This creamy Low FODMAP Chicken Curry is made with tender chicken chunks, rich coconut milk, garlic-infused olive oil, and a blend of warm spices like turmeric and ginger. The recipe creates a smooth, aromatic, and savory main course that is full of flavor but gentle on the digestive system. It is a perfect quick dinner for a busy weeknight, making enough to serve four people.

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Low FODMAP Chicken Curry Ingredients

2 tablespoons garlic-infused olive oil
1 lb boneless, skinless chicken thighs or breasts, cut into chunks
1 red bell pepper, sliced
1 medium carrot, thinly sliced
2 scallions, green parts only, sliced
1 tablespoon fresh ginger, grated
2 teaspoons mild curry powder (ensure no onion or garlic ingredients)
1 teaspoon ground cumin
1 teaspoon ground turmeric
½ teaspoon smoked paprika (optional)
1 cup canned coconut milk (full fat is best for creaminess)
½ cup low FODMAP chicken broth
1 cup fresh spinach (optional)
Salt and black pepper, to taste
Fresh cilantro, for serving (optional)

How To Make Low FODMAP Chicken Curry

Heat the oil: Place a large skillet over medium heat and add the garlic-infused olive oil. Let it warm up until it shimmers.
Brown the chicken: Add the chicken chunks to the pan and season them with salt and pepper. Cook for about 5 minutes until the chicken is lightly browned on the outside.
Bloom the spices: Stir in the grated ginger, curry powder, cumin, turmeric, and smoked paprika. Cook and stir constantly for 30 seconds until the spices smell very fragrant.
Add the vegetables: Toss in the sliced red bell pepper, carrot, and the green parts of the scallions. Stir well to coat the vegetables in the spiced oil.
Simmer the sauce: Pour in the canned coconut milk and the chicken broth. Reduce the heat to low and let the curry simmer gently for 15–20 minutes, or until the chicken is cooked through and the carrots are tender.
Wilt the spinach: If you are using spinach, stir it into the hot curry during the last minute of cooking until it just wilts.
Finish and serve: Taste the curry and add more salt or pepper if needed. Remove the pan from the heat and garnish with fresh cilantro before serving.

Recipe Tips

Check Your Curry Powder: Many store-bought curry powders contain garlic powder or onion powder, which are high FODMAP. Always read the label carefully or make your own simple blend using turmeric, cumin, and coriander.
Use Canned Coconut Milk: For a rich, authentic curry texture, use canned coconut milk (culinary type) rather than the coconut milk found in the refrigerated dairy aisle. The canned version has a higher fat content which prevents the sauce from being watery.
Serving Size Matters: Canned coconut milk containing guar gum is low FODMAP in serving sizes of about 1/4 cup to 1/2 cup. This recipe uses 1 cup divided by 4 people, keeping it within safe limits.
Fresh Ginger is Best: Freshly grated ginger provides a “zing” that dried ginger cannot match. It also aids digestion, which is a bonus for sensitive stomachs.

What To Serve Low FODMAP Chicken Curry

This saucy dish is best served over a bed of fluffy white rice, such as Basmati or Jasmine, which naturally soaks up the flavors. For a lower-carbohydrate option, you can serve it over quinoa. A side of simple steamed green beans or a crisp cucumber salad with a lime dressing adds a nice refreshing crunch to balance the creamy sauce.

How To Store Low FODMAP Chicken Curry Leftovers

Refrigerate: Store the leftover curry in an airtight container in the refrigerator for up to 3 days. The flavors often meld and improve overnight.
Freeze: You can freeze this curry for up to 2 months. Note that coconut milk can sometimes separate slightly when thawed. To fix this, simply reheat it gently on the stove and stir well to bring the sauce back together.

Low FODMAP Chicken Curry Nutrition Facts

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

Calories: 340 kcal
Total Fat: 22g
Saturated Fat: 12g
Cholesterol: 80mg
Sodium: 280mg
Total Carbohydrate: 9g
Dietary Fiber: 2g
Sugars: 3g
Protein: 26g

Frequently Asked Questions

Can I make this vegetarian? Yes. You can replace the chicken with firm tofu cubes or canned chickpeas. Just make sure to drain and rinse the chickpeas well, as canned chickpeas are lower in FODMAPs than dried ones (safe serving is about 1/4 cup).
Is this curry spicy? This recipe is mild to moderate depending on your curry powder. Since it does not use fresh chili peppers or cayenne, it is generally family-friendly. You can add red pepper flakes if you want more heat.
What if I can’t find garlic-infused oil? You can make a quick version by sautéing large cloves of garlic in oil for 2-3 minutes and then removing the garlic cloves completely before adding the chicken. The flavor infuses into the oil, but the fructans (the part that causes stomach issues) stay in the garlic clove.

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