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Low FODMAP chicken tikka masala with rice on a plate

Low FODMAP Chicken Tikka Masala

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4.4 from 11 reviews

  • Author: Karlijn
  • Total Time: 1 hour 15 mins
  • Servings: 2 1x
  • Diet: Gluten Free


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


  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Cut the pepper into pieces and fry for a few minutes with the chicken until it softens.
  6. 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.
  7. 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