This lightened-up Thai Green Chicken Curry has all the rich, aromatic flavor of your favorite takeaway, but in a way that supports your health goals. It’s made with light coconut milk, loads of veggies, and lean chicken breast, and it’s one of those meals my nutrition clients are always surprised by in the best way.
A Quick Look At This Recipe
- ✅ Recipe Name: Lightened Up Thai Green Chicken Curry (Lower Calorie, Full Flavor)
- 🕒 Ready In: ~35 minutes (15 minutes prep + 25 minutes cook)
- 👪 Serves: 4
- 🍽 Nutrition: ~290 calories per serving (compared to 600-800 for traditional versions) and 26 grams of protein
- 🥣 Main Ingredients: Thai green curry paste, light coconut milk, chicken breast, Japanese eggplant, bell peppers, green beans, snow peas
- 📖 Dietary Info: High protein, lower calorie, can be made gluten-free with the right curry paste
- ⭐ Why You'll Love It: All the authentic Thai flavor you crave with significantly fewer calories, plus it's packed with vegetables to keep you full and satisfied
I’ve always loved a Thai green curry when eating out or ordering in. And while I fully believe it can fit into a balanced lifestyle, it’s also helpful to know that a typical restaurant portion can easily reach 600 to 800 calories before you even add the rice. Most of that comes from the full-fat coconut milk and the oil used to fry the curry paste.
That’s why I love having a homemade version like this in my rotation. It gives you all the comfort, aroma, and flavor of the original, but in a way that feels lighter, more nourishing, and easy to enjoy regularly. It’s become a favorite with many of my nutrition clients because their families love it too. And as a bonus, it saves you a tonne of money when you can recreate your favorite takeaway at home.
If you love this recipe, you might also enjoy my healthy marry me chicken or chicken shawarma bowl for more lighter chicken dinner ideas.
Jump to:
Why This Recipe Is Good for You
Significantly lower in calories than traditional versions (around 290 calories per serving vs. 600-800). The reduction in calories comes primarily from three strategic changes:
- Using light coconut milk instead of full-fat (which typically saves about 200-250 calories per can)
- Adding low-sodium broth to create volume without adding calories and
- Bulking up the curry with plenty of low-calorie vegetables.
This is an example of the high-volume eating strategy I often recommend to my weight loss clients. You still get a large, satisfying portion without the calorie load.
High in protein from the lean chicken breast, which helps keep you satisfied. Protein is essential for maintaining muscle mass during weight loss and helps keep you feeling full between meals.
Packed with vegetables for volume, fiber, and nutrients
One thing to note: while this recipe is significantly lower in calories than traditional versions, it's not a "diet food" in the restrictive sense. It's simply a smarter version that allows you to enjoy the flavors you love while supporting your health goals. Food needs to nourish both your body and your soul, and this curry does both.
Nutrition information is calculated per serving without rice. Adding ½ cup cooked white basmati rice per serving adds approximately 90 calories and 21 grams of carbohydrates.
Key Ingredients
The complete ingredient list with measurements can be found in the recipe card below.
- Thai green curry paste: I like the Mae Ploy brand, but any green curry paste will work.
- Light coconut milk: This is the key to reducing calories while maintaining creaminess. Light coconut milk typically has about 50% fewer calories than full-fat versions.
- Low-sodium chicken or vegetable broth: This adds volume and depth without calories. Using broth helps stretch the coconut milk further while keeping the sauce silky. Choose low-sodium so you can control the salt level yourself.
- Chicken breast: I use skinless, boneless chicken breast sliced into bite-sized pieces. It's lean, high in protein, and cooks quickly.
- Japanese eggplant: These long, thin eggplants are traditional in Thai green curry and act like little sponges, soaking up all that delicious sauce. If you can't find Japanese eggplant, regular eggplant works too, just cut it into bite-sized pieces. Eggplant is very low in calories (only about 20 per 100 grams) but adds great volume and texture.
- Green beans: Adds crunch, color, and fiber. I chop them into bite-sized pieces so they cook evenly.
- Bell pepper: Any color works, though red or yellow peppers add a nice sweetness. They're high in vitamin C and add color to the curry.
- Snow peas: These cook quickly and add a fresh, crisp element to the curry. Make sure to destem and halve them for the best texture.
- Onion: Provides a savory base flavor. I use a small onion, diced.
- Fresh garlic and ginger: These aromatics are essential for authentic Thai flavor. I always use fresh rather than jarred for the best taste.
- Lemongrass paste: Adds that signature citrusy, herbal note. Fresh lemongrass is ideal, but paste is a convenient shortcut that works really well. I also find it very hard to find fresh lemongrass in store.
- Fish sauce: Again, an essential for that authentic Thai flavor so try not to skip it.
- Sugar: We just need a tablespoon to balance the flavors. Thai curries typically include a touch of sweetness.
- Kaffir lime leaves: These add a unique citrus aroma. I usually buy mine in a jar in the herb & spice section of the store.
- Thai basil leaves: For finishing the curry. Regular basil can be substituted if you can't find Thai basil, but Thai basil has a slightly more anise-like flavor that's traditional.
Ingredient Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences. I only recommend swapping 1 - 2 ingredients, so the original recipe doesn't completely change.
Gluten-free: Use a gluten-free curry paste (check the label, as some contain wheat). Also ensure your fish sauce is gluten-free.
Dairy-free: This recipe is already dairy-free.
Lower carb: Serve over cauliflower rice instead of regular rice to reduce carbohydrates. Or use half regular rice, half cauliflower - this is a hack I use with many of my weight loss clients.
Vegetarian: Replace the chicken with extra-firm tofu (pressed and cubed), tempeh, or chickpeas. Use vegetable broth instead of chicken broth, and substitute the fish sauce with soy sauce.
Nut-free: This recipe is naturally nut-free.
Spicier version: Add sliced fresh red or green chillies to the curry, or use more curry paste.
Please note: This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let me know in the comments below! I'd love to hear how it worked out! 💛
How To Make This Thai Green Chicken Curry
Below are the simple steps for how to make this recipe with visuals I hope are helpful! Don't forget to check out the recipe card at the bottom for the full recipe.
Step 1: Heat the coconut oil in a large pan or pot over medium-high heat. Once shimmering, add the curry paste, garlic, ginger, and lemongrass paste. Cook for 2 to 3 minutes, stirring frequently, until very fragrant. This step is crucial, you're "blooming" the curry paste to develop its flavors.
Step 2: Pour in the chicken broth and light coconut milk, stirring well to fully dissolve the curry paste. Add the fish sauce, sugar, and kaffir lime leaves. Bring to a gentle simmer.
Step 3: Add the sliced chicken and stir. Reduce the heat to medium so the curry is bubbling gently. Cook for about 7 minutes, stirring occasionally, until the chicken is almost cooked through.
Step 4: Add the diced onion, eggplant (or courgette), peppers and green beans. Cook for about 6 to 7 minutes, stirring occasionally, until the vegetables are just tender. Then add the snow peas. Cook for another 2 to 3 minutes until the vegetables are crisp-tender.
Step 5: Remove from heat and stir through the Thai basil leaves and lime juice. Taste and adjust seasoning if needed. You can add more fish sauce for saltiness or a touch more sugar for sweetness.
The sauce should be slightly reduced but still fairly thin, this is authentic Thai curry style. Don't continue simmering or the sauce will darken and the vegetables will overcook.
Step 6: Cook rice according to package instructions and serve the curry over rice, garnished with extra Thai basil leaves if desired.
Save This Recipe! 💌
We'll email this post to you, so you can come back to it later!
Expert Tips for Making This Recipe
Don’t skip the step of cooking the curry paste in the oil for 2 to 3 minutes. This “blooms” the spices and makes a huge difference to the overall flavor
Use canned light coconut milk, not low-fat or coconut milk beverage. Canned light coconut milk is different from coconut milk drinks.
Slice the chicken evenly. Try to cut your chicken pieces to roughly the same size so they cook at the same rate. Thinner slices will cook faster.
Don't overcook the vegetables. You want them to be tender but still have some bite. Overcooked vegetables will turn mushy and lose their vibrant color.
Adjust the consistency. If your curry is too thick, add a splash more broth. If it's too thin, let it simmer a bit longer to reduce (but remember, Thai green curry is meant to have a thinner consistency than some other curries).
Make it ahead for even better flavor. Like many curries, this tastes even better the next day once the flavors have had time to meld. Just don't add the basil and lime juice until you reheat and serve.
Storage
Fridge: Store in an airtight container for up to 4 days. The flavors will continue to develop and it often tastes even better the next day.
Freezer: This curry freezes well for up to 3 months. I recommend freezing it without the basil and lime juice, then adding those when you reheat. Store in individual portions for easy grab-and-go meals.
Reheating: Reheat gently on the stovetop over medium heat, stirring occasionally, until heated through. You can also microwave individual portions. Add a splash of broth or water if the sauce has thickened too much. Stir in fresh basil and a squeeze of lime juice before serving.
Make-ahead tip: You can prep all your vegetables and slice the chicken up to 2 days ahead. Store them separately in the fridge, then cook the curry when you're ready.
Recipe FAQS
No, regular eggplant works fine. You can also substitute with courgette/zucchini, though it won't absorb the sauce quite as well as eggplant. Other vegetable options include mushrooms, baby corn, or bamboo shoots.
Yes, but you'll significantly increase the calorie content, which is fine if this is not a concern. Full-fat coconut milk has about double the calories of light coconut milk.
Thai green curry is meant to have a thinner consistency than some other curries, it's more of a soupy sauce. However, if yours seems too thin, you can simmer it for a few extra minutes to reduce the liquid. Make sure you're not adding too much broth. You can also thicken it with a cornstarch slurry (1 tablespoon cornstarch mixed with 1-2 tablespoons cold water), but this isn't traditional.
Yes, but keep in mind that chicken thighs are slightly higher in calories and fat than chicken breast. Boneless, skinless chicken thighs will add about 50-70 more calories per serving. If you prefer the flavor and texture of thighs and the extra calories fit your goals, go for it! Just adjust the cooking time slightly as thighs take a bit longer to cook through.
Want to Learn About Nutrition?
Here are some nutrition education articles from a dietitian! And if you have any questions, feel free to reach out - I'm here to help.
📖 Recipe
Lightened Up Thai Green Chicken Curry (Lower Calorie, Full Flavor)
Ingredients
For the curry:
- 1 tablespoon coconut oil
- 40 grams Thai green curry paste about 2-3 tablespoons
- 2 large garlic cloves minced
- 2 teaspoons fresh ginger grated
- 1 tablespoon lemongrass paste
- 250 milliliters low-sodium chicken or vegetable broth 1 cup
- 400 milliliters light coconut milk 1 can / 1.75 cups
- 1 tablespoon fish sauce
- 1 tablespoon white sugar
- 6 kaffir lime leaves
- 350 grams raw chicken breast about 12 ounces sliced into bite-sized pieces
- 1 small onion diced
- ½ Japanese eggplant or substitute ½ courgette/zucchini, chopped into bite-sized pieces
- 100 grams green beans chopped about ¾ cup
- 1 bell pepper any color thinly sliced
- 100 grams snow peas destemmed and halved about 1cup
- 16 Thai basil leaves or regular basil
- Juice of ½ lime
To serve
- white basmati rice
- chillies to garnish
Instructions
- Heat the coconut oil in a large pan or pot over medium-high heat. Once shimmering, add the curry paste, minced garlic, grated ginger, and lemongrass paste. Cook for 2 to 3 minutes, stirring frequently, until very fragrant and slightly dried out. The mixture should be aromatic and the rawness of the paste will cook off.1 tablespoon coconut oil, 40 grams Thai green curry paste, 2 large garlic cloves, 2 teaspoons fresh ginger, 1 tablespoon lemongrass paste
- Pour in the chicken broth and light coconut milk, stirring well to fully dissolve the curry paste into the liquid.250 milliliters low-sodium chicken or vegetable broth, 400 milliliters light coconut milk
- Add the fish sauce, sugar, and kaffir lime leaves. Stir to combine, then bring to a gentle simmer.1 tablespoon fish sauce, 1 tablespoon white sugar, 6 kaffir lime leaves
- Add the sliced chicken breast and stir to coat in the sauce. Reduce the heat to medium so the curry is bubbling gently but not boiling rapidly. Cook for about 7 minutes, stirring occasionally, until the chicken is mostly cooked through.350 grams raw chicken breast
- Add the diced onion, chopped eggplant (or courgette), chopped green beans and bell pepper to the pot. Stir to combine and cook for 6 to 7 minutes, stirring occasionally, until the vegetables are just tender. The eggplant should be soft and starting to absorb the sauce.1 small onion, ½ Japanese eggplant, 100 grams green beans chopped, 1 bell pepper any color
- Add the halved snow peas. Cook for another 2 to 3 minutes, stirring occasionally, until the vegetables are crisp-tender but not overcooked. You want them to retain some texture and vibrant color.100 grams snow peas destemmed and halved
- Remove from heat and stir through the Thai basil leaves and lime juice. Taste and adjust seasoning if needed. You can add more fish sauce for saltiness or a touch more sugar for sweetness. The sauce should be slightly reduced but still fairly thin, not thick like some other curries. This is authentic Thai style. Don't continue simmering or the sauce will darken and the vegetables will overcook.16 Thai basil leaves or regular basil, Juice of ½ lime
- While the curry is cooking, prepare the rice according to package instructions. Serve the curry over the cooked rice, garnished with extra Thai basil leaves or chillies if desired.white basmati rice, chillies
Save This Recipe! 💌
We'll email this post to you, so you can come back to it later!
Notes
Fridge: Store in an airtight container for up to 4 days. The flavors will continue to develop and it often tastes even better the next day.
Freezer: Freeze for up to 3 months. I recommend freezing without the basil and lime juice, then adding those when you reheat. Store in individual portions for easy meals Top Tips for Making This Recipe:
- Don’t skip the step of cooking the curry paste in the oil for 2 to 3 minutes. This “blooms” the spices and makes a huge difference to the overall flavor
- Slice the chicken evenly so it cooks at the same rate
- Don't overcook the vegetables. They should be tender but still have some bite
- The sauce should be fairly thin, not thick. This is authentic Thai style
- Taste and adjust seasoning at the end as every curry paste brand is slightly different in salt level
Nutrition information is calculated per serving without rice. I used the following specific ingredients for the calculations:
- Chaokoh light coconut milk
- Mae Ploy Thai green curry paste
- Skinless, boneless chicken breast (93% lean)
- Low-sodium chicken broth
moneer says
the nutrition facts are wrong
Maria Lucey RD says
Hi Moneer, thank you for letting me know. Can you please expand? I use cronometer for calculating all my nutritional calculations and I strive to make sure they are as accurate as possible so I would love to hear what has brought you to this conclusion? Many thanks, Maria
Sean Huseey says
Really like this! Tastes like the green curry takeaway from Camile Thai in ireland
Maria Lucey RD says
Amazing! I'm so glad you enjoyed it!
Jess says
Changed some of the veggies and cooked chicken at end so wouldn’t overcook. Also did not eat right after cooking, I let the flavors/sauce soak into brown sauce. Husband loved it.
Maria Lucey RD says
Amazing!! Thank you so much for sharing Jess & I'm delighted to hear your husband loved it too.