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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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
So so good! Switched up the veggies and added a sprinkle of cumin like other commenter suggested. Could be a one pot meal (albeit take longer) if you cook the chicken then transfer to bowl while you start the veggies.
Thanks so much for sharing, Natalie!
Curry is my all-time favorite food. I am currently on AIP, so I am so thankful to have found this fabulous nightshade free curry recipe. It is delicious and tastes like the original! Very easy recipe to follow.
I’m happy you’re enjoying the recipe, Imogen! I appreciate you sharing your feedback! 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 🙂
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
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
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?
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
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 🙂
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
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
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 🙂
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!
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
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
Sooo HAPPY to finally find ag really delicious nightshade free curry!
Thanks for posting it!
My pleasure, Jane!! xoxox