Is this recipe kid-friendly?

Most low FODMAP recipes are mild, gentle, and family-friendly. If you're cooking for kids, skip any optional spicy or strongly flavored ingredients and serve in smaller portions.

Is Low FODMAP Chicken Curry (Coconut, 30 Minutes) safe during the elimination phase of the low FODMAP diet?

Yes — every ingredient in this recipe was chosen to stay within Monash University's low FODMAP serving limits. Stick to the listed portion sizes and you'll be fine during the strict elimination phase. Individual tolerances vary, so always reintroduce ingredients gradually under a dietitian's guidance.

Can I substitute ingredients I don't have?

Absolutely — just keep swaps low FODMAP. Use our free Low FODMAP Food Checker and Substitution Finder tools to confirm any replacement is safe. Avoid common high FODMAP swaps like onion, garlic, honey, or regular dairy.

Can I double or halve this recipe?

Yes — this recipe scales linearly. When doubling, watch your cookware size and increase cook time slightly so everything cooks evenly. When halving, round egg counts up rather than down.

Low FODMAP

Low FODMAP Chicken Curry (Coconut, 30 Minutes)

Sarah Mitchell, RDN•July 1, 2026

Total Time

30 min

Servings

Prep

10 min

Cook

20 min

Low FODMAP Chicken Curry (Coconut, 30 Minutes) — low FODMAP dinner ready to serve

Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian

Published July 1, 2026

A fragrant coconut chicken curry made without onion or garlic — using ginger, garlic-infused oil, turmeric, cumin and coconut milk. Serves 4 with jasmine rice and ready in 30 minutes.

Ingredients

500g boneless chicken thighs, cubed
3 tbsp garlic-infused olive oil
1 tbsp fresh ginger, grated
2 tsp ground turmeric
2 tsp ground cumin
1 tsp ground coriander
1/2 tsp smoked paprika
1/4 tsp chili flakes (optional)

Instructions

Heat the oil. In a large deep pan, warm garlic-infused olive oil over medium heat until shimmering.
Bloom the spices. Add grated ginger and cook 30 seconds until fragrant. Sprinkle in turmeric, cumin, coriander, paprika and chili flakes. Stir constantly for 45 seconds — this "toasts" the spices and unlocks flavor.
Sear the chicken. Add cubed chicken and salt. Cook 4–5 minutes, stirring, until the outside is golden.
Build the sauce. Stir in tomato paste and cook 1 minute. Pour in coconut milk and chicken stock, scraping any browned bits from the bottom.
Simmer. Reduce heat to low, cover partially and simmer 15 minutes until chicken is cooked through and sauce thickens slightly.
Add bell pepper. Stir in sliced bell pepper and cook uncovered another 5 minutes — you want it crisp-tender, not mushy.
Finish. Turn off heat. Stir in lime juice, taste for salt. Scatter fresh cilantro and scallion green tops.
Serve over 1 cup cooked jasmine rice per portion.

Serving Notes

Serves 4 generously. For more one-pan dinners, see our Low FODMAP Chicken Recipes Hub.

Storage

Refrigerate up to 3 days or freeze up to 2 months. Curry flavor deepens overnight.

FODMAP Notes

Traditional curry is a FODMAP challenge (onion, garlic, sometimes cream). This version delivers all the depth without triggers:

Chicken thighs: Green — plain protein is always safe.
Garlic-infused olive oil: Water-soluble FODMAPs stay behind, giving garlic flavor without fructans.
Fresh ginger: Green at 1 tbsp per serve. Read our ginger guide.
Turmeric, cumin, coriander, paprika: All green in spice quantities.
Coconut milk: Green at 1/2 cup canned per serve — we split 400ml over 4 portions.
Bell pepper: Green at 75g per serve — perfect at 1/4 pepper each.
Scallion green tops only: The green parts are safe; whites contain fructans.
Lime juice, cilantro: Always green.
Jasmine rice: Green at 1 cup cooked.

Skip these traditional additions: onion, garlic, garam masala blends (often contain onion powder), curry paste (usually contains garlic and onion), yogurt (unless lactose-free), cashews (high FODMAP). For more ideas, browse our Low FODMAP Dinner Hub and log responses with the Symptom Tracker.

This recipe follows guidelines from the Monash University FODMAP Program.

Storage Tips

Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.

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If you have been navigating a sensitive gut or following the Low FODMAP diet, you likely mourn the loss of a hearty, comforting bowl of chili. Traditional recipes are veritable landmines for IBS sufferers, loaded with onion, garlic, and excessive amounts of galacto-oligosaccharides (GOS) from beans. But this is 2026, and we no longer compromise on flavor for the sake of digestion. This recipe is the result of extensive testing to replicate the deep, savory 'umami' punch of classic chili without a single clove of garlic or bulb of onion. We utilize the science of infused oils, the chemical browning of meat (the Maillard reaction), and strategic spice blooming to create a complex flavor profile. We also use carrots and bell peppers to provide the bulky texture usually provided by excess beans, keeping the legume content within strict Monash University green-light safety limits. Ideally suited for meal prepping, this chili actually tastes better after 24 hours in the fridge, allowing the spices to meld. It is rich, smoky, just spicy enough, and entirely safe for the elimination phase. Whether you are cooking for a family with mixed dietary needs or strictly for your own gut health, this dish proves that 'safe' food never has to be bland food.

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