Low FODMAP Chicken Tikka Curry

Craving a takeaway-style curry but not the upset tummy after?
This Low FODMAP Chicken Tikka Curry gives you all the rich, spiced flavour you’d expect from your favourite Indian-inspired dish but made simply at home, with IBS-friendly ingredients the whole family can enjoy.

Why We Love This Recipe

✔️ Low FODMAP & IBS-friendly

✔️ Family-approved (not too spicy)

✔️ Ready in under 40 minutes

✔️ Budget-friendly ingredients

✔️ Perfect for batch cooking & leftovers

Main Ingredients

• Chicken Breast
• Spices – including ground cumin, ground coriander, garam masala,
• Tinned/canned chopped tomatoes

Canned/tinned tomatoes are low fodmap however there are a few watch outs. Keep to serving size 100g per person, and make sure they are plain varieties without added onion or garlic. Roma and plum are better low fodmap options (you can chop them into smaller pieces)

Substitutions & Variations

• Dairy-free: Use coconut cream instead of lactose-free cream
• Extra veg: Add low FODMAP portions of red pepper or spinach
• Spicier: Add extra chilli powder or a pinch of cayenne
• Protein swap: Works well with prawns or firm tofu

Serving Suggestions

• Steamed basmati rice
• Low FODMAP naan or flatbread
• Simple cucumber & tomato salad
• With quinoa for a higher-protein option

Storage & Leftovers

• Store in an airtight container in the fridge for up to 3 days
• Freeze for up to 3 months
• Reheat gently on the hob or in the microwave until piping hot

Recipe Tips

• Don’t rush the spice-toasting step — it builds flavour
• Keep the heat mild for kids and add chilli at the table for adults
• If sauce thickens too much, loosen with a splash of water

Low FODMAP Chicken Tikka Curry

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Courses: Dinner, Fake Away

Prep Time 10 mins Cook Time 30 mins Total Time 40 mins Servings: 4

Description

A comforting, family-friendly Low FODMAP Chicken Tikka Curry that’s full of warming spices and creamy flavour without the onion, garlic, or tummy troubles. Perfect for busy weeknights and gentle enough for sensitive stomachs.

Ingredients

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Servings

• 600 g chicken breast (diced)
• 2 tbsp garlic-infused olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp smoked paprika
• 1 tsp garam masala
• ¹⁄₂ tsp mild chilli powder (optional)
• 1 tbsp tomato puree
• 400 g tinned chopped tomatoes
• 120 ml lactose free cream or coconut cream
• 1 tsp sugar (optional)
• Salt and pepper, to taste
• Fresh coriander to serve (optional)

Instructions

1. Heat the garlic-infused oil in a large pan over medium heat.
2. Add the chicken and cook for 5–6 minutes until lightly browned. Remove from the pan and set aside.
3. Add the cumin, coriander, paprika, garam masala, and chilli powder to the pan. Stir for 30 seconds until fragrant.
4. Stir in the tomato purée, chopped tomatoes, and cream.
5. Return the chicken to the pan and simmer gently for 15–20 minutes, until the chicken is cooked through and the sauce thickens.
6. Season with salt, pepper, and sugar if needed.
7. Serve hot with rice and garnish with fresh coriander if desired.

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