Low FODMAP Butter Chicken

This low FODMAP butter chicken is warm, savory, and mildly spiced. The sauce is silky from full-fat coconut milk, with hints of ginger and garam masala. It’s a perfect example of how to enjoy a flavorful curry without irritating the gut. Using Monash-approved ingredients and skipping garlic and onion makes this dish easy to digest and full of flavor.

Ingredients Needed:

• 4 tbsp ghee or coconut oil: adds rich flavor, low FODMAP fat.
• 1 tbsp ground turmeric: earthy, anti-inflammatory.
• 2 tsp ground cumin: warm and smoky.
• 1 tsp garam masala: ensure garlic/onion-free.
• 2 tbsp fresh ginger, minced: supports digestion, FODMAP-safe.
• 2 tbsp tomato paste: adds tang and color.
• 1 cup full-fat coconut milk: makes the sauce creamy, low fermentation.
• ½ cup low FODMAP chicken stock: no onion or garlic.
• 2 tbsp lemon juice: brightens the dish.
• 1 tsp sea salt: enhances flavor.
• 2 lbs chicken thighs, boneless/skinless: Monash-approved protein.
• ¼ cup fresh cilantro, chopped: optional garnish.

How To Make Low FODMAP Butter Chicken:

Cook the Spices:
In a large saucepan over medium-low heat, melt the ghee or coconut oil. Stir in turmeric, cumin, garam masala, ginger, and tomato paste. Cook for 2 minutes until fragrant.

Add Liquids:
Slowly stir in coconut milk, low FODMAP chicken stock, lemon juice, and salt. Simmer for 10 minutes on medium-low, stirring occasionally.

Add Chicken:
Fold in chicken pieces. Cook uncovered for 10 minutes on medium heat, stirring now and then.

Simmer Until Tender:
Cover with a lid and simmer for another 5–10 minutes, until the chicken is fork-tender and fully cooked.

Serve:
Top with fresh cilantro and serve with low FODMAP rice or quinoa.

Recipe Tips:

• Make your own garam masala to avoid garlic/onion.
• Use FODY chicken stock or a homemade onion-free version.
• For creamier sauce, simmer uncovered a bit longer to reduce more.
• Pair with basmati rice or quinoa for a full low FODMAP meal.

How to Store & Reheat:

• Room Temperature: Not recommended – refrigerate promptly.
• Fridge: Store in an airtight container up to 4 days.
• Freezer: Freeze for up to 2 months. Thaw in fridge overnight and reheat gently on the stove.

Nutrition Facts (Per Serving):

• Calories: ~430
• Sodium: ~500mg
• Protein: 30g
• Fat: 33g
• Carbs: 6g
• Fibre: 1g
• Sugar: 2g

FAQs:

Is butter chicken low FODMAP?
Traditional butter chicken is not, but this version uses garlic-free seasoning and low FODMAP coconut milk, making it IBS-safe.

What can I serve with low FODMAP butter chicken?
Serve with white rice, quinoa, or low FODMAP naan made without wheat or dairy.

Can I make this dish dairy-free?
Yes! Use coconut oil instead of ghee and coconut milk instead of cream or butter.

How do I make sure my garam masala is low FODMAP?
Buy a certified blend without garlic/onion, or make your own with cumin, coriander, cardamom, cinnamon, nutmeg, and black pepper.

Try More Recipes:

• Low FODMAP Alfredo Sauce
• Low FODMAP Strawberry Jam
• Low FODMAP Oyster Sauce

Low FODMAP Butter Chicken

Recipe by Evelyn ReedCourse: DinnerCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

30

minutes

Calories

430

kcal

A creamy, richly spiced Indian-style dish made without onion or garlic. Perfect for IBS-friendly dinners.

Ingredients

• 4 tbsp ghee or coconut oil

• 1 tbsp turmeric
  

• 2 tsp cumin
  

• 1 tsp garlic-free garam masala
  

• 2 tbsp minced fresh ginger
  

• 2 tbsp tomato paste
  

• 1 cup full-fat coconut milk
  

• ½ cup low FODMAP chicken stock
  

• 2 tbsp lemon juice
  

• 1 tsp sea salt
  

• 2 lbs boneless skinless chicken thighs, cut into pieces
  

• ¼ cup chopped fresh cilantro (optional)
  

Directions

• Heat oil in saucepan. Add turmeric, cumin, garam masala, ginger, tomato paste. Cook 2 minutes.
• Stir in coconut milk, stock, lemon juice, salt. Simmer 10 minutes.
• Add chicken. Cook uncovered 10 minutes.
• Cover and simmer 5–10 more minutes, until tender.
• Garnish with cilantro and serve warm.