Indian curry - Vindaloo -

Low FODMAP vindaloo – Indian Curry

Indian food is amazing. I still dream about the paneer butter masala and the chicken masala that I ate last year in an Indian restaurant in Vietnam. It was so so good.

The supermarkets make it easier and easier for us to prepare Indian food with the ready-made curry paste’s.

Unfortunately, these are not an option for people who eat low FODMAP, because of the garlic and onion they contain and next to that I thought it was fun to try to make a curry recipe from scratch.

For my first attempt I made the Indian curry Vindaloo.

The ingredients for low FODMAP Vindaloo curry all together

Vindaloo is a relatively simple recipe. A curry with tomatoes and chicken. It turned out well, so I think I will try to make the chicken or paneer butter masala soon too. But first this recipe!

I used the recipe from the website Puur Eten and turned this into a low FODMAP version.

A bowl with low FODMAP Vindaloo curry
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Indiase curry -

Vindaloo – Indian Curry (low FODMAP, gluten-free, lactose-free)

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5 from 2 reviews

  • Author: Karlijn
  • Total Time: 1 hour 20 mins
  • Servings: 2 1x


Indian food often contains garlic and onion and is then not suitable for people who eat low FODMAP. Therefore I made an Indian curry from scratch: Vindaloo.



For the curry paste

  • ½ tsp cumin
  • 1 tsp turmeric (the original recipe uses a piece of fresh yellow root)
  • 1 tsp garam masala (check the ingredients for high FODMAP spices, but I found several ones that were low in FODMAPs)
  • ½ tsp cayenne pepper
  • 1 tsp powdered ginger (the original recipe uses 1 cm fresh ginger, grated)
  • 1 tbsp white wine vinegar
  • ½ tsp sugar
  • In the original recipe also ½ teaspoon of dried coriander is used. I really dislike this flavour, that is why I left it out, but if you like you can add the coriander.

For the vindaloo

  • 200 g chicken breast
  • 250 g tomatoes*
  • 1 red chilli pepper without the seeds
  • ½ can tomato paste
  • If you do not eat low FODMAP you can add three cloves of garlic and 1.5 red onion. Otherwise, you leave this out.


  1. Put all the spices together in a bowl. Add the white wine vinegar and mix it together into a curry paste.
  2. Put some oil in a pan. Cut the chicken breast into cubes. When using garlic and onion, fry those first for about 5 minutes, then add the curry paste. For the low FODMAP variant, you start immediately with the curry paste. Fry the curry paste for 1-2 minutes until you start to smell it. Add the chicken and stir together well. Fry the chicken for a few minutes.
  3. In the meantime cut the tomatoes and the chili pepper (take the seeds out).
  4. Add the tomatoes, chilli pepper and tomato paste to the chicken together with 100 ml of water. I found the curry quite spicy already with one chili pepper and the cayenne pepper in the curry paste. If you do not like spicy food you can better use half a chilli.
  5. Lower the heat. If the vindaloo becomes to dry you can add some extra water (with a quarter of a stock cube if you prefer). Taste the curry and add some pepper and salt to taste.
  6. Leave the curry to simmer for about an hour.
  7. I served the curry with rice. You can also serve it with naan bread (gluten free naanbread is apparently quite simple to make yourself, but I didn’t give it a try yet).


*The low FODMAP amounts for tomato have changed in 2022. You can eat a maximum of 65 gram per serving for normal tomatoes, 75 gram for roma tomatoes. Canned tomatoes are low FODMAP up to 100 gram per serving. If you are still in the elimination phase of the diet, I advise to use a maximum of 150 g of roma tomatoes for this recipe or replace the fresh tomatoes with 200 g of canned tomatoes. If you know you tolerate fructose well, you can use the amount of tomatoes that I used in the original recipe.

  • Cook Time: 1 hour 20 mins
Vindaloo curry with rice in two bowls

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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  • Lizzie says:

    Wow, I think I overdid it with “3 medium chilles ” but it’s a curry which I didn’t think I’d have on fodmap so I’m more than happy. Thank you Kiarljin xx

  • Nee says:

    Hi, Instructions #2 says “bake”. Shouldn’t it be “fry” ? Thanks,

  • Leslie says:

    I made this tonight! Sauteed the onions, garlic and Serrano, set that aside and used the oil to follow the FODMAP free recipe. Then was able to add that back into my husbands food, perfect lower heat/no fodmap solution! Thinking of trying it again tomorrow night… Maybe with pork… Maybe in the crock pot?

  • Jo says:

    I love this recipe! I use fresh ginger, chilli powder and tinned tomatoes. I missed curry so much but with this recipe I can eat it again. Thank you!!

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