🥘 A Cosy Curry Night for One
There’s something deeply comforting about a bowl of curry — the warmth, the spices, the creamy sauce that seems to hug each bite. This Chicken & Cauliflower Curry is my go-to for those nights when I want a meal that’s both wholesome and satisfying, but without needing to cook for a small army.
Made with lean chicken breast, fibre-packed cauliflower, and anti-inflammatory spices like turmeric and cumin, it’s a lighter take on a curry classic. Plus, it’s all done in one pan — so less washing up (and more Netflix).
This one’s a perfect fit for the Plan4One philosophy: simple, healthy, solo-sized meals that feel good inside and out.
💪 Why You’ll Love This Chicken & Cauliflower Curry
- Single-serve simplicity: No leftovers to clutter the fridge.
- High in protein: Keeps you full and helps maintain muscle mass.
- Gut-friendly: Spices like ginger and turmeric promote digestion.
- Low-carb option: Great for anyone keeping an eye on their carb intake.
- Quick cleanup: One pan. One happy cook.
🧄 Key Nutrients & Health Benefits
- Chicken breast – Lean protein to support metabolism and muscle repair.
- Cauliflower – Packed with vitamin C, fibre, and antioxidants.
- Turmeric – Anti-inflammatory and great for joint health.
- Greek yoghurt (optional) – Adds probiotics and creamy texture.
- Coconut milk – Healthy fats for long-lasting energy and brain support.
Per serve (approximate):
✅ Calories: 420
✅ Protein: 38g
✅ Carbs: 15g
✅ Fats: 20g
✅ Fibre: 6g
🧂 Ingredients (Serves 1)
- 1 small chicken breast (about 150g), diced
- 1 cup cauliflower florets
- ½ small brown onion, diced
- 1 garlic clove, minced
- 1 tsp fresh ginger, grated
- ½ tsp ground turmeric
- ½ tsp ground cumin
- ½ tsp garam masala
- ¼ tsp chilli flakes (optional)
- ½ cup light coconut milk
- ¼ cup chicken stock (or water)
- 1 tsp olive oil or coconut oil
- 1 tbsp Greek yoghurt (optional, to serve)
- Fresh coriander, to garnish
- Salt and pepper, to taste
👩🍳 Step-by-Step Instructions
Step 1 – Sauté the aromatics
Heat oil in a medium non-stick pan over medium heat. Add the onion, garlic, and ginger. Cook for 2–3 minutes until fragrant and softened.
Step 2 – Add the chicken
Toss in the diced chicken breast and season with a little salt and pepper. Stir-fry for 3–4 minutes until the chicken begins to brown.
Step 3 – Spice it up
Add turmeric, cumin, garam masala, and chilli flakes. Stir to coat everything evenly — your kitchen should smell amazing by now!
Step 4 – Add cauliflower & simmer
Add the cauliflower florets, coconut milk, and stock. Stir, bring to a gentle simmer, then cover and cook for about 8–10 minutes until the cauliflower is tender and the sauce has slightly thickened.
Step 5 – Taste & finish
Adjust seasoning to taste. If you like a richer texture, stir through a tablespoon of Greek yoghurt before serving.
Step 6 – Serve it up
Spoon into a bowl and top with fresh coriander. Optional: add a few spoonfuls of cooked brown rice or quinoa if you’d like extra carbs.
🧠 Smart Swaps & Add-Ons
- Swap chicken for tofu to make it vegetarian.
- Add spinach or peas for extra greens and nutrients.
- Use curry powder instead of individual spices if you’re short on time.
- Sub coconut milk for evaporated milk for a lighter version.
🥡 Storage & Reheat Tips
If you accidentally made more (happens to the best of us):
- Store leftovers in an airtight container in the fridge for up to 2 days.
- Reheat gently on the stovetop or in the microwave, adding a splash of water or stock to loosen the sauce.
💬 Plan4One Tip
Make double spice mix next time and store it in a jar — future you will thank you when you’re craving curry in a hurry.
And if you’re a meal-prepper, cook an extra portion of the chicken and use it for a next-day salad or wrap. Two meals, one effort — that’s solo cooking done smart.
🌟 Final Thoughts
This Chicken & Cauliflower Curry proves that eating well for one doesn’t have to mean plain food or hours in the kitchen. It’s creamy, spicy, nourishing, and tastes like a proper home-cooked meal — even if it only took you 20 minutes.
If you’re after more solo dinner inspiration, check out other Plan4One favourites like:
- Beef & Veggie Stir-Fry with Tamari
- Grilled Halloumi & Chickpea Salad
- Turkey Lettuce Wraps with Hummus
Just look up the Low GI Recipes.
If this curry brightened your evening, why not share it with a mate who’s also cooking for one?
Or better yet — subscribe to Plan4One for weekly solo-friendly recipes, healthy hacks, and easy meal ideas straight to your inbox.
Because cooking for one doesn’t mean eating boring — it means eating smart. 💛
