Low FODMAP Chicken Madras Curry
Rich, warming, and deeply spiced, this curry delivers everything you want from a Madras-style dish — tender seared chicken thighs swimming in a velvety coconut milk and tomato sauce layered with cumin, coriander, smoked paprika, turmeric, and a kick of cayenne. The kind of bold, restaurant-quality flavor that can feel off-limits when you're managing a sensitive gut, but every ingredient here has been carefully chosen to keep things within safe thresholds. Garlic-infused oil does the heavy lifting in place of whole garlic or onion, delivering that savory depth without the fructans, while only the green tops of scallions are used for the same reason. Blooming the spices directly in the pan before the sauce goes in is what gives this dish its incredible complexity — that 60-second step makes a real difference. The drained diced tomatoes cook down into a jammy base, and the full-fat coconut milk rounds everything out into a sauce that clings beautifully to each piece of chicken. Serves 4, so it's a solid weeknight dinner that also reheats like a dream the next day.
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Learn more →Ingredients
4 servings
For the curry
- 2 tbsp garlic-infused oil
- 1 ½ lbs boneless, skinless chicken thighs, cut into 1 ½-inch pieces
- ½ tsp salt
- ¼ tsp black pepper
For the spice base
- 1 tbsp garlic-infused oil
- 6 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 1 tbsp fresh ginger, finely grated
- 2 tsp madras curry powder
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp smoked paprika
- ½ tsp ground turmeric
- ¼ tsp cayenne pepper
For the sauce
- 1 can (14 oz) diced tomatoes, drained
Ingredient noteA serving of up to about 1/3 cup of diced tomatoes is low in FODMAPs. This recipe contains only about 1/4 cup per serving, making it likely Low FODMAP. If you prefer to always avoid diced tomatoes, please tap it and change its rating to Red.
- 1 can (13.5 oz) full-fat coconut milk
- ½ cup chicken broth
- 1 tsp salt, or to taste
For serving
- 2 tbsp fresh cilantro, roughly chopped (optional)
- 1 lime, cut into wedges (optional)
Instructions
- 1
Pat the chicken pieces dry with paper towels and season with 1/2 tsp salt and black pepper. Heat 2 tbsp garlic-infused oil in a large deep skillet or Dutch oven over medium-high heat until shimmering. Add the chicken in a single layer and sear undisturbed for 4 minutes, until the underside is golden and releases easily from the pan. Flip and sear the second side for 2–3 minutes until golden. Transfer the chicken to a plate — it will not be cooked through at this stage.
- 2
Reduce the heat to medium and add the remaining 1 tbsp garlic-infused oil to the same pan. Add the scallion green tops and grated ginger and cook, stirring frequently, until softened and fragrant, about 2 minutes.
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