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This Chicken and Chickpea Tikka Masala is a simple and fresh remake of one of my favorite Indian dishes, Chicken Tikka Masala. Low FODMAP, gluten free, dairy free.

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low FODMAP Chicken and Chickpea Tikka Masala #lowfodmap #healthyrecipe #tararochfordnutrition

I think one of the most common questions I have been asked while being pregnant is “are you having any food cravings?” My cravings are all over the place and usually go away as soon as I eat the thing I’m craving, but something that has sounded good all throughout pregnancy has been Indian takeout.

Brian and I can’t get enough!! While it’s fun to get take out every once in a while, I thought I would make a simple, fresh and low FODMAP homemade version of one of my favorite dishes…Chicken Tikka Masala.

I added fiber and nutrient filled chickpeas to the mix, swapped the heavy cream for coconut milk, and used a blend of spices that is just irresistible.

low FODMAP Chicken and Chickpea Tikka Masala #lowfodmap #healthyrecipe #tararochfordnutrition

Chicken and Chickpea Tikka Masala Tips

  • This dish calls for quite a few spices, but they really are necessary to get just the right flavor. If you find that there are many spices you don’t use often check out your grocery store’s bulk spice section and get just the amount you need.
  • Chickpeas are a nutritious source filling fiber and protein, and they also contain several vitamins and minerals.  1/4 cup serving of chickpeas is considered low FODMAP according to the Monash University app. 
  • This meal makes quite a few servings, so the leftovers are great to pack for an easy and satisfying lunch (meal prep!)

low FODMAP Chicken and Chickpea Tikka Masala #lowfodmap #healthyrecipe #tararochfordnutrition

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low FODMAP Chicken and Chickpea Tikka Masala #lowfodmap #healthyrecipe #tararochfordnutrition

Chicken and Chickpea Tikka Masala


  • Author: Tara Deal Rochford
  • Prep Time: 10 minutes
  • Cook Time: 16
  • Total Time: 26 minutes
  • Yield: 6 servings 1x

Description

This Chicken and Chickpea Tikka Masala is a simple and fresh remake of one of my favorite Indian dishes, Chicken Tikka Masala. Low FODMAP, gluten free, dairy free.


Scale

Ingredients

1 cup brown rice

1 ½ tablespoons garlic infused olive oil, I like FODY Foods brand

1 lb chicken breast, cut into 1-inch pieces

¼ cup freeze-dried chives

3 tablespoons tomato paste

1 tablespoon freshly grated ginger

1 ½ teaspoons garam masala

2 teaspoons smoked paprika

1 ½ teaspoons ground cumin

1 ½ teaspoons ground turmeric

1 teaspoon ground coriander

¼ teaspoon cayenne

1 teaspoon salt

¼ teaspoon black pepper

1 15 oz can crushed tomatoes

1 cup vegetable broth, for low FODMAP use FODY Foods or homemade

½ cup coconut milk

1 15 oz can garbanzo beans (chickpeas)*

½ lemon juiced


Instructions

In a medium saucepan, cook rice according to package directions.

Heat garlic infused olive oil in a large stockpot or Dutch oven over medium heat. Add chicken and chives to the pot and cook until golden on the outside for about 5 minutes.

Stir in the tomato paste, ginger, garam masala, smoked paprika, ground cumin, turmeric, coriander, cayenne, salt, and pepper for about a minute or until fragrant. 

Stir in the crushed tomatoes and broth. Bring to a boil; reduce the heat and simmer until it is slightly thickened. About 10 minutes.

Stir in the coconut milk and garbanzo beans until heated through. Squeeze the lemon over the top of the mixture and stir. 

Serve with rice. 


Notes

*Chickpeas contain a moderate amount of GOS in a 1/2 cup serving, if served according to this recipe, the amount should be within the 1/4 cup low FODMAP limit.

This recipe has not been tested for FODMAP content, but all ingredients are used in low FODMAP amounts according to the Monash University app.

  • Category: dinner
  • Method: stove top
  • Cuisine: indian

Nutrition

  • Serving Size: 1/6 of recipe
  • Calories: 435.6
  • Sugar: 7.9 g
  • Sodium: 783.4 mg
  • Fat: 12.3 g
  • Saturated Fat: 3.7 g
  • Carbohydrates: 48.7 g
  • Fiber: 7.9 g
  • Protein: 32.8 g

Keywords: tikka masala, homemade takeout, dinner, low fodmap, dinner

low FODMAP Chicken and Chickpea Tikka Masala #lowfodmap #healthyrecipe #tararochfordnutrition

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  1. It was a chilly day out this morning and this recipe sounded like a yummy warm lunch option! I got all the ingredients and started to make it.. only to realize I forgot the coconut milk! I substituted it for whole milk and it still turned out great!! We had plenty for leftovers for tomorrow! Thanks Tara!!

    • So glad you made this recipe and enjoyed it, JoAnna!! 🙂 And subbing whole milk for coconut milk was a perfect swap!

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