Low FODMAP Tandoori Chicken

Low FODMAP Tandoori Chicken

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Tender and juicy low FODMAP tandoori chicken is an easy low FODMAP chicken recipe filled with all kinds of Indian-inspired flavors! It’s also gluten-free and dairy-free.

Friends, this may be my new favorite low FODMAP chicken recipe. It’s super tender and oh-so-flavorful! And, it’s part of my Around the World Wednesday series where I am aiming to bring you a FODMAP-friendly recipe inspired by a dish somewhere around the world every Wednesday.

Low FODMAP Tandoori Chicken

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.

Low FODMAP Tandoori Chicken

Serving Suggestions:

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 would also recommend serving this with a side of FODMAP-friendly veggies to help create a more balanced meal. My personal favorites are broccoli (low FODMAP in ¾ cup servings), carrots, and red bell pepper.

Low FODMAP Tandoori Chicken

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Low FODMAP Tandoori Chicken


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 5 mins
  • Cook Time: 15 mins
  • Total Time: 8 hours + 20 mins
  • Yield: 4
  • Category: Main Dish
  • Method: Grill
  • Cuisine: Indian

Description

This tender and juicy low FODMAP tandoori chicken is an easy low FODMAP chicken recipe filled with all kinds of Indian-inspired flavors! It’s also gluten-free and dairy-free.


Ingredients

  • ½ cup coconut milk
  • 2 Tbsp. garlic-infused olive oil
  • 1 Tbsp. ground paprika
  • 1 tsp. salt
  • 1 tsp. ground coriander
  • 1 tsp. ground cumin
  • 1 tsp. ground ginger
  • 1 tsp. ground turmeric
  • ¼ tsp. cayenne pepper, optional
  • 1 (1.25 lb.) pkg boneless, skinless chicken thighs or breasts
  • Lime wedges, for serving

Instructions

  1. Whisk together coconut milk, olive oil, paprika, salt, coriander, cumin, ginger, turmeric, and optional cayenne pepper. Add chicken and stir to mix. Cover and place in refrigerator. Ideally, marinate for 8 hours.
  2. When ready to cook, preheat grill or broiler. Remove chicken, discarding any remaining marinade. Grill chicken until cooked. Serve warm with lime wedges.

Keywords: dairy-free, low FODMAP, chicken, grilled, marinade

I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)! I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

2 Comments

  1. Cooked this last night and served it with vegies. Easy to make and very tasty. Will definitely have again. Thank you Emily.

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