Main Course

Mild and Creamy Butterless Butter Chicken (Low FODMAP)

By: Phoebe Lapine

This recipe is republished with permission from Phoebe Lapine’s book, SIBO Made Simple. 

Dietary Compliance: Gluten-free, Dairy-free, low-FODMAP, Paleo, Low-Carb

Indian cuisine can be incredibly soothing for your gut if you avoid the dishes with added cream and lots of butter. Curries and sauces are usually loaded with healthful spices like warming fresh ginger and anti-inflammatory turmeric.

Phoebe’s Butter Chicken is mild and heat-free, and still relatively creamy thanks to ghee and coconut milk. For lovers of spicy food, add a few pinches of cayenne to the spice mixture, or a halved jalapeño to the sauce as it simmers.

If you’re not Low FODMAP, you can use the full can of coconut milk and omit the stock.


on the podcast: cooking and eating for sibo

Here’s some info about the thyroid-healthy ingredients in this recipe:

Suggested Accompaniments

Serve Butter Chicken atop whichever accompaniment fits your dietary requirements:

5 from 5 votes

Mild and Creamy Butterless Butter Chicken (Low FODMAP)

Dietary Compliance: Gluten-free, Dairy-free, low-FODMAP, Paleo, Low-Carb

Prep Time 5 minutes
Cook Time 20 minutes
Servings 4

Ingredients

  • 4 tbsp grassfed ghee or coconut oil
  • 1 tbsp ground turmeric
  • 2 tsp ground cumin
  • 1 tsp garam masala
  • 2 tbsp minced fresh ginger
  • 2 tbsp tomato paste
  • 1 cup full-fat coconut milk
  • 1/2 cup low-FODMAP chicken stock*see notes
  • 2 tbsp freshly squeezed lemon juicefrom 1/2 a lemon
  • 1 tsp sea salt
  • 2 lbs boneless skinless chicken thighscut into 2-inch pieces
  • 1/4 cup  roughly chopped fresh cilantro leaves

Instructions

  1. In a large lidded saucepan, heat the ghee or coconut oil over a medium-low flame. Add the turmeric, cumin, garam masala, ginger and tomato paste. Cook for 2 minutes, until a fragrant paste forms.

  2. Carefully stir in the coconut milk, chicken stock, lemon juice and salt. Bring the sauce to a simmer and cook over medium-low heat until slightly reduced and golden in hue, 10 minutes. 

  3. Fold in the chicken and continue to simmer over medium heat, stirring occasionally, for 10 minutes. 

  4. Place the lid on the pan simmer for another 5 to 10 minutes, until the chicken is tender enough to break apart with your spatula. Serve immediately with the cilantro as garnish.

Recipe Notes

Check out Phoebe's blog for a quick, easy low-FODMAP chicken stock recipe. (The stock recipe is tip number 1.)

Serve this atop whichever accompaniment fits your dietary requirements:

Nutritional Info Print
Nutrition Facts
Mild and Creamy Butterless Butter Chicken (Low FODMAP)
Amount Per Serving
Calories 547 Calories from Fat 333
% Daily Value*
Fat 37g57%
Saturated Fat 23g115%
Trans Fat 1g
Cholesterol 255mg85%
Sodium 900mg38%
Potassium 885mg25%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 2g2%
Protein 47g94%
Vitamin A 259IU5%
Vitamin C 7mg8%
Calcium 50mg5%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

About the Author

Phoebe Lapine is a food and health writer, gluten-free chef, speaker, and the voice behind the award-winning blog Feed Me Phoebe. She is the host of the SIBO Made Simple podcast and author of the forthcoming book by the same name, which helps those newly diagnosed or chronically fighting small intestine bacterial overgrowth (SIBO). Phoebe’s work has appeared in Food & Wine, Marie Claire, SELF, Glamour, Cosmopolitan and Mind Body Green, who named her one of 100 Women to Watch in Wellness. She lives in Brooklyn, NY with her husband and beagle.