Low FODMAP Cardamom Tandoori Chicken
Tandoori chicken is one of those dishes that feels like a full sensory experience — smoky, deeply spiced, and charred at the edges in the best possible way. The marinade is built from cumin, coriander, smoked paprika, turmeric, cardamom, and cayenne, so every bite is layered and bold without relying on any high-FODMAP shortcuts. Garlic-infused oil does all the heavy lifting in the flavor department, delivering that savory depth you'd expect while keeping garlic solids completely out of the picture. Lactose-sensitive cooks will want to reach for a lactose-free yogurt here, and at one cup divided across four servings, it stays well within a comfortable portion. Deep slashes cut into the chicken before marinating aren't just for show — they let all those spices work their way into the meat so you're not just getting flavor on the surface. A hot 450°F oven and a roasting rack do the rest, producing beautifully caramelized skin and juicy, pull-apart thighs and drumsticks. Finish with a squeeze of fresh lemon and a handful of cilantro, and this is the kind of dinner that makes the whole effort feel completely worth it.
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Learn more →Ingredients
4 servings
For the chicken
- 3 lbs bone-in, skin-on chicken pieces (drumsticks and thighs)
For the marinade
- 1 cup plain yogurt
- 2 tbsp garlic-infused oil
- 1 tbsp fresh ginger, finely grated
- 2 tsp ground cumin
- 2 tsp ground coriander
- 2 tsp smoked paprika
- 1 tsp ground turmeric
- 1 tsp cayenne pepper
- 1 tsp ground cardamom
- 1 tsp kosher salt
- 2 tbsp fresh lemon juice
For serving
- lemon wedges, for serving (optional)
- fresh cilantro, roughly chopped, for serving (optional)
Instructions
- 1
Pat the chicken pieces completely dry with paper towels. Using a sharp knife, cut 2–3 deep slashes through the skin and into the flesh of each piece — this allows the marinade to penetrate and helps the chicken cook evenly.
- 2
In a large mixing bowl, whisk together the yogurt, garlic-infused oil, grated ginger, cumin, coriander, smoked paprika, turmeric, cayenne, cardamom, salt, and lemon juice until smooth and evenly combined.
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