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.
Tandoori chicken is a popular Indian dish filled with flavor from spices like coriander, cumin, ginger, etc. Traditionally, tandoori chicken is cooked in a clay oven called a tandoor. Since many of us do not have a tandoor, I’ve offered two alternative cooking methods:
- Marinating and grilling
- Adding everything to a slow cooker for shredded chicken
Traditional tandoori chicken recipes usually include yogurt and garlic. These ingredients are healthy and delicious options for many people. However, for those of us with irritable bowel syndrome, these ingredients contain FODMAPs that can contribute to our symptoms.
For this inspired recipe, I’ve swapped out garlic for lower FODMAP garlic-infused oil. I’ve also used low FODMAP amounts of canned coconut milk instead of traditional yogurt.
Shopping list
To make this low FODMAP chicken recipe, add these ingredients to your shopping list:
- Canned coconut milk – ½ cup (I like Native Forest Simple or Aroy-D)
- Garlic-infused oil – 2 tablespoons
- Ground paprika – 1 tablespoon
- Salt – 1 teaspoon
- Ground coriander – 1 teaspoon
- Ground cumin – 1 teaspoon
- Ground ginger – 1 teaspoon
- Ground turmeric – 1 teaspoon
- Optional: Cayenne pepper – ¼ teaspoon
- Boneless, skinless chicken thighs or breasts – 1 to 1.25 pounds
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Canned coconut milk: A low FODMAP serving for canned coconut milk is ¼ cup or 60 grams. Larger servings contain higher amounts of sorbitol.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Ground red chili pepper (United States) is low FODMAP in servings up to 1 teaspoon or 2 grams. Chili peppers naturally contain capsaicin, which can be a non-FODMAP IBS trigger for some people. Avoid if sensitive.
Paprika and smoked paprika have been tested and are low FODMAP in servings up to 1 teaspoon.
Instructions
Marinated and Grilled Chicken:
To make this Low FODMAP Tandoori Chicken on the grill:
Step 1: Whisk together coconut milk, oil, paprika, salt, coriander, cumin, ginger, turmeric, and optional cayenne pepper in a medium bowl (with a lid).
Step 2: Add chicken and stir until the chicken is well-coated with marinade. Marinate for at least 1 hour, but ideally 8 hours.
Step 3: 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 (Shredded Chicken)
For shredded Tandoori-flavored chicken in the slow cooker:
Step 1: Place coconut milk, oil, paprika, coriander, cumin, ginger, turmeric, and optional cayenne in a slow cooker. Whisk to mix.
Step 2: Add chicken. Stir until chicken is evenly coated with sauce. Cook on low for 4-6 hours or until the chicken easily shreds.
Step 3: 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.
Serve this with
Consider serving this chicken with:
- Cooked basmati rice (or other type of rice)
- Cucumber slices – a FODMAP-free veggie
- Cherry tomatoes – 5 cherry tomatoes or 75 grams is low FODMAP
Similar recipes
PrintRecipe
Low FODMAP Tandoori Chicken
- Total Time: 8 hours 20 mins
- Yield: 4
- Diet: Low Lactose
Description
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.
Ingredients
- 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
Instructions
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.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients. Fore more information about specific ingredients, please refer to the Monash FODMAP app or check out the “Low FODMAP Notes” section in the blog post (above the recipe).
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Grill
- Cuisine: Indian-Inspired
Keywords: low FODMAP chicken, chicken, grilled, marinade, summer, dairy-free
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Laura says
Hi! I don’t have grill access – can this be baked in the oven?
Sara says
Cant wait to try this! It looks sooo delish. I’m thinking of making paleo naan with this — I found it on the Lovely Culinary blog and made it once and it’s a great alternative! (:
Em Schwartz, MS, RDN says
Nice! Thanks for the recommendation, Sara!
Debra says
What a fantastic recipe. I opted not to use the cayenne pepper and it was plenty spicy. My coconut milk was Chao Thai Coconut Cream Powder which I always have on hand (purchase through Amazon). I used chicken breast strips and allowed it to marinate overnight. The chicken was extremely moist and tender, packed a flavor punch, and my body is happy. Served with jasmine rice and small helping of sweet potatoes. I plan on using the spice mix as a substitute for garlic powder. It’s really extraordinary. Thanks!
★★★★★
Em Schwartz, MS, RDN says
Thank YOU, Debra! I appreciate you taking the time to share your experience with this recipe. Glad you enjoyed it! 🙂
Eryn says
OMG – made this tonight and used fresh ginger because that is what I had on hand and it is SO freaking good! Tastes like butter chicken. I had to force myself to stop eating it haha!
★★★★★
Em Schwartz, MS, RDN says
Thanks, Eryn! Glad you enjoyed it! 🙂
Marlene says
OMG! This is so incredibly delicious. Who knew Low FodMap recipes could be so flavourful!
Thank You for sharing.. this will become a regular on my menu.
★★★★★
Emiliana says
Hi thanks for this great recipe. Do you think you can freeze the chicken in the marinade?
★★★★★
Emily says
Hi Emiliana! Great question! I am 99% positive it will work, but I haven’t tried it yet. It’s on my list of things to test. 🙂
Ilene says
We grilled this for dinner tonight and it was delicious! I marinated the chicken overnight and it came out so flavorful. I will definitely be making this again.
Emily says
Glad you enjoyed it, Ilene! Thanks for sharing!
Dalin Rowell says
Hi there – I’m currently doing a low FODMAP diet for my IBS, and this was the first thing I decided to cook! The only question I have is that I’ve seen that coconut milk on the Monash app (at least with inulin) is considered a no no for the diet, do you have a specific kind of coconut milk you suggest?
Emily says
Hi Dalin, I use canned coconut milk which has a low FODMAP serving on the Monash app. It was mentioned in the narrative above the recipe, but I see I forgot to include that clarifying detail in the recipe itself. It’s now updated. Thanks! And, I hope you enjoy it.
Misty says
I had this last night and it was so hard to not go back for seconds. This is going into my regular rotation.
Served it with basmati rice and sautéed Swiss chard/grape tomatoes. So. Good.
★★★★★
Emily says
Yay! I’m so glad you loved this, Misty! Thanks for sharing 🙂
Jane Mulloy says
Cooked this last night and served it with vegies. Easy to make and very tasty. Will definitely have again. Thank you Emily.
★★★★★
Emily says
Thanks for sharing, Jane! Glad you enjoyed it!!
Lys says
This recipe is truly delicious! I’ve made it a few times in the crockpot and the chicken is sooo tender and packed with flavours. It’s a life saver on the low FODMAP diet!!!! Thank you 😊
★★★★★
Em Schwartz, MS, RDN says
Thanks for taking the time to share, Lys! I’ve done similar types of recipes in the crockpot, but not this one yet. I will have to try it out. Thanks for the great idea! -Em