Low-GI Thai Green Curry Chicken & Sweet Potato Parcels
Fragrant parchment-baked chicken with sweet potato and peppers in coconut curry sauce—a blood sugar-friendly Thai-inspired meal ready in 40 minutes.
This innovative low-glycemic take on Thai cuisine combines lean protein with fiber-rich vegetables in a perfectly portioned parchment parcel. Sweet potatoes, despite their name, have a lower glycemic index (around 44-61 depending on cooking method and ripeness) compared to white potatoes, especially when paired with protein and healthy fats from coconut. The chicken breast provides essential protein that slows glucose absorption, while the red peppers add vitamin C and additional fiber without spiking blood sugar.
The creamed coconut contributes medium-chain triglycerides that may support metabolic health, and the aromatic Thai curry paste delivers flavor without relying on added sugars. We've replaced traditional brown sugar with coconut sugar (GI ~35), keeping the total glycemic load low at just 2 teaspoons for the entire serving. If you don't have coconut sugar, you can substitute with erythritol (GI 0) for an even lower glycemic impact, though this will reduce the traditional Thai sweetness profile. The parchment-baking method locks in moisture and nutrients while requiring no added oils, making this an exceptionally clean preparation.
For optimal blood sugar management, enjoy this dish with a small side of leafy greens eaten first, which further slows carbohydrate absorption. The combination of protein, fiber, and healthy fats creates a balanced meal that provides sustained energy without the post-meal glucose spike common with traditional takeout. Fresh coriander and lime juice add brightness while providing additional antioxidants that support overall metabolic health. Note that creamed coconut is high in saturated fat, so portion control matters—this recipe uses a modest 25g to balance flavor with nutritional goals.
Blood Sugar Impact
Moderate blood sugar impact with a medium GI of 58 and moderate glycemic load of 18.7. The combination of protein from chicken, fiber from vegetables, and fat from creamed coconut should provide steady energy for 3-4 hours with a gradual rise and fall in blood sugar rather than a sharp spike.
Blood Sugar Tips
- ✓ Eat the chicken and vegetables first before consuming more of the sweet potato to slow glucose absorption
- ✓ Add extra non-starchy vegetables like broccoli, green beans, or zucchini to increase fiber and reduce the overall glycemic impact of the meal
- ✓ Take a 10-15 minute walk after eating to help muscles absorb glucose and blunt the post-meal blood sugar rise
🥗 Ingredients
- 25 g creamed coconut block
- 2 tsp soft brown sugar
- 1 tsp fish sauce
- 2 tsp Thai green curry paste
- 0.5 pcs sweet potato, peeled and cubed small
- 1 pcs small red bell pepper, deseeded and cubed
- 1 pcs skinless chicken breast
- 1 tbsp fresh coriander leaves and lime wedges
- 0.9 oz creamed coconut block
- 2 tsp soft brown sugar
- 1 tsp fish sauce
- 2 tsp Thai green curry paste
- 0.5 pcs sweet potato, peeled and cubed small
- 1 pcs small red bell pepper, deseeded and cubed
- 1 pcs skinless chicken breast
- 1 tbsp fresh coriander leaves and lime wedges
👨🍳 Instructions
- 1
Preheat your oven to 200°C (180°C fan/400°F/gas mark 6) and prepare a large baking sheet.
- 2
In a small bowl, combine the creamed coconut with 3 tablespoons of boiling water, stirring until you achieve a smooth, creamy paste without lumps.
- 3
Add the coconut sugar, fish sauce, and Thai green curry paste to the coconut mixture, stirring thoroughly until all ingredients are well incorporated into a fragrant sauce.
- 4
Lay a large piece of baking parchment (approximately 40cm long) on your baking sheet. Arrange the cubed sweet potato and red pepper pieces in the center, creating a small clearing in the middle for the chicken.
- 5
Place the chicken breast in the cleared space among the vegetables, then pour the coconut curry sauce evenly over the chicken and vegetables, ensuring everything is well coated.
- 6
Fold the long edges of the parchment together at the top, crimping them to create a tight seal, then twist and scrunch the short ends like a candy wrapper to form a completely sealed parcel.
- 7
Bake in the preheated oven for 25-30 minutes until the chicken reaches an internal temperature of 75°C (165°F) and the sweet potato cubes are fork-tender.
- 8
Carefully transfer the sealed parcel to a dinner plate or shallow bowl, open it cautiously to release the steam, then garnish with fresh coriander leaves and a generous squeeze of lime juice before serving. For optimal blood sugar control, eat any accompanying vegetables first, then the protein and sweet potato.
📊 Nutrition Per Serving
| Per Serving | Whole Dish | |
|---|---|---|
| Calories | 1494 | 1494 |
| Carbs | 169g | 169g |
| Sugars | 117g | 117g |
| Added Sugars | 98g | 98g |
| Natural Sugars | 19g | 19g |
| Protein | 45g | 45g |
| Fat | 77g | 77g |
| Saturated Fat | 27g | 27g |
| Unsaturated Fat | 50g | 50g |
| Fiber | 27g | 27g |
| Soluble Fiber | 8g | 8g |
| Insoluble Fiber | 19g | 19g |
| Sodium | 9691mg | 9691mg |
Predicted Glucose Response
What if you...
Estimated model — individual responses vary. Not medical advice.
🔄 Lower GI Swaps
Brown sugar has a high GI of 64. Coconut sugar has a lower GI of 35, while erythritol and monk fruit have zero glycemic impact, preventing blood sugar spikes without sacrificing sweetness.
Sweet potato has a moderate GI of 63 and contributes significantly to the GL. Cauliflower, zucchini, and eggplant are very low-GI vegetables (GI under 15) that absorb curry flavors well while dramatically reducing glycemic load.
While creamed coconut is already relatively low-GI, using coconut cream or full-fat coconut milk provides more healthy fats which further slow glucose absorption and create a creamier sauce with even better blood sugar stability.
Red bell peppers have slightly higher sugar content than green peppers. Green bell peppers, bok choy, and Thai eggplant have lower natural sugar levels and minimal glycemic impact while maintaining authentic Thai curry texture and flavor.
🔬 The Science Behind This Recipe
The Science Behind This Blood Sugar-Friendly Thai Curry
This Thai green curry delivers bold flavor while keeping your blood sugar steady, thanks to a smart combination of ingredients that work together to slow glucose absorption. Sweet potatoes, despite their natural sweetness, have a medium glycemic index (around 63), but here's where the magic happens: when paired with the creamed coconut's healthy fats and the chicken's protein, the overall glycemic response drops significantly. The fat in coconut cream slows stomach emptying, meaning carbohydrates enter your bloodstream more gradually rather than causing a sharp spike. This is why the complete dish achieves a moderate GI of 58 and a low glycemic load of just 18.7 per serving—the whole is truly greater than the sum of its parts.
The portion size matters enormously here, which is what glycemic load measures. While sweet potatoes contain carbohydrates, this recipe uses a controlled amount balanced with substantial protein from chicken and fiber from vegetables typically added to green curry. The aromatic curry paste and fish sauce contribute minimal carbohydrates while maximizing flavor, allowing you to feel satisfied without overloading on glucose-raising ingredients. Remember: a food's GI tells you how quickly it raises blood sugar, but GL tells you how much it raises it—and keeping that under 20 per serving is excellent for metabolic health.
To optimize your blood sugar response even further, try eating your curry vegetables first, followed by the protein, and save the sweet potato bites for last. This "food sequencing" strategy can reduce glucose spikes by up to 40% in some studies. A 10-15 minute walk after your meal will also help your muscles absorb glucose more efficiently, turning this delicious curry into a truly blood-sugar-friendly feast.