This slow cooker Thai yellow curry delivers 32 grams of plant-based protein per serving from a combination of tempeh and shelled edamame, two of the most protein-dense soy foods available. Butternut squash breaks down over four hours of gentle heat, thickening the curry naturally while contributing beta-carotene and nearly half your daily vitamin A. Light coconut milk provides body without the heaviness of a full-fat version, and Thai yellow curry paste brings turmeric, coriander, and cumin — anti-inflammatory spices that complement the dish's warming character. Each bowl comes in under 400 calories, nutrient-dense enough to stand as a complete dinner without any grain on the side.

Yellow curry sits at the mildest end of the Thai curry spectrum, built on earthy turmeric and warm cinnamon rather than searing chili heat. That gentleness lets the nutty, slightly fermented depth of the tempeh come through alongside the sweet, caramelized edges of the slow-cooked squash. A squeeze of fresh lime at the end brightens everything, cutting through the coconut richness with a clean, sharp finish that makes the whole bowl feel lighter than it is.

The slow cooker format makes this recipe especially practical for anyone who finds meal preparation tiring on a reduced calorie intake. You spend about fifteen minutes loading the pot, then walk away for four hours while the curry develops complex flavor that would normally require active stove management. The smaller portions typical of GLP-1 dining work beautifully here because the curry is concentrated and satisfying rather than watery or thin.

Why This Works on GLP-1

At 32 grams of protein per serving, this curry helps protect lean muscle mass during the weight loss that GLP-1 medications like Mounjaro and Ozempic are designed to support. Muscle preservation becomes increasingly important the longer you take these medications, because rapid weight loss without adequate protein can reduce your resting metabolic rate. The tempeh contributes roughly 23 grams of complete protein — meaning it contains all essential amino acids — while the edamame adds another 7 grams. Together they comfortably exceed the 25-gram threshold that research suggests triggers meaningful muscle protein synthesis in a single meal.

Six grams of fiber per serving comes primarily from the edamame and butternut squash, both of which provide soluble fiber that moves gently through a digestive system already slowed by GLP-1 medication. Unlike raw cruciferous vegetables or very high-fiber grains that can cause uncomfortable bloating on semaglutide or tirzepatide, the long cooking time softens these fiber sources considerably. The result is digestive support without the gas and distension that many GLP-1 users report with raw plant foods.

Turmeric, the defining spice in yellow curry paste, contains curcumin, which has documented anti-inflammatory properties that may ease the mild gastrointestinal discomfort some people experience when adjusting to GLP-1 doses. The 19 grams of fat per serving come entirely from whole food sources: tempeh, edamame, and a measured amount of light coconut milk. This avoids the heavy, greasy quality that makes high-fat meals uncomfortable for GLP-1 users while still providing enough fat for satiety and absorption of fat-soluble vitamins from the squash.

Ingredients (serves )

For the curry:

  • 16 oz (454g) tempeh (2 standard packages), cut into 3/4-inch cubes
  • 1 1/2 cups (225g) frozen shelled edamame
  • 3 cups (420g) butternut squash, peeled and cut into 1-inch cubes
  • 1 red bell pepper, seeded and cut into thin strips
  • 2 tablespoons Thai yellow curry paste
  • 3/4 cup (180ml) light coconut milk
  • 1 cup (240ml) low-sodium vegetable broth
  • 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)
  • 1 tablespoon fresh ginger, finely grated
  • 3 cloves garlic, minced
  • 1 teaspoon coconut sugar or light brown sugar
  • 1 tablespoon fresh lime juice

For serving:

  • Fresh Thai basil leaves (or regular basil)
  • Lime wedges
  • Thinly sliced scallion greens (optional)

Instructions

Build the curry base:

  1. Whisk the yellow curry paste into the light coconut milk in a small bowl until smooth. This step prevents the paste from clumping in the slow cooker and ensures the spices distribute evenly through the liquid rather than concentrating in one spot.

  2. Pour the coconut milk mixture into the slow cooker. Add the vegetable broth, soy sauce, grated ginger, minced garlic, and coconut sugar. Stir everything together until the sugar dissolves.

Load the slow cooker:

  1. Add the butternut squash cubes to the pot, pressing them into the liquid so they sit submerged and absorb the most flavor during the long cook. The squash will partially break down and thicken the curry sauce naturally — this is intentional.

  2. Nestle the tempeh cubes on top of and around the squash. The tempeh sits higher in the pot where it stays intact rather than crumbling, while the squash below softens into the broth.

  3. Cover and cook on LOW for 3 hours and 30 minutes, or on HIGH for 2 hours. Do not stir during this time. The squash should be nearly fork-tender and the liquid will have reduced and thickened slightly.

Add the quick-cooking ingredients:

  1. Scatter the frozen edamame and red bell pepper strips over the top. Gently fold them into the curry without breaking up the squash. Cover and cook for an additional 30 minutes on LOW or 15 minutes on HIGH — just enough time for the edamame to heat through and the pepper to soften while keeping its color and a slight bite.

  2. Remove the lid and stir in the fresh lime juice. Taste the broth and adjust with additional soy sauce if you want more savory depth, or another pinch of sugar if the squash was not particularly sweet.

Serve:

  1. Ladle the curry into bowls, making sure each serving gets a generous mix of tempeh, squash, and edamame. Tear fresh Thai basil leaves over each bowl, add a lime wedge to the side, and scatter scallion greens if using. The basil wilts quickly and is best added right at the table.

Nutrition per Serving

Nutrient Amount (approx.)
Calories ~395 kcal
Protein ~32g
Fat ~19g
Carbohydrates ~28g
Fiber ~6g

Calculated using USDA data for tempeh, frozen shelled edamame, raw butternut squash, canned light coconut milk, and standard Thai yellow curry paste. Actual values may vary depending on tempeh brand and squash size.

Practical Notes

Tempeh texture improves with freezing. If you find tempeh's texture too dense or slightly bitter, freeze the unopened packages overnight and thaw before cubing. Freezing creates tiny ice crystals in the soy matrix that open up the structure as they melt, leaving a more porous texture that absorbs the curry sauce better. Many Southeast Asian cooks use a similar technique with tofu for the same reason.

Store leftovers in portioned containers for the week. The curry keeps well in the refrigerator for up to four days and actually improves overnight as the flavors continue to meld. Reheat gently in a small saucepan over medium-low heat, adding a splash of vegetable broth per portion if the sauce has thickened too much. The tempeh and squash hold their texture through reheating without turning mushy.

Start with a smaller bowl if you are early in your GLP-1 journey. Divide the recipe into five or six portions instead of four during the first weeks of a new dose, when nausea and reduced appetite are strongest. The protein count drops to roughly 21–26 grams per portion at that split, which is still meaningful. You can always have a second small serving an hour later if your appetite allows it.

Swap tempeh for extra-firm tofu if you prefer a milder taste. Use 20 ounces of extra-firm tofu, pressed for at least 30 minutes and cubed. The protein per serving drops to about 24 grams but the lighter, more neutral flavor may suit people who have not warmed to tempeh's earthy, fermented character. Cut the tofu slightly larger since it is more delicate in the slow cooker.

Red or green curry paste works if yellow is hard to find. Yellow curry paste can be less common in smaller grocery stores. Red curry paste is the most widely available substitute — use the same amount but expect a noticeably spicier result. If heat sensitivity is a concern on your medication, start with 1 tablespoon of red paste and taste the broth after the first hour before adding more.

Frequently Asked Questions

Can I eat this curry if I am experiencing GLP-1 nausea?
Warm, brothy foods tend to be better tolerated during nausea episodes than cold or dry foods, so the curry's liquid base works in your favor. However, the coconut milk and tempeh do add richness that might feel heavy on a particularly bad day. If nausea is active, try sipping just the broth portion with a few edamame first and wait 15 to 20 minutes before eating the denser tempeh and squash pieces. Many GLP-1 users find that eating slowly over 20 to 30 minutes reduces nausea significantly compared to eating a full bowl at normal speed.
Is there a soy-free version of this recipe?
Both tempeh and edamame are soy-based, and soy sauce adds additional soy, so this recipe relies heavily on soy for its protein content. For a soy-free adaptation, replace the tempeh with two 15-ounce cans of drained chickpeas, skip the edamame, and use coconut aminos instead of soy sauce. The protein per serving drops to about 16 grams, so consider serving it over quinoa or adding hemp seeds to bring the protein closer to 25 grams. The texture and flavor change significantly, but the curry base remains delicious.
How should I store and reheat this for meal prep?
Let the curry cool to room temperature, then divide into individual airtight containers. Refrigerate for up to four days or freeze for up to three months. Thaw frozen portions overnight in the refrigerator before reheating. The stovetop gives the best results — warm over medium-low heat, stirring occasionally and adding two to three tablespoons of vegetable broth per portion to restore the sauce consistency. Microwave reheating works but tends to dry out the edges of the tempeh, so cover the container and heat in 90-second intervals with a brief stir between each.
What if I can only manage very small portions right now?
Divide the batch into six smaller portions of roughly 265 calories and 21 grams of protein each. This is common in the early weeks of Wegovy or Zepbound when your appetite may be dramatically reduced. Eat slowly and stop when you feel satisfied, even if the bowl is not empty. The leftover portion reheats well the next day. As your body adjusts to the medication over four to eight weeks, you can gradually increase portion size back toward the standard four-serving split.
Can I use a different type of squash instead of butternut?
Sweet potato works as the closest substitute with a similar sweetness and texture when slow-cooked, though it breaks down faster and creates a thicker, more stew-like consistency. Kabocha squash is another excellent option that holds its shape better than butternut during the long cook and adds a slightly chestnut-like flavor that pairs well with the curry. Avoid watery varieties like zucchini or yellow summer squash, which will dissolve completely after four hours and dilute the curry significantly. Whichever squash you choose, cut the pieces slightly larger than one inch to account for the extended cooking time.

This article provides general food and nutrition guidance only. It does not constitute medical advice. Always consult your healthcare provider regarding your GLP-1 medication and individual nutritional needs.