low fodmap chicken curry

Butter Chicken Curry (Low-FODMAP Recipe)

This Low FODMAP Chicken Curry is deliciously creamy and spicy, and pretty healthy too. It can be served with rice, or your favourite vegetable side dish, like potatoes or spinach. You can also add other vegetables to the sauce, like peppers or the green part of spring onions, for a little bit more crunch. The recipe is a fair bit of work but it’s definitely worth it – once you have all the ingredients in your cupboard, it’s super simple to knock this curry up again and again. I hope you like it!

Butter Chicken Curry Ingredients

Preparation time: 1 hour
Cooking time: 30 mins
Serves: 2 or 3

  • 2 chicken breasts

For the marinade:

  • 2 tsp salt
  • 1 tsp black pepper
  • 1 tsp chilli powder
  • 3 tsp coriander powder
  • ½ tsp cumin powder
  • ½ tsp cinnamon
  • 1 Tbsp olive oil
  • 3 Tbsp lemon juice

For the sauce:

  • 2 tins chopped or 500g fresh tomatoes
  • 160ml coconut milk or lactose free cream or yoghurt
  • Tbsp olive oil
  • 6 cardamom pods, lightly crushed
  • 5 cm fresh ginger, finely chopped
  • 1 green chilli (optional)
  • Fresh coriander (optional)

Butter Chicken Curry Instructions

low fodmap chicken curry
low fodmap butter chicken curry
  1. Combine all the marinade ingredients in a bowl.
  2. Cut the chicken breasts into small pieces and place into the bowl with the marinade mixture. Stir well with your hands and leave the chicken to marinate for a few hours or overnight if you have time.
  3. Cook the chicken in the oven at 200°C for 12 – 15 minutes, until just cooked.
  4. While the chicken is cooking you can start to make the sauce. First, if you are using fresh tomatoes, cut them in half, scoop out the seeds with a teaspoon and roughly chop. Heat the olive oil in a frying pan and add the tomatoes, ginger, chilli (if you are using) and cardamom, cooking until the tomatoes are soft and pulpy.
  5. Leave the mixture to cool then puree in a blender until smooth. You can also pass it puree through a sieve if you like.
  6. Finally, combine the sauce and the cooked chicken in the pan. Bring to a simmer and the add coconut milk or lactose free cream or yoghurt and fresh coriander if you have it. Cook over low heat for 6-7 minutes.
  7. Serve with rice or vegetables of your choice.

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2 thoughts on “Butter Chicken Curry (Low-FODMAP Recipe)”

  1. I am having good and bad days, mostly due to insomnia. I don’t seem to sleep many nights and then I will get at least 5 hours. I go forward to go backward because of it. I had stool test done and dr. seems to think I I have SIBO so he has me on two natural antibiotic, fungal, products along with the liquid product Ibergast. Since beginning that protocol this week, my bowels are not emptying like they should and I have that large middle, abdomen which is usually distended more than not. I was all excited about getting well with this program. Diet is a problem I am sure. Can I have any nuts with this diet. I am eating Pecans, Macadamia, cashews, and brazil nuts. I crave nuts. I need help so bad, some days I feel like everything is great, then I go on tilt and actually get scared that I am not moving ahead smoothly. Fatigue and all the responsibilities I have in the home, keep me right out straight, food preparing seems to come last and I am not keeping up properly with that. I scanned your recipes, I like the chicken ones, I didn’t think I could eat anything hot. I have had some serious gastritis attacks, not sure what kicks those up. Am taking Homozon, which is the original oxygenated magnesium powder that you take orally and chase down with water and lemon J. or Apple Cider Vinegar. I was doing so good on that with the bowels emptying so plentiful, didn’t need laxatives that way. I have taken too many laxatives in the past, February, and drained my sodium down after completing an emema. Ended up in ER, transferred by ambulance to Critical Care Unit which was life threatening. Hospitalized from the 2nd through the 6th of Feb. Head nurse administered a molasses and milk enema before being discharged on the 6th. Bowels seem to be spastic, other than when I took the Homozon product without the new medication to kill off the overload of bad bacteria in the gut (there are two bacteria’s that are high count that don’t belong in a healthy gut. I am stressed and on overdrive most of the time – feeling basically overwhelmed with no sleep and not knowing how to correct that. Guess it is the gut/brain thing, – – not enough serotonin, etc. Oh goodness, I could use all the help I can get with anything and everything you can do to assist me through this time of turmoil in my life. I will be 83 first week of July . I usually have more energy than most others younger than me, but I guess it is the adrenal/cortisols working overtime.
    Please send me what you feel will be the answers to what I need at this time. Yesterday, I was great. Not a problem in the world. (I thought) Today, I am a basket case.
    Thanks so much.

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