My Gluten Free Katsu Curry Recipe (low FODMAP, dairy free)

Looking for an awesome gluten free Katsu curry recipe? You've just found it! It's also low FODMAP, dairy free and so easy and quick to make at home too.
Servings 2


For the breaded chicken

  • 2 chicken breasts
  • 200 g gluten free breadcrumbs (watch out for gram flour if low FODMAP)
  • 50 g gluten free plain flour
  • 2 eggs

For the Katsu sauce

  • garlic infused olive oil (make sure it has no bits of actual garlic in it if low FODMAP)
  • 2 medium carrots sliced, peeled or spiralised
  • 2 tablespoons gluten free plain flour
  • 4 teaspoons mild curry powder (if low FODMAP, see links above)
  • 600 ml chicken stock (if low FODMAP, see links above)
  • 4 teaspoons gluten free soy sauce
  • 2 bay leaves
  • 1 teaspoon garam masala (ensure low FODMAP if needed)

To serve

  • Jasmine rice
  • Fresh chives


  1. Pre-heat your oven to 180c/200c fan.

  2. Take your chicken and butterfly it (cut it in half and fold it open like a book). Cover it with clingfilm and bash it with a rolling pin so it's really nice and flat.

  3. Roll your butterflied chicken breast it in a bowl of gluten free plain flour until lightly dusted. Then roll it in a bowl of your two beaten eggs.

  4. Then roll it in gluten free breadcrumbs. Dip it back in the egg mixture and then the breadcrumbs once more. Repeat for both chicken breasts.

  5. Heat a generous amount of garlic-infused olive oil in your frying pan, ensuring there's enough oil to lightly cover the entire saucepan.

  6. Shallow fry the breaded chicken until slightly golden (this should only take a minute or two each side) and place into the oven for 12-15 minutes.

  7. Once your chicken is cooked, chop it into strips and keep warm until later.

  8. To create the Katsu sauce, heat garlic infused olive oil in a saucepan or wok.

  9. Add your carrots (chopped however you wish) and fry over a low to medium heat until slightly softened.

  10. Add and stir in the gluten free plain flour, curry powder and cook for 1 minute.

  11. Gradually stir in the chicken stock until combined.

  12. Add the gluten free soy sauce and bay leaves. Slowly bring to the boil.

  13. Turn down the heat and simmer for 20 minutes or until the sauce has thickened but is still of pouring consistency. (Basically, the consistency you want your sauce to be!)

  14. Stir in the garam masala.

  15. Take off the heat and remove the bay leaves. (You can also remove the carrots if you wish by pouring the sauce through a sieve - have them on the side though, they taste good).

  16. Serve up your chicken alongside a pile of jasmine rice and pour your sauce over the top. I also like to add some fresh chives and a few leaves.

  17. Enjoy!

Recipe Notes

Watch out for gram flour in gluten free breadcrumbs if you're on the elimination phase or you haven't successfully reintroduced it yet. You might want to make your own out of low FODMAP bread to be safe!