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Chicken Tikka Masala, Biomy Style
Indian Comfort food Low FODMAP

Chicken Tikka Masala, Biomy Style

Creamy, tomatoey, and deeply comforting — without the garlic and onion. This is the tikka masala you thought you had to give up.

Prep
15 min
Cook
35 min
Serves
4
Protein
Chicken
Spice
Medium
Good for
Dinner

Ingredients

For the marinade

  • 600g boneless chicken thighs, cut into chunks
  • 150g plain lactose-free yoghurt
  • 1 tbsp garlic-infused olive oil
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp garam masala
  • 1 tsp smoked paprika
  • ½ tsp turmeric
  • ¼ tsp cayenne pepper
  • Generous pinch of salt

For the sauce

  • 1 tbsp garlic-infused olive oil
  • 1 tsp freshly grated ginger
  • 400g tinned chopped tomatoes
  • 1 tbsp tomato paste
  • 1 tsp sugar
  • 200ml coconut cream
  • Salt to taste
  • Fresh coriander to garnish
  • Basmati rice to serve

Method

Combine the yoghurt, 1 tbsp garlic-infused oil, cumin, coriander, garam masala, paprika, turmeric, cayenne, and a generous pinch of salt. Toss the chicken pieces through, cover, and marinate for at least 30 minutes. Overnight is better if you have time.

Heat a large pan or griddle over high heat. Cook the marinated chicken pieces for 3–4 minutes per side until charred in spots. They don't need to be cooked through — they'll finish in the sauce. Set aside.

In the same pan, lower the heat to medium. Add the remaining 1 tbsp garlic-infused oil and the grated ginger. Stir for 30 seconds until fragrant.

Add the tinned tomatoes, tomato paste, and sugar. Simmer for 10 minutes, stirring occasionally, until the sauce thickens and darkens slightly.

Stir in the coconut cream. Add the chicken pieces back into the sauce. Simmer gently for 12–15 minutes until the chicken is cooked through and the sauce is rich and creamy.

Season with salt to taste. Serve over basmati rice with fresh coriander scattered on top.

Why the swaps work

Garlic-infused oil instead of garlic cloves
FODMAPs are water-soluble, not fat-soluble. Infusing oil with garlic gives you the flavour without the fructans that cause problems. Use a good quality one — it makes a real difference.
No onion at all
Traditional tikka masala uses a heavy onion base. We skip it entirely and let the tomatoes, spices, and coconut cream do the work. You won't miss it.
Coconut cream instead of heavy cream
Avoids the lactose hit from traditional cream. Coconut cream adds richness and body, and pairs beautifully with the spice profile. If you tolerate lactose-free cream, that works too.
Lactose-free yoghurt in the marinade
The yoghurt tenderises the chicken and helps the spices stick. Lactose-free versions work identically — no flavour difference, no gut drama.

Got questions about this recipe?

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