This low FODMAP Chicken Tikka Masala with Gluten Free Naan Bread brings all the bold, comforting flavours, without the belly troubles. It’s a cozy, gut-friendly take on your favourite Indian-inspired dish, perfect for sensitive tummies and weeknight cravings.
This low FODMAP chicken tikka masala recipe is the reason I’m vowing to cook more Indian food going forward. Y’all know me by now (don’t ya?!) I ain’t scared of getting my hands a little dirty in the kitchen. New recipes and new ingredients are my jam. Buuuut, I’m not gonna lie… somewhere along the way, I lost touch with cooking Indian food!
It’s not that I don’t love it. Cause I do. It just never happens to make it’s way into my meal plan. After one bite of this delicious chicken tikka masala, bae made me promise to cook more Indian inspired dishes. The quick and easy homemade naan that soaks up allllll the sauce is just a bonus. But trruuuust me when I say that it’ll take this low FODMAP dish to the next level!
MEAL PLANNING 101
As you already know, or could likely assume, I’m the sole meal planner up in this house. I sit down with a nonnegotiable glass of wine (duh). A pen and piece of paper (old school, huh?). And whatever else I can pull inspiration from for the week. Normally that comes in the form of magazines, cookbooks, pinterest, something I saw on a menu that week. You get the idea.
Usually I do this on a Friday so I have the weekend to hit up the farmer’s market/grocery store. For a gal that seriously does not plan any other aspect of her life, I’d say meal planning has become second nature to me. Stepping into a grocery store these days without a list is like showing up to the movie theatre without a purse full of smuggled in snacks…just something you simply do not do, am I right?!
I must admit, I have it pretty easy. All I’m cookin’ for (most of the time) is myself and the boyfriend (aka bae). No kids. No large number of mouths to feed. And the best and most important? Definitely no picky eaters to worry about. As a matter of fact, bae hardly ever even knows what we’re having for dinner until it’s ready and I plop it down in front of him. Sure, he does the shopping with me most of the time (and sometimes, even for me) but the guy does not ask any questions.
I guess that’s the perks of having the meal plan thing down to a science. He just knnnnows that it’ll likely be something we’ve never had before (yeah, I’m crazy like that). Or something out of our “so-good-we-have-to-have-it-again” vault. But, no matter what meals I have planned for the week, he just knnnnnows that variety and variation is just what I do. Vegan. Vegetarian. Seafood. Meat. We’re havin’ it. Along with that, I reeeeally try my best to incorporate all kinds of different sh*t – whether that be ingredients or cuisines.
But, I’m here to tell you, friends, that sometimes, without even noticing it, I’ll go months (or shamefully longer) without diving into a particular culture’s food. Indian is that food for me. I just don’t cook enough of it! And when I do, just like this low FODMAP chicken tikka masala has done to both bae and I, I always ask myself why that is.
LOW FODMAP CHICKEN TIKKA MASALA
So, again, like the low FODMAP steak niçoise salad, it took watching FODMAPs for me to kind of dive into cuisines that normally don’t find their way into my kitchen. I’ve cooked Indian food before but for some reason, when that pen and paper is in my hand on meal plan Friday, my mind hardly ever drifts there.
This is a pretty easy recipe to follow. Although this is a low FODMAP Version, it can easily be made regular. For example, you don’t have to use lactose free yogurt or gluten free flour for the naan. The homemade paste is really where it’s at here…the smell, taste and flavours are just the reminders I needed that I simply need to cook more Indian food!
PERFECT INSTANT POT RICE
Ah, rice in the instant pot. Aka my go-to way of making rice. Since discovering it’s perfection, I have not (and likely will never, lol) go back to stove top rice. No lie. It’s so damn easy. So damn quick. Seriously fool-proof. Comes out perfect every damn time. And the best part? It can do it’s thang, no supervision needed, in the background while you focus on everything else.
In this case, I love starting the rice first, before anything else. That way, when the meal is done, the rice is waiting. I love this method so much that I honestly say getting an instant pot just to cook rice is so worth it (but hello….have you seen what else they can do?!!! They’re MAGIC!!!)
Check out my full recipe for making rice in the instant pot.
GLUTEN FREE NAAN
I’ve always loved two-ingredient naan (normally just greek yogurt + self-rising flour) so I was thrilled when swapping those out for FODMAP friendly versions (lactose free yogurt + gluten free flour) did the trick just fine. I do have to say, though, that the gluten free version definitely does not puff up as much as the regular, which to me is a good indicator of when to flip it. So, just be aware, that the GF version may not “tell” you when to flip, just do so after a few minutes and some brown spots have appeared.
PRO TIP: If using GF flour here, though, keep in mind that it’s necessary to add baking powder and xanthan gum to the flour in order to keep it all together. Without the presence of gluten, we need that lil extra somethin’ somethin’ to act as a binding agent for the flour and give our baked goods some structure. Without it, failure is on the horizon.
Nonetheless, if you’re not gluten free or low FODMAP, feel free to sub out the gluten free flour for regular and omit the baking powder and xanthan gum. Either way, brushing your naan with ghee/butter and freshly chopped parsley is a must in my books.
THE COME TOGETHER
You’re gonna want all three of these components directly on your plate but exactly how you wanna do that is up to you. I like putting some saucy chicken down on one side of the plate first. Then adding the plain rice to the other side, some cut up naan slices above that and of course, an extra spoonful or two of that delicious tikka masala sauce. When I eat it, I’ll make sure to get the chicken and rice in every spoonful, leaving the naan to clean up the mess… it really doesn’t get any better than that for this saucy-loving gal.
FREQUENTLY ASKED QUESTIONS
Chicken tikka masala is inspired by Indian flavors but is widely believed to have originated in the UK. It’s often called a British-Indian dish! A delicious blend of traditional spices and creamy curry adapted for Western palates.
It’s rich, creamy, and packed with warm, savory spices like cumin, turmeric, and garam masala. Think mild tomato curry meets grilled chicken with a slightly smoky, tangy, and comforting flavour.
Not usually! It has loads of flavour but tends to be more mild than spicy. If you’re sensitive to heat, especially on a low FODMAP diet, this version keeps things gentle while still tasting amazing.
This low FODMAP version is definitely easier on the gut than traditional recipes. It skips high-FODMAP ingredients like onion and garlic but still brings all the flavour, making it a great option for those with IBS or sensitive digestion.
Stored in an airtight container, leftovers will last about 3 to 4 days in the fridge. It also reheats well and gets even more flavourful after a day, making it great for meal prep.
NOT GLUTEN FREE OR LOW FODMAP? TRY this recipe with my 2 ingredient naan bread instead!
LOVE INDIAN FOOD? Try my recipe for butter chicken next!
MORE GREAT CHICKEN RECIPES
GARLIC & HERB BUTTER WHOLE ROASTED CHICKEN
PERUVIAN-INSPIRED CHICKEN AND RICE BOWLS
INSTANT POT CHICKEN DRUMSTICKS
LOVE THIS RECIPE? PIN IT FOR LATER!
LOW FODMAP CHICKEN TIKKA MASALA
Ingredients
FOR THE CHICKEN TIKKA MASALA
- 2 large Chicken Breasts cut into cubes
- ¾ cup Coconut Milk
- ⅔ cup Strained Tomatoes
- 1 bunch Green Onions green parts only, chopped
- 1 large Lemon juiced
- ¼ cup Lactose-Free Yogurt
- 4 tbsp Fresh Parsley chopped and divided
- 2 tbsp Garam Masala
- 2 tbsp Fresh Ginger chopped
- ½ tbsp Turmeric
- ½ tbsp Chili Powder
- 2 tsp Sea Salt
- 1 tsp Ground Cloves
- 1 tsp Paprika
- Pinch of Cayenne
- ¼ tsp Cumin
FOR THE GLUTEN FREE NAAN BREAD
- 260 grams Lactose-Free Yogurt
- 250 grams Gluten Free Flour
- ½ tsp Baking Powder
- ½ tsp Sea Salt
- ¼ tsp Xanthan Gum
- 2 tbsp Ghee melted, for brushing
- Fresh Parsley chopped, for garnish
FOR SERVING
- Brown or White Rice (see notes for instant pot recipes)
Instructions
- Add the yogurt. Then the paste. Combine well, until chicken is evenly coated, and place in the fridge to marinate for at least an hour (up to 24).
- Add the chicken pieces and cook a few minutes per side, until browned.
- Add the tomatoes and coconut milk, bring to a boil then reduce and simmer for 15 minutes, until the sauce has thickened slightly.
- Make the Naan: Add all the ingredients into a large bowl and mix/knead, using your hands, until well combined, forming it into a large ball.
- Cut into 5 even pieces.
- Place a skillet over medium heat (no oil necessary). Once hot, add one naan piece at a time.
- Generally, they take a few mins per side (the second side slightly less time than the first). You'll know when to flip it when it starts puffing up, however, keep in mind that since they are gluten free, they may not puff up as much – check after a few minutes – there should be light brown spots but no burning.
- To Assemble: Add a few spoonfuls of the saucy chicken into a bowl next to a few scoops of plain rice. Cut the naan into triangles and serve alongside the dish for dipping. Top with more sauce and fresh chopped parsley, if desired.
Notes
Nutrition
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