Fragrant Ginger & Pepper Chicken Curry (Low FODMAP)
Vibrant, aromatic chicken curry that proves you don't need onion or garlic for incredible flavor. Ready in under an hour with gut-friendly ingredients.
This recipe is carefully designed to be Low FODMAP compliant. Garlic-infused oil provides flavor without FODMAPs since the fructans don't transfer to oil. Only the green tops of spring onions are used, as the white bulbs contain high FODMAP fructans. Bell peppers are Low FODMAP in moderate portions (up to 75g per serving). Coconut yogurt should be unsweetened and free from inulin or other FODMAP-containing additives. Ginger, tomatoes, and the spices used are all Low FODMAP. Chicken thighs are naturally FODMAP-free. Fresh chili is Low FODMAP in small amounts (one small chili per recipe is safe). Portion size matters: this recipe serves 4, providing a generous but safe serving per person.
Living with IBS doesn't mean sacrificing the bold, complex flavors of your favorite curries. This Low FODMAP chicken curry delivers all the warmth and satisfaction you crave, built on a foundation of fresh ginger, aromatic spices, and garlic-infused oil that provides depth without the digestive distress.
The secret to this curry's success lies in its layered approach to flavor. Fresh ginger brings bright, zingy heat while garam masala and cumin create that essential curry warmth we all love. Sweet bell peppers add natural sweetness and vibrant color, while a touch of coconut yogurt at the end creates luxurious creaminess without dairy. The result is a curry that tastes like it simmered for hours, yet comes together in just 30 minutes of active cooking.
What makes this recipe particularly brilliant for FODMAP followers is how it sidesteps common trigger ingredients without compromise. Instead of onions and garlic, we use the green tops of spring onions and garlic-infused oil, both perfectly safe options that deliver savory depth. The chicken thighs stay incredibly tender and juicy, while the peppers maintain a slight bite that adds textural interest to every spoonful.
This curry is endlessly adaptable too. Prefer it milder? Skip the chili powder and fresh chili. Want more vegetables? Add zucchini or eggplant in the final 10 minutes. Serve it over fluffy basmati rice, with crispy poppadoms, or alongside warm naan bread made with suitable flour. It's comfort food that loves your gut back.
🥗 Ingredients
Metric
- garlic-infused oil 3 tbsp
- fresh ginger root 40g, peeled and finely grated
- long green chili 1 small (about 10g), deseeded and finely chopped (optional)
- spring onions (green tops only) 4 stalks, finely sliced (about 60g green parts)
- garam masala 2 tsp
- ground cumin 1 tsp
- chili powder 1/2 tsp (adjust to taste)
- boneless, skinless chicken thighs 600g, cut into bite-sized pieces
- red bell peppers 2 medium (about 300g), cut into chunks
- tinned chopped tomatoes 400g tin
- granulated sugar 1 tsp
- sea salt 1 tsp, or to taste
- unsweetened coconut yogurt 120ml (check label for no inulin or FODMAP additives)
- fresh cilantro small handful, for garnish (optional)
Imperial
- garlic-infused oil 3 tbsp
- fresh ginger root 40g, peeled and finely grated
- long green chili 1 small (about 10g), deseeded and finely chopped (optional)
- spring onions (green tops only) 4 stalks, finely sliced (about 60g green parts)
- garam masala 2 tsp
- ground cumin 1 tsp
- chili powder 1/2 tsp (adjust to taste)
- boneless, skinless chicken thighs 600g, cut into bite-sized pieces
- red bell peppers 2 medium (about 300g), cut into chunks
- tinned chopped tomatoes 400g tin
- granulated sugar 1 tsp
- sea salt 1 tsp, or to taste
- unsweetened coconut yogurt 120ml (check label for no inulin or FODMAP additives)
- fresh cilantro small handful, for garnish (optional)
👨🍳 Instructions
- 1
Build the aromatic base
Pour the garlic-infused oil into a large, deep frying pan or skillet and set over medium heat. Once the oil shimmers, add the grated ginger, chopped green chili if using, sliced spring onion greens, garam masala, cumin, and chili powder. Stir constantly for about 60 seconds until the spices become wonderfully fragrant and the ginger releases its aroma. This blooming process is crucial for developing deep, complex curry flavors.
⏱️ 2 min - 2
Sear the chicken and peppers
Add the chicken pieces and chunked bell peppers to the aromatic spice mixture. Toss everything together, ensuring each piece of chicken gets coated in the fragrant oil and spices. Cook for 2-3 minutes, turning the chicken occasionally, until the pieces are lightly golden on the edges and the peppers begin to soften slightly. The chicken doesn't need to be cooked through at this stage.
⏱️ 3 min - 3
Simmer the curry
Pour in the tinned chopped tomatoes, then add the sugar and sea salt. Stir well to combine everything, scraping up any flavorful bits stuck to the bottom of the pan. Bring the mixture to a gentle simmer, then reduce the heat to medium-low. Let the curry bubble away for 15-18 minutes, stirring every few minutes, until the tomato sauce has thickened considerably and reduced, and the chicken is completely cooked through and tender. The sauce should coat the back of a spoon. If it starts to stick or looks too dry, add a splash of water and continue cooking.
⏱️ 18 min - 4
Finish with creamy yogurt
Remove the pan from the heat and stir in the coconut yogurt, mixing it through the curry until you have a beautiful, creamy sauce with a lovely pale orange color. Let it warm through for just 30 seconds on the residual heat. Taste and adjust seasoning if needed, adding more salt or a pinch of sugar to balance the acidity of the tomatoes.
⏱️ 1 min - 5
Serve
Ladle the fragrant curry into bowls over fluffy basmati rice or alongside your favorite Low FODMAP flatbread. Dollop extra coconut yogurt on top and garnish with fresh cilantro or additional sliced spring onion greens if desired. This curry tastes even better the next day as the flavors continue to meld.
⏱️ 2 min
🔄 FODMAP-Friendly Swaps
Onions and garlic contain high FODMAP fructans. Garlic-infused oil captures flavor without FODMAPs, and spring onion greens are the Low FODMAP part of the vegetable.
Regular yogurt contains lactose, a high FODMAP sugar. Coconut yogurt is naturally lactose-free and Low FODMAP when unsweetened.
For a vegetarian version, use firm tofu (pressed and cubed) or tempeh. Both are Low FODMAP and will absorb the curry flavors beautifully.
Zucchini (up to 65g per serving) and eggplant (up to 75g per serving) are Low FODMAP alternatives that add different textures while keeping the recipe gut-friendly.
🔬 The Science Behind This Recipe
Ginger has been used for centuries to calm digestive upset, and modern research supports its traditional use. The active compounds in ginger, particularly gingerols and shogaols, have been shown to help reduce nausea, support healthy gut motility, and may even have anti-inflammatory properties that benefit the digestive tract. For those with IBS, ginger is a particularly valuable ingredient because it's naturally Low FODMAP and can help soothe symptoms while adding incredible flavor. The garlic-infused oil technique works because FODMAPs (specifically fructans) are water-soluble, not fat-soluble, meaning they don't transfer into oil during the infusion process. This allows you to capture the aromatic compounds that give garlic its distinctive flavor while leaving the problematic sugars behind. Similarly, the green tops of spring onions contain minimal FODMAPs compared to the white bulbs, making them a safe choice for adding that essential onion-like flavor to curries and other dishes. By understanding these food science principles, you can recreate virtually any curry recipe in a gut-friendly way without sacrificing taste or satisfaction.
Download Printable PDF
Save this recipe for offline use