Dr. Rachel's Favorite Low-FODMAP Chicken Tikka Masala Recipe

6 servings


10 minutes

active time

45 minutes

total time


2 pounds boneless, skinless chicken thighs

1/4 cup plain whole-milk Greek-style yogurt or lactose-free yogurt (greek yogurts vary in lactose content, test for your tolerance)

1 tablespoon garlic infused olive oil

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 (from 1-inch piece)

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 piecesIn 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

6 servings


10 minutes

active time

45 minutes

total time
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