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+ servings

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.