Lamb Rogan Josh

Forget the takeaway and enjoy this slimming-friendly Lamb Rogan Josh, perfect when counting calories or following plans like Weight Watchers!

This Lamb Rogan Josh has to be one of our favourite slimming curry recipes of all time. It makes the perfect Fakeaway dinner.

Lamb Rogan Josh | Slimming & Weight Watchers Friendly

For the full list of ingredients and comprehensive instructions, please see the recipe card at the end of this post. Before you scroll, there’s important stuff in the blurb 👍

We love a Fakeaway, and we’ve got a load of delicious recipes ready for you to try out!

Lamb Rogan Josh | Slimming & Weight Watchers Friendly

How many Calories are in this Lamb Rogan Josh?

There are 371 calories in each portion of our slimming friendly Lamb Rogan Josh. This means it falls into our Everyday Light recipe category.

This recipe is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.

As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.

What diets is this Lamb Rogan Josh suitable for?

This recipe is suitable if you’re gluten free as long as you swap out the following ingredients for gluten free versions; 

  • Stock cubes

Please make sure to double, and triple check all of your ingredients if you’re cooking for people with allergies.

How Weight Watchers friendly is this Lamb Rogan Josh?

At just 6 Points a serving, our recipe for Lamb Rogan Josh is a winner for people following Weight Watchers.

In an Indian restaurant you would have to count a whopping 32 Points for Lamb Rogan Josh, so it’s definitely worth making your own!

How to make this Lamb Rogan Josh

There are two parts to making this curry; the curry paste, and the curry itself. It’s really not complicated though! Here’s a summary;

  • Make the paste

Lamb Rogan Josh | Slimming & Weight Watchers Friendly

  • Marinade the lamb in some of the paste and yoghurt

Lamb Rogan Josh | Slimming & Weight Watchers Friendly

  • Fry some of the curry paste with some Low calorie cooking spray. Add all the other ingredients and simmer

Lamb Rogan Josh | Slimming & Weight Watchers Friendly

  • Remove from the heat and stir in some yoghurt. Top with some fresh coriander

Lamb Rogan Josh | Slimming & Weight Watchers Friendly

  • Serve with your choice of accompaniment from the list below

What should you should serve with Lamb Rogan Josh?

Any of the following go really well with Lamb Rogan Josh. It’s the perfect curry for an Indian Fakeaway feast!

Whatever accompaniment you choose, don’t forget to account for the extra calories and/or other nutritional values. 

Do you need any special ingredients to make Lamb Rogan Josh?

This post contains affiliate links. Find out what this means.

All you need is a pan, the ingredients below and a food processor to make the paste. Don’t have a food processor? You could also use a blender, or stick blender even.

We used this Kenwood food processor, as it’s pretty damn cheap and it gets the job done incredibly well!

This Lamb Rogan Josh Curry is pretty special in the way that you make up the curry paste, then you can use it when ever you like.

Most curry pastes are laden with oil, which is partly there to preserve the paste and extend shelf life. You’ll need to store this in a sterilised jar in the fridge once you’ve made it up and it’ll keep a few days. Alternatively, freeze it in an ice cube tray and pop out the paste to use whenever you need to!

If you like your curries mild, then leave out the chilli and just add some chilli powder right at the end according to your taste.

You could also leave it out all together!

Lamb Rogan Josh | Slimming & Weight Watchers Friendly

Can you cook Lamb Rogan Josh another way?

This curry can only be cooked using the method below. It isn’t suitable for slow cooking as the yoghurt will cause the curry to split in the slow cooker.

How do you know when Lamb Rogan Josh is cooked?

You should cook this dish until the lamb is tender and cooked through, and the sauce is bubbling and rich.

This should take approx 40 minutes on the hob.

Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe. 

How long can you keep Lamb Rogan Josh in the fridge?

Once you’ve served it, ideally you should eat this dish within 4 hours.

If you allow any left overs to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Lamb Rogan Josh in the fridge for approximately 3 days or so.

The curry paste will last a few days in the fridge, but make sure to sterilise your jar first.

You can also freeze it in an ice cube tray, and just take them out of the freezer when ever you like.

Lamb Rogan Josh | Slimming & Weight Watchers Friendly

Can I freeze Lamb Rogan Josh?

Yes you can! This recipe can be frozen, but please remember to do the following;

  • Freeze it as soon as it is cold enough.
  • Use a container or bag that is suitable for freezing.

Don’t forget to add a label with what it is, and on what date you put it in the freezer!

How do I reheat Lamb Rogan Josh?

From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.

From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.

Some of you love this Lamb Rogan Josh recipe!

Lamb Rogan Josh | Slimming & Weight Watchers Friendly
One of our Instagram followers @denise81_mummy made this dish and loved it!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on Instagram, Facebook, & Twitter!

Fallen off the wagon and need some motivation, or want to help others on their journey?

Our Facebook group is growing by the day. If you haven’t joined yet head over there and take a look. You wouldn’t want to miss out on the fun would you?

Lamb Rogan Josh | Slimming & Weight Watchers Friendly

You might just find the inspiration you need from our awesome members. If you’ve joined already why not invite any friends that may find it helpful?

Pre-Order Our Second Cookbook Now! 

We are SO excited to announce that our second cookbook, Pinch of Nom: Everyday Light is being released on 12 December 2019 and is available for pre-order now!!!

As the name suggests, this book is entirely focused on meals you can make every day that all come in at 400 calories or less…INCLUDING accompaniments!

There will be 100 NEW & EXCLUSIVE recipes for you to enjoy that are easy, delicious and make slimming hassle-free.

As ever, all the recipes have been tried and tested by our lovely army of recipe testers to ensure that they are amazing. Check out our cookbook page for more information!

Looking for Slimming World Syns?

We agreed with Slimming World to remove their trademarked terms from our website. FIND OUT WHY HERE A-note-about-slimming-world-pinch-of-nom

Order Our 6 Month Food Planner Now!


We are super excited to have released a 6 month food planner that works perfectly alongside our recipe book.

Our 6 month planner features 26 recipes – which are not available anywhere else. We have all the details on our Planner page.

Order Our Cookbook Now!

We’ve been squirrelling away doing squirelly things behind the scenes and can finally announce that our very first cookbook is available NOW!!

Pinch Of Nom Cookbook - preorder

The book features 100 recipes – around 80 of them BRAND NEW and not available anywhere else. Full colour photographs, hardback, a quality book that will stand up to frequent use!

Each recipe has been taste tested by twenty members of the Pinch of Nom community to ensure that they are amazing. Check out our cookbook page for more information!

Lamb Rogan Josh | Slimming & Weight Watchers Friendly

Votes: 28
Rating: 4.39
Rate this recipe!


Prep Time

Cooking Time

portion 20 minutes 40 minutes




371kcal 6

Smart Points (Flex/Freestyle)

Coming Soon

Per portion Per portion Per portion
Suitable For Freezing icon
Looking for Slimming World Syns?

We agreed with Slimming World to remove their trademarked terms from our website


Please don't take a screenshot. These recipes are updated often!
if you get a blank screen when printing, please open the website in a browser & not the facebook app.

To Make The Paste
  1. Spay a frying pan with low calorie cooking spray, and fry the onion, ginger and chilli until brown.
  2. Place the fried onions, garlic and chilli into a food processor along with all of the Curry Paste ingredients
  3. Blitz until smooth.
  4. Place the Rogan Josh Curry paste in a sterilised jar. The mix will last a few days. You can also freeze it into ice cube trays.
To Make The Curry
  1. Place the lamb into a non reactive bowl along with 2 tbsp of the curry paste. Add 2 tbsp of fat free yogurt (natural or greek) and some salt and pepper.
  2. Mix well, then cover with cling film and place in the fridge for at least an hour.
  3. Spray a large frying pan/wok with low calorie cooking spray.
  4. Fry off 4 tbsp of the Rogan Josh Curry Paste for a few minutes until it begins to stick to the bottom of the pan
  5. Add the tinned tomatoes, and stock cube (just crumble it in). Fry until the mixture starts to boil
  6. Add the marinated lamb, vegetables and the water to the pan. Bring to a boil, then place a lid on the pan and simmer for 30 minutes.
  7. Remove from the heat, and add 2 tbsp of fat free yogurt, and a small bunch of roughly chopped coriander - stir well. Then serve!

If you make this recipe, snap a pic and hashtag it #pinchofnom — We love to see your creations on InstagramFacebook, & Twitter!


We use a fan assisted oven for all of our recipes. Need help converting the temperature for your oven? 

Click here for our oven temperature conversion guide.

This recipe can be frozen, but please remember to do the following;

- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
- Defrost thoroughly before reheating (you can use the defrost setting on your microwave.)
- Make sure it is piping hot all the way through before serving.


Although attempts to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Under no circumstances will be responsible for any loss or damage resulting for your reliance on nutritional information.

We kindly ask that you share this recipe via the share buttons and not via screenshots. 

If you use or re-create our recipes we kindly ask:

  • That you credit us by not only screenshot but linking to our original recipe post
  • You don't reproduce the recipe in full
  1. I’m finding it difficult to find red pepper in a jar in brine. Most seem to be in oil. The only one I can find has the following ingredients: Roasted Red Peppers, Water, Red Wine Vinegar, Sea Salt, Grade Must. Does that sound right? It’s not cheap. Can I just use a fresh pepper and cook it with the onions?

  2. Just made up the paste and wanted to share that ramekins are the perfect size pot to hold 2 tbls of the paste and fit nicely in the freezer – looking forward to the curry later. First timer trying this recipe

  3. Hi I made this last night and it was delicious (Lamb rogan josh ) however I had to alter the cooking times a bit because my husband doesn’t like vegetables too hard and the butternut squash was still like rock after 30 minutes ! Perhaps next time I could par boil them before adding or did I miss something out of the recipe ?!

    1. Hi Carole,

      It might’ve been that your veg weren’t diced small enough so needed a bit longer to cook. You could always precook them and add them in at the end!

      Hope that helps!


  4. Made this with chicken tonight, it was delicious!! I didn’t have any peppers in brine so I steamed a red pepper as I only had one but it was still lovely.

Leave a Reply

Your email address will not be published.

Slimming World Recipes
A blog started by 2 chefs on their Slimming journey, evolving into an epic adventure shared by many!