Craving the rich, comforting flavours of curry without the aftermath This low FODMAP chicken tikka masala keeps the cosy taste without the guesswork. Many curries hide high FODMAPs or dairy that can irritate a sensitive gut, which can turn dinner into a gamble. Here, you get creamy, spiced comfort with gut-friendly swaps so you can enjoy curry night with a little less worry.
This gut-friendly curry recipe uses garlic-infused oil, lactose-free yoghurt and cream, and canned tomatoes. It fits well in Crohn’s disease dinner recipes and works as a gluten-free chicken tikka masala. If you need a lactose-free chicken tikka masala, this ticks the box. Keep it mild and portioned for acid reflux friendly chicken recipes and it can sit more comfortably.
Low FODMAP Chicken Tikka Masala
Equipment
- Oven
- Skewers
- Blender
Ingredients
- 400 g boneless skinless chicken thighs
- 200 g lactose-free yogurt
- 2 tsp garlic-infused oil
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1 tsp paprika
- 1 tsp turmeric
- 1 tsp garam masala
- 1 tsp ginger grated
- 400 g canned tomatoes
- 100 ml lactose-free cream
- Fresh coriander for garnish
- Salt and pepper to taste
Instructions
- Cut the chicken into bite-sized pieces and place on skewers.
- In a blender, combine yogurt, garlic-infused oil, cumin, coriander, paprika, turmeric, garam masala, ginger, salt, and pepper.
- Coat the chicken with the yogurt marinade and refrigerate for at least 30 minutes.
- Preheat the oven to 200°C (180°C fan). Bake the marinated chicken for 20-25 minutes until cooked through.
- In a separate pan, simmer canned tomatoes and lactose-free cream until slightly thickened.
- Add the cooked chicken to the tomato sauce and simmer for an additional 5 minutes.
- Garnish with fresh coriander and serve with rice or gluten-free naan.
Notes
Adjust spices to personal preference.
Is chicken tikka masala low FODMAP
This low FODMAP tikka masala is designed with lactose-free dairy and no high FODMAP onion or garlic. Personal tolerance varies, so portion size and spice level still matter.
Is garam masala low FODMAP
Most pure garam masala spice blends are low FODMAP in typical serving sizes. Check labels and avoid mixes that include onion or garlic powder.
Serving and swaps
- Serve with basmati rice or gluten-free naan.
- Milder spice can help during sensitive days or an elimination diet phase.
- For Crohn’s-friendly curry recipes, keep skins off tomatoes if texture is tricky.
Remember: This blog post is intended for informational purposes only and should not be construed as medical advice. Always consult with your doctor to discuss your individual situation and determine the best course of treatment for you. do not start or stop medications without speaking to a doctor. do not change your diet without speaking to your doctor or a healthcare professional.
