Low FODMAP Tandoori Chicken

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:

1. Marinating and grilling
2. Adding everything to a slow cooker for shredded chicken

Jump to:

• Shopping list
• Low FODMAP notes
• Instructions
• Serve this with
• Recipe

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

• Low FODMAP Lentil Dal
• Low FODMAP Nasi Goreng
• Low FODMAP Moroccan Chicken

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