What I Eat In A Day
What I Eat In A Day is a medium Thai recipe that serves 2. 460 calories per serving. Recipe by Low Carb Love on YouTube.
Prep: 8 min | Cook: 24 min | Total: 40 min
Cost: $24.52 total, $12.26 per serving
Ingredients
- 1 lb Chicken Breast (skinless, boneless, sliced in half lengthwise)
- 1/4 cup Greek Yogurt (full‑fat, plain)
- 1/2 tsp Salt
- 1/4 tsp Black Pepper (freshly ground)
- 1/4 tsp Onion Powder
- 1/4 tsp Garlic Powder
- 1/4 tsp Paprika
- 2 cloves Garlic (minced)
- 1 tbsp Avocado Oil (for searing chicken)
- 1 cup Jarred Coconut Curry Sauce (medium heat level, Thai style)
- 2 tbsp Cilantro (chopped, for garnish)
- 2 cups Cauliflower Rice (pre‑riced, frozen or fresh)
- 1/2 Red Bell Pepper (sliced thin)
- 1 small Onion (sliced)
Instructions
Prepare Ingredients
Slice the chicken breast in half lengthwise, mince the garlic, slice the onion and bell pepper, and drain the cauliflower rice with a clean kitchen towel to remove excess moisture.
Time: PT5M
Season Chicken
In a bowl, combine salt, black pepper, onion powder, garlic powder, and paprika. Sprinkle the mixture over both sides of the chicken pieces.
Time: PT2M
Coat with Yogurt
Add the Greek yogurt to the seasoned chicken and toss until each piece is lightly coated.
Time: PT1M
Sear Chicken
Heat 1 tbsp avocado oil in a large skillet over medium‑high heat. Add the chicken pieces in a single layer and let them cook undisturbed for 3‑4 minutes until a deep golden crust forms.
Time: PT4M
Temperature: Medium‑High
Finish Cooking Chicken
Flip the chicken, cover the skillet, and cook another 3‑4 minutes until the interior reaches 165°F (74°C). Remove and set aside.
Time: PT4M
Temperature: Medium‑High
Sauté Aromatics and Veggies
In the same skillet, add the minced garlic, sliced onion, and bell pepper. Sauté for about 2 minutes until the onion becomes translucent and the pepper softens.
Time: PT2M
Temperature: Medium
Add Curry Sauce
Pour the jarred coconut curry sauce into the skillet, stir, and bring to a gentle boil. Return the chicken to the pan, reduce heat, and simmer for 5 minutes so the flavors meld.
Time: PT5M
Temperature: Medium
Prepare Cauliflower Rice
Heat a separate saucepan with a drizzle of avocado oil over medium heat. Add the drained cauliflower rice, season with a pinch of salt, and sauté for 5‑7 minutes, stirring frequently, until fluffy and lightly golden.
Time: PT7M
Temperature: Medium
Plate and Garnish
Divide the cauliflower rice between two bowls, top with the curry‑coated chicken, spoon extra sauce over the top, and garnish with chopped cilantro.
Time: PT2M
Nutrition Facts
- Calories
- 460
- Protein
- 38 g
- Carbohydrates
- 9 g
- Fat
- 28 g
- Fiber
- 4 g
Dietary info: Low Carb, High Protein, Gluten-Free
Allergens: Dairy
Ingredient Substitutions
- Instead of Chicken Breast: Turkey Breast, Firm Tofu (for vegetarian)
- Instead of Greek Yogurt: Coconut Yogurt (dairy‑free)
- Instead of Salt: Sea Salt
- Instead of Garlic: Garlic Powder (less flavor)
- Instead of Avocado Oil: Olive Oil, Coconut Oil
- Instead of Jarred Coconut Curry Sauce: Homemade coconut curry paste
- Instead of Cilantro: Thai Basil
- Instead of Cauliflower Rice: Broccoli Rice
- Instead of Red Bell Pepper: Yellow Bell Pepper
- Instead of Onion: Shallot
Equipment Needed
- Large Skillet or Frying Pan
- Medium Saucepan
- Cutting Board
- Chef's Knife
- Measuring Spoons
- Spatula or Tongs
- Whisk (optional)
- Serving Bowl
Critical Steps — Do Not Skip
- Searing the chicken without moving it for 3‑4 minutes to develop a crust.
- Draining the cauliflower rice thoroughly to avoid a soggy base.
Chef Tips from the Video
- For extra depth, add a pinch of ginger powder to the spice blend.
- Finish the dish with a drizzle of lime juice for bright acidity.
- If you prefer spicier curry, stir in a teaspoon of sriracha or red pepper flakes.
Troubleshooting
Chicken turns out dry.
Make sure the yogurt coating is applied evenly and do not overcook; keep the skillet covered for the final minutes.
Cauliflower rice becomes mushy.
Drain and pat the rice dry before cooking, and sauté over medium heat without covering.
Sauce is too thick.
Add a splash of water, chicken broth, or extra coconut milk to thin to desired consistency.
Storage
Refrigerator: Store leftovers in an airtight container for up to 3 days.
Freezer: Freeze cooked chicken and sauce separately from cauliflower rice for up to 2 months.
Room temperature: Do not leave at room temperature for more than 2 hours.
Make-Ahead Tips
- Season and coat the chicken a few hours ahead; keep refrigerated.
- Prepare and dry cauliflower rice in advance; store in a zip‑top bag in the fridge.
- Jarred coconut curry sauce can be portioned into single‑serve containers for quick meals.
Frequently Asked Questions
What is the cultural significance and history of Thai coconut curry in Thai cuisine?
Thai coconut curry, known as "kaeng," has been a staple in Thailand for centuries, blending local herbs, spices, and coconut milk to create a balance of sweet, salty, sour, and spicy flavors. It reflects Thailand’s tropical ingredients and communal dining style, often served with rice or low‑carb alternatives like cauliflower rice.
What are traditional regional variations of coconut curry in Thai cuisine?
Northern Thailand favors milder, herb‑focused curries like Kaeng Hang Lei, while Southern Thai curries are hotter and use more coconut milk, lemongrass, and kaffir lime. Red, green, and yellow curries each have distinct spice blends and heat levels.
How is a traditional Thai coconut curry typically served in Thailand?
In Thailand, coconut curry is traditionally ladled over steamed jasmine rice and accompanied by fresh herbs, sliced chilies, and sometimes pickled vegetables. For low‑carb diners, cauliflower rice or shredded cabbage are common substitutes.
What occasions or celebrations is coconut curry associated with in Thai culture?
Coconut curries are common at family gatherings, festivals like Songkran, and everyday meals. Their comforting richness makes them a go‑to dish for both casual lunches and special celebrations.
What authentic ingredients are essential for a classic Thai coconut curry versus acceptable substitutes?
Authentic Thai coconut curry uses fresh coconut milk, lemongrass, galangal, kaffir lime leaves, and Thai chilies. Substitutes like canned coconut milk, dried lime zest, or regular chili flakes work in a pinch but will alter the depth of flavor.
What other Thai dishes pair well with this low‑carb chicken curry bowl?
Pair it with Thai cucumber salad, stir‑fried bok choy, or a simple papaya salad for contrast. A side of steamed broccoli with garlic also complements the rich curry.
What are the most common mistakes to avoid when making this low‑carb chicken curry bowl?
Common mistakes include overcooking the chicken, which dries it out, and not drying the cauliflower rice, leading to a mushy base. Also, overcrowding the pan prevents a proper sear and reduces flavor.
Why does this recipe use Greek yogurt to coat the chicken instead of a dry rub?
Greek yogurt adds moisture and a slight tang while helping the spices adhere, resulting in a juicier chicken with a golden crust. A dry rub alone can dry the meat during high‑heat searing.
Can I make this chicken curry bowl ahead of time and how should I store it?
Yes, you can prepare the chicken and sauce up to 2 days ahead; store them in separate airtight containers in the refrigerator. Reheat gently and add freshly sautéed cauliflower rice before serving.
What texture and appearance should I look for when the chicken is done?
The chicken should have a deep golden‑brown crust, be firm to the touch, and register 165°F (74°C) inside. The sauce should be glossy and coat the chicken evenly.
What does the YouTube channel Low Carb Love specialize in?
The YouTube channel Low Carb Love, hosted by Myra, specializes in low‑carb, high‑protein meals, snack ideas, and lifestyle tips for sustainable weight loss, focusing on clean ingredients and practical meal planning.
How does the YouTube channel Low Carb Love's approach to low‑carb cooking differ from other low‑carb channels?
Low Carb Love emphasizes whole‑food, plant‑based protein powders, simple homemade dressings, and flexible meal prep strategies, whereas many other channels rely heavily on processed low‑carb products. Myra also shares personal weight‑loss stories to motivate viewers.
Last updated: August 29, 2026
