Dr. Rachel’s Favorite Low-FODMAP Chicken Tikka Masala Recipe; Gluten-free

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.

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Or check out over 300 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

Serves 4-6

Prep + Cook Time: 45 minutes

Total time: 45 minutes


For the low-FODMAP Chicken Tikka:

  • 2 pounds boneless, skinless chicken thighs (4-6 breast halves total)
  • 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
  • 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

Soooo good.

Comments Rating 5 (1 review)

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  1. Shannon December 13, 2019
    • Rachel Pauls Food December 13, 2019

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