliflower rice. Delicious. Thanks for the recipe.
All of that sounds wonderful, Mark! Thanks so much for sharing your experience. I’m thrilled you enjoy the curry! xo
My second time making this curry and I think it might become a weekly staple! Absolutely delicious and was so surprised the cinnamon didn’t end up overpowering the dish.
I’m so happy to hear that, Kim! Thanks for sharing your experience 🙂