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 ingredients that are either frequently asked about or 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 Monash University has confirmed to be low FODMAP. 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
PrintLow FODMAP Tandoori Chicken
- Total Time: 8 hours 20 mins
- Yield: 4 1x
- 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
Susan says
I had high hopes from the reviews for a tasty crockpot recipe and learned a lesson – DO NOT use smoked paprika. It filled my house with a gross burnt spice smell, and only leant to a rough taste. I tried using some rice vinegar and even a little sugar to cut it, and it ended up as some kind of smoky bbq sauce. I’m afraid to attempt this again.
Em Schwartz, MS, RDN says
Hi Susan, I appreciate you sharing your thoughts. It’s certainly a challenge creating FODMAP-friendly recipes that also meet the vast spectrum of preferences. While I personally enjoy the flavor and smell of smoked paprika in lots of dishes, this recipe calls for ground paprika – the regular unsmoked version. Maybe this ingredient is called something different where you live? There’s no rule saying you have to attempt it again. But if you do I hope you’re able to modify it to meet your preferences or are able to find something else you do like. -Emily
Jennifer says
Great recipe! I’ve tried it broiled and grilled and tastes great every time.
Kim says
This has become one of my staples! Definitely a favorite in my house.