Low FODMAP chicken tikka masala
This low FODMAP chicken tikka masala has been a popular recipe on Karlijn’s Kitchen for years. And I am not surprised about that because it is a delicious spicy curry.
Are you not a fan of spicy food? No worries! If you simply add a little less chilli powder, you will make the curry less spicy. Like that you can adapt the recipe to your taste.
I have thought my entire life that chicken tikka masala was an Indian dish, but apparently it originated in Great-Britain. Or at least this specific dish was created in Great-Britain, but it has Indian influences they say.
Other sources, however, say that chicken tikka masala is simply a variation on butter chicken and is an Indian recipe.
One thing is for sure, it does taste Indian, it is very tasty and easy to make. And that is most important 😉
The basis of this recipe is a homemade masala paste. I have to say that making curry paste from scratch used to stop me from making low FODMAP curries.
If you can buy a ready-made curry pasta in the supermarket that is a little bit quicker. But believe me, making curry paste from scratch is actually not that difficult.
The only thing that you have to do is to put the different fresh and dried herbs and spices and other seasonings together in a bowl.
Blend them with an immersion blender or food processor and then your masala paste is done.
The nice thing about this masala paste is that you make serveral servings at once. This recipe makes 120 gram masala paste and for a dish for two persons you need 40 gram masala paste.
So you can freeze the leftover 80 gram of masala pasta and make two more low FODMAP chicken masala curries for two persons with this. And because you have the masala paste ready, the dish will be super quick to make the next time!
The ingredients of the chicken tikka masala
The most important ingredient of the chicken tikka masala is the masala paste. This consists of the following herbs and spices:
- Garam masala mix. Make sure you use a low FODMAP garam masala mix. This mix I use contains: cilantro seeds, ground cumin, ground paprika, black pepper, cinnamon, ground cilantro, cardamom, bay leaf, clove and cayenne pepper.
- Fresh ginger
- Ground turmeric
- Chili powder. I use ½ tbsp chili powder. If you don’t like spicy, you can use ½ tsp.
- Ground paprika
- Fresh cilantro. You can leave this out if you don’t like cilantro.
- Lemon juice
- Spring onion, only the green part.
It is quite an amount of herbs and spices, but believe me, this will really give the dish flavour!
You use the homemade masala paste to marinate the chicken. You mix the masala paste with 50 ml lactose-free yoghurt and stir in the chicken. Leave this in the fridge to marinate for half an hour.
The rest of the recipe is super simple. You boil white rice. While the rice is cooking, you fry the chicken in a frying pan.
Then you add a red bell pepper and bake this for a few minutes until it is softened.
To this you add the sieved tomatoes and coconut milk. Leave the sauce to simmer until it thickens. This combination makes the sauce super creamy.
You serve the chicken tikka masala sauce with white rice and some fresh cilantro, if you like.
Adding extra vegetables to this dish
The original version of chicken tikka masala doesn’t contain any vegetables, except for the sieved tomatoes (tomato passata).
I added a red bell pepper to the dish, to have some vegetables in the dish.
Next to that, I serve this curry with a green salad on the side. For example a simple salad with lettuce, tomatoes, cucumber, black olives and a dressing.
Like that, you can enjoy this delicious curry and get your veggies in.
If you want, you can also add extra low FODMAP vegetables to the curry itself. Such as oyster mushrooms, canned mushrooms or broccoli (max. 100 gram per person).
More low FODMAP curry recipes?
If you liked this curry, you might also want to try these recipes from Karlijn’s Kitchen:
- Low FODMAP yellow curry with shrimps
- Low FODMAP red curry
- Vegan curry with coconut milk and masala paste
- Low FODMAP vindaloo curry
- Low FODMAP chicken madras
A spicy low FODMAP chicken tikka masala with homemade masala paste, white rice and cilantro. Also easy to make less spicy. Gluten-free and lactose-free.
For the masala paste
- 3 tbsp garam masala (make sure there are no high FODMAP ingredients in it)
- 2 tbsp fresh ginger, in small pieces
- 1 tbsp turmeric
- 1/2 tbsp chilli powder (this is for a spicy version, use 1/2 tsp for a milder version)
- 2 tsp salt
- 1 tsp ground cloves
- 1 tsp paprika powder
- ½ tsp cumin
- One small handful of fresh cilantro
- 1 lemon, juiced
- 1 tbsp water
- 4 stalks spring onion (the green part only)
For the chicken tikka masala
- 200 g chicken breast, in pieces
- 50 ml lactose-free yoghurt
- 1 green bell pepper*
- 160 g white rice
- 150 ml coconut milk
- 100 g sieved tomatoes
- More fresh cilantro for garnish
- Cut the ginger into small pieces and cut the spring onion and cilantro in rings/pieces. Put this together with all other spices, the lemon juice and water into a bowl. Use a food processor or blender to mix this into a paste.
- Take 40 gram of the paste, this is what you need for two persons. You can freeze what is leftover for later. Put the masala paste together with the lactose-free yoghurt into a bowl. Stir in the pieces of chicken breast and leave it to marinate in the fridge for at least half an hour. The longer the better.
- Bring a pan with water to boil. Boil the rice for 15 minutes in water with a bit of salt. Drain the rice after cooking and leave it to rest in the pan with the lid on.
- In the meantime, fry the chicken until it is done on all sides. Because you have already marinated the chicken it is not necessary to add oil to the pan.
- Cut the pepper into pieces and fry for a few minutes with the chicken until it softens.
- Add the sieved tomatoes and the coconut milk to the chicken. Leave the sauce to simmer for 15 minutes, until it has thickened a bit more.
- Serve the chicken tikka masala with the white rice and some more cilantro.
*Bell pepper has been retested in 2022. Red bell pepper is low FODMAP up to 43 gram and green bell pepper is low FODMAP up to 75 gram per serving. If you are still in the elimination phase, I advise using green bell pepper.
- Prep Time: 45 mins
- Cook Time: 30 mins
- Category: Dinner
- Method: Cooking
- Cuisine: India
- Serving Size: 1 serving
- Calories: 562
- Fat: 16
- Carbohydrates: 69
- Fiber: 3
- Protein: 34
Keywords: low FODMAP chicken tikka masala, gluten-free chicken tikka masala, lactose-free chicken tikka masala
Looking for some more yummy low FODMAP dinner inspiration? Then make sure to check out my blog with 33 low FODMAP dinner recipes, where this chicken tikka masala is also featured in!
Together we go for a calm belly!
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