Low FODMAP Chicken Curry Recipe

This creamy, tender low fodmap chicken curry is made with coconut milk, aromatic spices, and root vegetables and ready in 35 minutes. The rich, golden sauce thickens beautifully as it simmers, filling your kitchen with warmth. I finally found a way to satisfy my takeaway cravings without the stomach ache.

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Why This Classic Works

Most traditional curries rely on a heavy base of sautéed onions and garlic paste, which are unfortunately high in FODMAPs and off-limits for many of us. I discovered that using garlic-infused olive oil and the green tops of spring onions mimics that essential savory depth perfectly without triggering symptoms.

The real secret, however, is blooming the spices in the hot oil before adding the liquid. It was a surprise to realize how much flavor actually comes from just turmeric, cumin, and coriander alone; you won’t even miss the alliums once the coconut milk brings everything together.

Low FODMAP Chicken Curry Ingredients

• 1 lb (500g) chicken thighs or breasts, cut into 1-inch cubes
• 1 tbsp garlic-infused olive oil
• 1 tbsp fresh ginger, grated
• 2 tbsp low FODMAP curry powder (ensure no garlic/onion powder in ingredients)
• 1 can (13.5 oz/400ml) full-fat coconut milk
• 1 cup carrots, sliced into rounds
• 1 cup potatoes (Yukon Gold work best), cubed small
• 1/2 cup spring onion greens (green parts only), chopped
• 1 tbsp lime juice
• 1 tsp salt
• Fresh cilantro, for garnish

How To Make Low FODMAP Chicken Curry

1. Sear the Chicken: Heat the garlic-infused oil in a large deep pan or Dutch oven over medium-high heat. Add the cubed chicken and cook for 3-4 minutes until browned on all sides, then remove to a plate (it doesn’t need to be fully cooked yet).
2. Bloom the Spices: Reduce the heat to medium. Add the grated ginger and curry powder to the remaining oil in the pan. Stir constantly for 60 seconds until the spices are dark and fragrant, being careful not to burn them.
3. Simmer the Sauce: Pour in the coconut milk and scrape the bottom of the pan to release any flavorful bits. Add the carrots, potatoes, and salt. Return the chicken (and its juices) to the pan. Bring to a gentle boil, then lower heat and simmer uncovered for 20 minutes until the vegetables are tender and the sauce has thickened.
4. Finish the Dish: Stir in the lime juice and chopped green onion tops. Taste and adjust salt if needed. Serve immediately topped with fresh cilantro.

Recipe Tips

• Check your powder: Many store-bought curry powders contain garlic or onion powder. Read the label carefully or make your own blend using turmeric, cumin, coriander, and a pinch of chili.
• Oil matters: Garlic-infused oil adds the savory punch this dish needs. Ensure you buy one where the garlic has been strained out, as the FODMAPs are water-soluble but not oil-soluble.
• Cut veggies evenly: Since this is a quick curry, make sure your potatoes and carrots are cut into small, uniform pieces so they cook through in the 20-minute simmer time.

What To Serve With Low FODMAP Chicken Curry

Steamed basmati rice is the classic pairing here, as it soaks up the creamy coconut sauce beautifully while remaining gentle on digestion. For a lower-carb option, you can serve this over quinoa or brown rice if tolerated. A side of steamed green beans or sautéed spinach adds extra color and nutrition without complicating the meal.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. You can also freeze this curry for up to 2 months; the coconut milk may separate slightly upon thawing, but it will come back together when reheated gently on the stove.

FAQs

• Is coconut milk low FODMAP?
  Yes, canned coconut milk is generally considered low FODMAP in serving sizes of about 1/4 to 1/2 cup. Since this recipe uses one can for 4 servings, it fits well within safe limits.
• Can I use light coconut milk?
  You can, but the sauce will be much thinner and less rich. If you use light milk, you might need to simmer it longer to reduce the liquid.
• What if I can’t find safe curry powder?
  You can make a quick blend using 2 parts turmeric, 2 parts ground coriander, and 1 part ground cumin. Add a pinch of cayenne if you like heat.

Try More Recipes:

• Low FODMAP Sesame Chicken Recipe
• Low FODMAP Chicken Broccoli Rice Casserole Recipe
• Low FODMAP Tofu Curry Recipe

Nutrition

• Calories: 450 kcal
• Total Fat: 25g
• Saturated Fat: 18g
• Cholesterol: 85mg
• Sodium: 680mg
• Total Carbohydrate: 16g
• Protein: 28g