Dr. Rachel’s Favorite Low-FODMAP Chicken Tikka Masala Recipe; Gluten-free
November 14, 2019Printer Friendly Version
Have you been missing your favorite Indian foods while on the low-FODMAP diet? You don’t have to!
Here is a wonderful low-FODMAP Chicken Tikka Masala recipe. Its a family favorite that you will make again and again. While simple to prepare, this low-FODMAP recipe results in tender and flavorful chicken morsels that will remind you of your favorite Indian restaurant (but without the onion and garlic!).
It is a little spicy, a lot creamy, and beautifully aromatic. I think it tastes exactly like the Chicken Tikka Masala I used to get every Friday when I was in my fellowship training.
Try it with low-FODMAP rice, noodles, or with my low-FODMAP Rice Quinoa Medley.
You may also love:
- low-FODMAP Chicken Curry with Potatoes
- low-FODMAP “No” Butter Shrimp
- low-FODMAP Pad Thai Perfection
- low-FODMAP Shrimp Noodle Pho
- low-FODMAP Asian Lettuce Wraps
Or check out over 450 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Dr. Rachel’s Favorite Low-FODMAP Chicken Tikka Masala Recipe; Gluten-free
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients
Prep + Cook Time: 45 minutes
Total time: 45 minutes
For the low-FODMAP Chicken Tikka:
- 2 pounds boneless, skinless chicken thighs (this recipe works better with thighs than chicken breasts)
- 1/4 cup plain whole milk lactose-free yogurt (Greek-style or regular)
- 1 tablespoon garlic infused olive oil (for tips on shopping for these oils, check my low-FODMAP recipe swap blog)
- 2 tablespoons canola or olive oil
- 2 teaspoons fresh lime or lemon juice
For the low-FODMAP Masala sauce:
- 1 tablespoon ground coriander
- 1 & 1/2 teaspoons ground cumin
- 1/2 teaspoon ground cardamom
- 1/2 teaspoon ground nutmeg
- 1 & 1/2 teaspoons paprika
- 1/2 teaspoon cayenne
- 1 tablespoon grated peeled fresh ginger
- 4 tablespoons (1/2 stick) unsalted butter
- 1 & 1/2 cups canned tomato purée (ensure no high-FODMAP additives)
- ¾ cup water
- 1/2 cup canned coconut cream
- Note: This is NOT the same as ‘Cream of Coconut”. Canned coconut cream is unsweetened, and can be purchased as the cream, or if you buy full fat coconut milk and chill it, you can skim the creamy layer from the top of the can and use that in recipes. See my low-FODMAP Coconut Whipped Cream Recipe for details!
- 1 & 1/4 teaspoons kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1/2 cup chopped fresh cilantro plus additional sprigs for garnish
Marinate the low-FODMAP Chicken Tikka:
- Chop the chicken thighs into bite sized pieces
- In a medium bowl, whisk together the yogurt, 1 tablespoon garlic infused oil, lime (or lemon) juice
- Add the chicken, and rub the marinade over the meat
- Set the chicken aside while you make the sauce
Prepare the low-FODMAP masala sauce:
- In a small bowl, whisk together the coriander, cumin, cardamom, nutmeg, paprika, cayenne, and grated ginger
- In a heavy, wide 4-quart pot or sauté pan over moderately high heat, melt the butter
- Reduce the heat to low then stir in the spice and ginger mixture
- Add the tomato purée, water, coconut cream, and salt, and bring the sauce to a boil
- Reduce the heat to gently simmer the sauce, uncovered, until thickened slightly, about 10 minutes
While sauce is simmering, cook chicken:
- Heat a heavy 11- to 12-inch griddle or skillet over moderately high heat until very hot and add 1 tablespoon of canola oil
- Working in batches, cook the chicken pieces, turning them a few times and lowering the heat if the chicken chars too quickly, until just cooked through and browned well on both sides
- Transfer the chicken as cooked to a cutting board
- When all the chicken is cooked, add the chicken to the simmering sauce and continue to gently simmer it, stirring occasionally, for 5 minutes
- Remove the pan from the heat, stir in the black pepper and chopped cilantro, and season with salt
- Transfer the chicken to a serving dish and garnish with additional cilantro sprigs
- Serve with low-FODMAP Rice Quinoa or other low-FODMAP rice or low-FODMAP Foccacia
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This is my favorite chicken meal by far! Such an easy and delicious recipe. Thank you for creating a low-FODMAP version so I can eat this again.
Thank you for your feedback! This is one of our favorites too 🙂
Most tomato puree in the UK is double concentrated. Should I use less of this compared to the 1.5 cups you suggest in the recipe?
Thanks for the question!
Unfortunately we aren’t really sure how to answer that, as we have no expertise with that product. We also couldn’t confirm the amount of FODMAPs are the same either. You may need to dilute the puree with water to achieve the same results. We are sorry we can’t be more help. Good luck!
I think if you live in the UK you could make this using passata which is common in supermarkets here. It’s puréed tomatoes and usually no additives except salt in some brands. I saw someone asked.
Have been craving curry since I was diagnosed with IBS two and a half years ago. Thank you thank you thank you for sharing this recipe so I could finally satisfy my craving!
Wonderful to hear! We love this recipe. You may also want to try our low-FODMAP Chicken Curry with Potatoes (super delicious as well). Good luck 🙂
This has quickly become my favorite chicken recipe to prepare! Its easy to make for an evening meal, but also stores great to use for my weekly meal prep.
How awesome to hear from you! Amazing feedback. You made our day 🙂
Love this recipe but I’m wondering if this would be slow cooker friendly and if so, would you recommend timings? I’m guessing 7-8 hours on low should do the trick? Thank you for all the recipes you share – it’s really made this transition easier for my family and I! Much love.
Great to hear from you! Thanks for the sweet comments 🙂
We haven’t tried this in the slow-cooker, but that would be awesome to modify. We found this recipe which is similar, and suggest slow-cooking for 4 hours on high and 8 hours on low. It also uses a separate step to simmer the herbs with the tomato sauce ingredients, prior to putting these in the slow cooker with the chicken, then adding the coconut cream at the end. I think it would be a good idea to adhere to those tips for maximum flavor. Good luck, and let us know if you try it!!
I cannot find any whole milk lactose-free yogurt. Would I be able to use almond milk yogurt instead?
Thanks for the question! Unfortunately, FODMAP levels have not been tested in almond milk yogurt. If you have tried it and tolerate it, then feel free. However, if you are in the elimination phase we suggest another type of lactose-free yogurt (not full fat), or try coconut yogurt (low FODMAP in servings of 125g), goat’s milk yogurt (low FODMAP in serves of 1/5 cup or 33 g), or Greek yogurt (low FODMAP in serves of 23 g).
Good luck with those options 🙂
Hope you love the recipe!!
If you’re in Australia, Jalna do a lactose free, pot set plain yoghurt.
I absolutely love Indian cuisine but haven’t been able to eat it since following the FODMAP diet. when I found this recipe I was delighted to be able to taste the flavors again, it does not disappoint. I always make a double batch as my Family loves it.
We completely agree, we were thrilled to have these flavors in our lives again too!
Thanks for sharing your feedback, it is comments like this that inspire us.
Have a wonderful day 🙂
So so delicious
The flavours in this curry are incredible. I am so happy with this recipe I have a feeling it will be a staple. Thank you so much for sharing this! 😍
Thank you SO much for sharing your review!!
We are so happy to hear from you. We love this Chicken Tikka recipe as well.
We also wanted to share that we have a cookbook coming out October 6,2020!
The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
Have a wonderful day and stay in touch 🙂
Excited to Try
I’ve just been recently been diagnosed with IBS and it makes so much sense considering the emotional and diet issues I’ve dealt with. The realization that getting my diet under control can be of great benefit brough a lot of stress because so many of my favorite foods became “off limits.” I’m so excited to give this recipe a try, and many of the other low-FODMAP recipes I’ve seen, I finally have some hope, taking steps towards a healthier and (hopefully) symptom free life! Thanks for the recipe!
We are so glad you found us!
We know exactly how you feel!
Please stay in touch. You may also find our free FODMAP Guide as well as IBS Solution Cookbook helpful in your journey. 😊😊
Prep time was about 2x (1.5 hrs) but still worth it! I think cooking the chicken ahead would have made it a little easier. Still, fantastic recipe. My tongue is dancing! 🙂
Sounds great! We aren’t sure what you mean about cooking the chicken first- our recipe suggests cooking the chicken in the pan and then incorporating the sauce. Perhaps you skipped this step? So glad you loved the recipe 🙂
I made this for my family and they loved it, my mom said it might be the best dish she’s ever had! It has a slight kick to it(thank u cayenne!) but is easily balanced out with yogurt. The lime was a perfect addition. Thank you for the wonderful recipe, I think it’ll be a staple in our house from now on
AWESOME! Sooo pleased to hear you enjoyed the recipe.
You may be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia.
THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP book available 🙂
My boyfriend has had to stick to the low FODMAP diet for several months now and this is one of our new favorite recipes! Is there anywhere that it says the nutrition info like calories?
Great to hear! We are so happy you are enjoying this recipe.
We do not have nutritional info for our recipes, sorry about that.
Stay in touch!!
Very good! Can adapt to non-dairy cooking!
Very tasty and a beautiful color! Even better the second day, as the sauce flavors penetrate the chicken.
For a non-dairy version, I used some coconut milk and one more teaspoon of lemon juice.
I forgot to say that the Tikka Masala is great with steamed rice or steamed potatoes, too!
Thank you so much for your comments. It made our day!
Could you theoretically throw all these ingredients into an Instant Pot and make it that way?
We aren’t familiar with Instant Pot cooking personally, and therefore would not be able to say for sure. Feel free to try and let us know. Thank you for your review!!
We loved this recipe! Thank you!!
Thank you for your comments! It made our day!!
Absolutely fabulous! Delicious sauce. Fragrant tasty dish. Will make it again and again.
This is a favorite of ours too! So glad you enjoyed it. Stay in touch!!
Thank you so much Sue!!
I’ve just started trying a low fodmap diet and my digestion does seem to be somewhat calmer, esp. with the elimination of garlic and onions. This recipe is so delicious, restaurant quality for sure. I could bathe in that sauce, so good!
Hahaha! Love this review. We can’t argue; this is one of our favorites on the blog too. Stay in touch and glad you are feeling better!!
Made this for dinner tonight and it was superb. Only changes I made were using coconut oil instead of butter and cooking the chicken first, then using the same pan to make the sauce in, before adding it all back in. This will become a regular- thanks so much for sharing!!
This is great to hear! Thank you so much for your kind review 🙂
Stay in touch!!
I think I was a bit generous with spice, added extra coconut cream and a bit of sugar, deglazed fry pan after cooking and added to sauce.
Great recipe – will definitely make again.