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My Gluten Free Tandoori Chicken Recipe (low FODMAP)

My gluten free Tandoori chicken recipe is a beautiful blend of spices, lactose-free yoghurt and lemon – just like from your local Indian restaurant! It’d be perfect on the BBQ and it’s low FODMAP too.

Today I’ve gone for a skinless chicken thigh joint as the perfect cut for my gluten free Tandoori chicken recipe. But please don’t make the same mistake I did when I first cooked chicken on the bone…

My Gluten Free Tandoori Chicken Recipe (low FODMAP)

It was bloody raw!

(literally bloody.)

We put so much effort into making up the spice mix, marinading the chicken for 24 hours, cooking it, then serving it all up nicely and then… it wasn’t done.

Dinner ruined! It’s pretty off-putting when you’ve already eaten part of your dinner, then you find that it’s not cooked in the middle.

Fortunately we were ok! But despite tasting amazing, we didn’t make this recipe again for a long time…

My Gluten Free Tandoori Chicken Recipe (low FODMAP)

That was until I picked up a Thermapen!

It’s a digital food thermometer that’s as simple as unfolding it and probing your poultry or testing your turkey. It’s also great for checking the temperature of oil when deep-frying, which eliminates that silly guessing game you have to play.

Now I know that the safe internal cooked temperature of chicken is 75 degree celsius, I’m no longer terrified of cooking chicken on the bone!

I just give it a prod and that’s it (it only takes 3 seconds max to give an accurate reading too). No raw meat served up and no need to hack up your food just to check the middle.

My Gluten Free Tandoori Chicken Recipe (low FODMAP)

It’s 100% up there in my kitchen essentials now and once you’ve got one, there really is no going back.

I spent a while looking for the ‘on’ button, but it turns out that all you need to do is unfold the probe to turn it on and off. There’s me trying to make things all complicated!

Given that BBQ season is right around the corner, trust me – you’ll definitely be grateful you’ve got a Thermapen handy. It even has a backlit display in lower light so you can clearly read it during those late night BBQ sessions!

As you can tell, this is my new kitchen gadget of choice!

My Gluten Free Tandoori Chicken Recipe (low FODMAP)

So now I can guarantee that my gluten free Tandoori chicken is actually cooked this time, I guess it’s about time that I gave you the recipe!

Gluten free Tandoori Chicken Recipe (low FODMAP)

A beautiful blend of spices, lemon and yoghurt that's mildly spicy and exactly what you'd get in your local Indian restaurant.
Servings 2


  • 4 skinless chicken thigh joints
  • 1 large zip-lock bag.

For the marinade

  • 320 g natural yoghurt lactose free or dairy free if needed
  • 1 tbsp lemon juice
  • 1 tsp allspice
  • 1 tsp cayenne pepper
  • 1 tsp cinnamon
  • 1 tsp ginger
  • 2 tsp cumin
  • 2 tsp smoked paprika
  • 1 tsp garlic-infused olive oil
  • 1 tsp black pepper
  • 1 tsp salt
  • For the garnish
  • Fresh chives
  • A wedge of lemon
  • A little extra yoghurt


  • Remove the skin from your chicken thigh joints if they have any. You can do this simply by firmly holding the joint on a chopping board and peeling it back with your other hand. Place these into a zip-lock bag.
  • Grab a medium sized mixing bowl and mix up all the marinade ingredients until smooth. Pour this into the zip-lock bag.
  • Mix the marinade around in the zip-lock bag so that all the chicken is well coated. You can leave this anywhere from 1 hour to 24 hours in the fridge. The longer the better obviously, but I leave mine for an hour.
  • Preheat your oven to 200c.
  • Place the marinated chicken onto a baking tray. Leave most of the marinade in the back and dispose of it - if the chicken it too thickly coated with the marinade, it'll form an unwanted layer. We just want a nice, thin layer of marinade on the chicken.
  • Place it in the oven for 30-35 minutes. Make sure you use your Thermapen to check that it's 75c in the middle (make sure it's not touching a bone).
  • Serve up with rice, fresh chives, a wedge of lemon and some more yoghurt. Put a little pepper over your rice and enjoy!


* You could use any cut of chicken for this it would just change the cooking time.

My Gluten Free Tandoori Chicken Recipe (low FODMAP)

Thanks for reading how to make my gluten free Tandoori chicken recipe! If you make it, I’d love to see how it turns out. So absolutely make sure that you send me a pic using my social media links below…

Interested in picking up a Thermapen? You can check them out over on their website by clicking here.

Any questions about the recipe? Please do let me know by leaving a comment below or on Facebook / Twitter / Instagram!

Thanks for reading,

Becky xxx

This is a post in partnership with Thermapen.

Oh and don’t forget to pin this for later!

My Gluten Free Tandoori Chicken Recipe (low FODMAP)

Tap here to buy my first ever gluten-free recipe book!

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