Low FODMAP Butter Chicken Recipe

This creamy Low FODMAP Butter Chicken is made with tender chicken thighs, lactose-free yogurt, garlic-infused oil, tomato passata, and aromatic spices. The result is a rich and flavorful curry that is warm, savory, and perfectly velvety without causing digestive issues. It is a comforting weeknight dinner that serves 4 hungry people.

Low FODMAP Butter Chicken Ingredients

For the Chicken Marinade:

• 1 ½ lb (680g) boneless, skinless chicken thighs (you can also use breasts)
• ⅓ cup lactose-free plain yogurt
• 1 tbsp lemon juice
• 1 tbsp fresh grated ginger
• 1 ½ tsp ground cumin
• 1 ½ tsp sweet paprika
• 1 tsp garam masala (ensure it contains no onion or garlic powder)
• ½ tsp turmeric
• 1 tsp salt
• Black pepper, to taste

For the Sauce:

• 2 tbsp garlic-infused oil (ensure it is infused oil only, with no garlic pieces)
• 2 tbsp butter
• ¼ cup chopped green scallion tops (use the green parts only)
• 1 tbsp fresh grated ginger
• 1 ½ cups plain tomato passata (check label for no onion or garlic)
• 2 tbsp tomato paste
• 1 tbsp maple syrup
• ½–¾ cup lactose-free heavy cream
• ¾ tsp salt, plus more to taste
• Optional: chopped fresh cilantro for garnish

How To Make Low FODMAP Butter Chicken

1. Marinate the chicken: In a large bowl, mix the lactose-free yogurt, lemon juice, ginger, cumin, paprika, garam masala, turmeric, salt, and pepper. Add the chicken pieces and coat them well. Let it marinate for 20–30 minutes on the counter, or cover and refrigerate overnight for deeper flavor.
2. Sear the chicken: Heat a large skillet over medium-high heat. Add the garlic-infused oil. Cook the chicken in batches to avoid overcrowding the pan. Cook until browned and mostly cooked through, about 3–4 minutes per side. Remove the cooked chicken to a plate and set aside.
3. Start the aromatics: In the same pan, reduce the heat to medium and melt the butter. Add the green scallion tops and grated ginger. Cook for 30–60 seconds until they smell fragrant.
4. Build the sauce base: Stir in the tomato paste and cook for 30 seconds to deepen its flavor. Pour in the tomato passata and maple syrup. Stir well to combine everything.
5. Simmer the sauce: Let the sauce simmer gently for 8–10 minutes. Stir occasionally until the sauce thickens slightly and turns a deep red color.
6. Add cream and finish: Lower the heat to low. Stir in the lactose-free heavy cream (start with ½ cup and add more if you want a richer sauce). Add the cooked chicken back into the pan. Simmer for another 3–5 minutes until the chicken is fully cooked and coated in the creamy sauce.
7. Season and serve: Taste the sauce and add more salt or pepper if needed. Sprinkle with fresh cilantro if desired and serve warm.

Recipe Tips

• Check Your Garam Masala: Many store-bought spice blends include onion or garlic powder as fillers. Always read the label to ensure your garam masala is pure spices to keep this dish low FODMAP.
• Use Garlic-Infused Oil: Garlic flavor is essential for butter chicken. Since garlic cloves are high FODMAP, infused oil provides the flavor without the fructans. Make sure the oil is clear and contains no floating pieces of garlic.
• Green Scallion Tops Only: The white bulbs of green onions (scallions) are high in FODMAPs, but the green tops are safe. Use kitchen shears to snip just the green parts for a mild onion flavor.
• Don’t Skip the Tomato Paste: Cooking the tomato paste in butter for a few seconds “blooms” the flavor. This removes the raw, metallic taste of the tomato and adds a rich, savory depth to the sauce.

What To Serve Low FODMAP Butter Chicken

This rich curry needs a simple side to soak up the creamy sauce. Steamed Basmati rice is the classic choice and is naturally gluten-free and low FODMAP. For a vegetable side, try steamed green beans or carrots. If you want bread, look for a gluten-free flatbread or tortilla that does not contain high FODMAP ingredients like honey or chicory root fiber.

How To Store Low FODMAP Butter Chicken Leftovers

• Refrigerate: Store the leftover butter chicken in an airtight container in the refrigerator for up to 3 to 4 days. Reheat gently on the stove or in the microwave.
• Freeze: You can freeze this curry for up to 3 months. Place it in a freezer-safe container or bag. Note that the cream sauce may separate slightly when thawed, but stirring it while reheating will usually fix the texture.

Low FODMAP Butter Chicken Nutrition Facts

Serving Size: 1 serving (approx. 1/4 of recipe)

• Calories: 520 kcal
• Total Fat: 34g
• Saturated Fat: 14g
• Cholesterol: 165mg
• Sodium: 980mg
• Total Carbohydrate: 14g
• Dietary Fiber: 3g
• Sugars: 8g
• Protein: 38g

Frequently Asked Questions

• Can I use coconut milk instead of lactose-free cream? Yes, you can use canned coconut milk. Canned coconut milk is low FODMAP in servings of 1/4 cup (60g). If you use a larger amount, it may increase the FODMAP load, so be mindful of your serving size.
• Is this recipe spicy? This recipe is mild to medium. The spices used (cumin, paprika, garam masala) are more aromatic and warming than hot. If you prefer a spicy kick, you can add a pinch of cayenne pepper or chili powder (check for no garlic/onion).
• Can I make this dairy-free? Yes. To make it dairy-free, substitute the butter with a dairy-free butter alternative or oil, and use full-fat coconut milk or a dairy-free cooking cream instead of the lactose-free cream.

Try More Recipes:

• Low FODMAP Brown Rice Recipe
• Low FODMAP Black Bean Tacos Recipe
• Low FODMAP Black Bean Burgers Recipe

Low FODMAP Butter Chicken Recipe

Recipe by Sabrine HajriCourse: DinnerCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

30

minutes

Cooking time

20

minutes

Calories

520

kcal

This Low FODMAP Butter Chicken features tender chicken thighs simmered in a rich, creamy tomato sauce. It uses garlic-infused oil and lactose-free dairy to create a gut-friendly version of the classic Indian dish without sacrificing flavor.

Ingredients

• For the Chicken Marinade:

• 1 ½ lb (680g) boneless, skinless chicken thighs
  

• ⅓ cup lactose-free plain yogurt
  

• 1 tbsp lemon juice
  

• 1 tbsp fresh grated ginger
  

• 1 ½ tsp ground cumin
  

• 1 ½ tsp sweet paprika
  

• 1 tsp garam masala (no onion/garlic)
  

• ½ tsp turmeric
  

• 1 tsp salt

• For the Sauce:

• 2 tbsp garlic-infused oil
  

• 2 tbsp butter
  

• ¼ cup green scallion tops (green parts only)
  

• 1 ½ cups plain tomato passata
  

• 2 tbsp tomato paste
  

• 1 tbsp maple syrup
  

• ½ cup lactose-free heavy cream

Directions

• Marinate: Mix yogurt, lemon, ginger, and spices. Coat chicken and let sit for 20 minutes.
  
• Sear: Brown chicken in garlic-infused oil over medium-high heat. Remove from pan.
  
• Make Sauce: Melt butter in the pan; add scallion greens and ginger. Stir in tomato paste, passata, and maple syrup. Simmer for 8–10 minutes.
  
• Combine: Stir in cream and return chicken to the pan. Simmer 5 minutes until cooked through.