This tender and juicy low FODMAP tandoori chicken is an easy low FODMAP chicken recipe filled with all kinds of Indian-inspired flavors! Either marinate and grill the chicken for a more traditional option or cook in the slow cooker for a convenient shredded alternative.
Low FODMAP Tandoori Chicken
If you’re not familiar, tandoori chicken is a popular Indian dish filled with all kinds of flavor from spices like coriander, cumin, ginger, and more. At many Indian restaurants, at least here in the US, you’ll easily spot the tandoori chicken, as it’s typically bright red-orange in color (from added food coloring).
This recipe is really easy to make. You just mix the marinade ingredients (a lot of which you might already have on hand), add chicken, marinate, and then grill. To make it even more simple you can even mix everything in a gallon-sized Ziploc bag, seal it, place it in the fridge until you’re ready to cook. Easy peasy!
Recipes for tandoori chicken usually call for yogurt as a base marinade ingredient. So, to make it a little bit more FODMAP-friendly (and dairy-free for folks like me), I’ve swapped out the yogurt for canned coconut milk instead. The coconut milk adds a nice creaminess to the marinade and also helps keep the chicken really tender. Serving this chicken with lime wedges also helps add some tang which the yogurt also typically adds. It’s delish!
Now, as I mentioned before, tandoori chicken is commonly served as a bright red-orange dish. You’re welcome to add food coloring to the marinade if you’d like to achieve that color, but for my low FODMAP chicken tandoori, I’ve opted for the more natural yellow-orange hue from antioxidant-packed turmeric.
Typically tandoori chicken is served with rice and an Indian flatbread called naan. As many types of rice are low FODMAP, rice would be a great side dish to have with this low FODMAP tandoori chicken.
Basmati, white, brown, and red rice are all low FODMAP in 1 cup servings. If you have an Instant Pot, try making my Instant Pot Low FODMAP Basmati Rice. 🙂
Naan, however, is usually made with wheat flour and yogurt. So unless you can find a FODMAP-friendly option (and if you do, please let me know!), it’s best to avoid naan while low FODMAP-ing.
I typically also serve this with a side of FODMAP-friendly veggies. My personal favorites are broccoli (low FODMAP in ¾ cup servings), carrots, and red bell pepper.Print
This tender and juicy low FODMAP tandoori chicken is an easy low FODMAP chicken recipe filled with all kinds of Indian-inspired flavors! Either marinate & grill for a more traditional version, or cook in the slow cooker for a convenient shredded option.
- ½ cup full-fat canned coconut milk
- 2 tablespoons garlic-infused olive oil
- 1 tablespoon ground paprika
- 1 teaspoon salt (save until the end, if using slow cooker instructions)
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1 teaspoon ground ginger
- 1 teaspoon ground turmeric
- ¼ teaspoon cayenne pepper, optional
- 1 to 1.25 pounds boneless, skinless chicken thighs or breasts
Marinate & Grill Option
- In a medium bowl (with a lid) whisk together coconut milk, oil, paprika, salt, coriander, cumin, ginger, turmeric, and optional cayenne pepper.
- Add chicken and stir until the chicken is well-coated with marinade. Marinate for at least 1 hour, but ideally 8 hours.
- When ready to cook, preheat grill or oven broiler. Remove the chicken from the marinade and discard any remaining marinade. Grill (or broil) the chicken until cooked. Chicken is fully cooked when a food thermometer inserted into the thickest part reads 165°F.
- Serve chicken warm.
Slow Cooker Instructions (Shredded Chicken Option)
- Place coconut milk, oil, paprika, coriander, cumin, ginger, turmeric, and optional cayenne in a slow cooker. Whisk to mix.
- Add chicken. Stir until chicken is evenly coated with sauce. Cook on low for 4-6 hours or until the chicken easily shreds.
- Once cooked, use two forks to shred chicken into the remaining liquid. Add seasoning to taste. I use less salt for this method, about ½ teaspoon.
- Serve chicken warm.
By ingredients, one serving of this recipe is low FODMAP. Please refer to the Monash FODMAP app for more information about low FODMAP serving sizes of ingredients.
- Category: Main Dish
- Method: Grill
- Cuisine: Indian-Inspired
Keywords: low FODMAP chicken, chicken, grilled, marinade, summer, dairy-free