Simple Bone-In Chicken Curry (Low Carb, High Protein)

I’ve made this curry a few times now, including last night, and it’s earned a place in our regular rotation.

It’s straightforward to make, uses standard grocery store ingredients, and fits how I eat — high protein (90–105 grams of protein per serving), low carb, and filling without relying on starch. After making it again, I did decide it benefits from a little more curry flavor, so that’s reflected in the recipe below.

Let’s start with the recipe.

Simple Curry Chicken Recipe  

Print Recipe

Bone-In, Skin-On Chicken Leg Quarters

Serves: 2–3
Cook time: about 1 hour
Equipment: Dutch oven or heavy pot

Ingredients

• 2 chicken leg quarters, bone-in, skin-on

• 1 tablespoon olive oil or coconut oil

• 1 teaspoon salt

• 4 teaspoons standard grocery-store curry powder, divided

• 2 tablespoons butter

• 1 small onion, diced

• 1 tablespoon garlic, minced

• 1 (15 oz) can tomato sauce

• 1 can (13.5 oz) coconut cream

Instructions

1. Roast the chicken
   Preheat oven to 375°F.
   Line a baking sheet with parchment paper.

   Pat the chicken dry. Rub with oil and salt, then season evenly with 2 teaspoons curry powder.
   Place skin-side up on the prepared sheet and roast for 40–45 minutes, until the skin is browned and the meat is fully cooked.

2. Build the sauce
   While the chicken roasts, melt butter in a Dutch oven over medium heat.
   Add the diced onion and cook slowly until softened and lightly browned, about 10–15 minutes.
   Add garlic and cook for 30 seconds.

3. Bloom the curry powder
   Add the remaining 2 teaspoons curry powder to the pot.
   Stir constantly for 20–30 seconds to warm it in the fat. This step matters, especially with basic grocery-store curry powder.

4. Simmer
   Add tomato sauce and coconut cream. Stir well.
   Bring to a gentle simmer and cook uncovered for 15–20 minutes, until the sauce thickens slightly and the curry flavor develops.

5. Finish
   Nestle the roasted chicken into the sauce, keeping the skin exposed.
   Simmer 5–10 minutes to bring everything together.

6. Serve
   Serve on its own, with riced cauliflower, or with a small portion of rice.

Why Chicken Leg Quarters Work Here

I use bone-in, skin-on chicken leg quarters intentionally.

They:

• provide a lot of protein per serving

• hold up well to simmering

• don’t dry out easily

• add richness to the sauce without flour or starch

The bones and skin contribute body and depth just through cooking. There’s no need for thickeners or added sugar.

From both a nutrition and cost standpoint, leg quarters are one of the most practical cuts of chicken you can use.

High Protein, Naturally Low Carb

This curry stays low carb by default.

The tiny amount of the carbohydrates come from:

• onion

• tomato sauce

• coconut cream

There’s no added sugar and no starch. Protein and fat make up the bulk of the meal.

To keep it low carb:

• eat it as a bowl

• or serve with riced cauliflower

If you add rice:

• keep the portion modest

• or mix rice and cauliflower

Either way, the chicken remains the foundation of the meal.

What It Costs Per Serving

Using:

• Tyner Pond Farm chicken leg quarters (2-pack)

• Walmart pricing for the remaining ingredients

• no sale or bulk assumptions

The total cost for the full recipe comes out to about $15–16.

That serves 2–3 people:

• roughly $5 per serving when split three ways

• about $7–8 per serving for two larger portions

That’s a complete meal built around bone-in chicken and standard grocery store ingredients.

A Note on Curry Flavor

After making this again, I found that most basic curry powders benefit from being pushed a little harder. Using more curry powder and blooming it properly in butter makes a noticeable difference.

If your curry powder is especially mild, don’t be afraid to add another half teaspoon during the simmer and taste as you go.

FAQs

FAQ 1: Is this curry low carb?
Yes. The carbs mainly come from onion, tomato sauce, and coconut cream. If you skip rice and serve it with riced cauliflower or greens, it stays low carb.

FAQ 2: Can I use coconut milk instead of coconut cream?
Yes. Coconut cream makes a thicker sauce. If you use coconut milk, the sauce will be thinner—just simmer a little longer to reduce it.

FAQ 3: My curry didn’t taste strong enough. What should I do?
Basic grocery-store curry powders vary a lot. Blooming the curry powder in butter helps. If it still tastes mild, add ½ teaspoon more during simmering and adjust to taste.