Low-FODMAP Butter Chicken

There is something seriously satisfying about spooning creamy butter chicken over a bowl of warm rice. You get tender pieces of chicken, a silky tomato sauce, and those warm spices that make you want to go back for another bite before you have even finished the first.

This Low-FODMAP-friendly version keeps all that crave-worthy comfort while making a few thoughtful swaps. Scallion green tops and garlic-infused olive oil bring plenty of flavor, while lactose-free yogurt and lactose-free half-and-half give the sauce that rich, creamy finish you want from butter chicken.

Let it all simmer together with ginger, garam masala, tomato, and a fresh squeeze of lemon, and dinner starts smelling pretty hard to resist. Spoon it generously over rice, sprinkle on some cilantro if that is your thing, and get ready to scrape up every last bit of sauce.

Ingredients

Materials Needed

• Cutting board and sharp knife
• Measuring cups and measuring spoons
• Box grater or microplane for the ginger
• Large heavy skillet
• Wooden spoon or silicone spatula
• Small bowl for tempering the yogurt
• Serving bowls or plates

Step-by-Step Instructions

1. 1

   Prep the chicken and aromatics

   Cut the chicken into bite-size pieces, thinly slice the scallion green tops, and grate the fresh ginger. Having everything ready matters here because the first few ingredients cook quickly.

2. 2

   Soften the scallion greens

   Heat the garlic-infused olive oil in a large skillet over medium heat. Add the scallion green tops and cook for 1 to 2 minutes, stirring often, just until they begin to soften.

3. 3

   Melt in the butter

   Add the butter and let it melt completely. Stir in the grated ginger and cook for about 30 seconds, keeping it moving so the ginger becomes fragrant without browning too deeply.

4. 4

   Start the chicken

   Add the chicken pieces and spread them across the skillet. Cook for about 2 to 3 minutes, stirring occasionally, until the outside is no longer pink even though the centers are not fully cooked yet.

5. 5

   Bloom the spices

   Sprinkle in the garam masala, chili powder, salt, and black pepper. Stir for about 30 seconds so the chicken gets evenly coated and the warm spices meet the butter in the pan.

6. 6

   Build the tomato sauce

   Stir in the tomato sauce, tomato paste, and lemon juice until the sauce looks smooth and evenly colored. Bring the mixture to a gentle simmer over medium-low heat.

7. 7

   Add the creamy finish

   In a small bowl, stir a few spoonfuls of the warm tomato sauce into the lactose-free yogurt, then add that mixture back to the skillet with the lactose-free half-and-half. Stir well to create a smooth, creamy sauce.

8. 8

   Simmer until glossy

   Keep the sauce at a gentle simmer for about 10 minutes, stirring occasionally, until it thickens slightly and the chicken is cooked through. Avoid a hard boil so the creamy sauce stays smooth.

9. 9

   Spoon, garnish, and serve

   Divide warm basmati rice among bowls and spoon the Butter Chicken generously over the top. Finish with cilantro if you like and serve right away, with a checked gluten-free flatbread on the side if desired.

Low-FODMAP Notes

The classic inspiration for this dish uses yellow onion and fresh garlic, so this adaptation takes a different route to build its savory base. Garlic-infused olive oil brings garlic flavor without adding garlic pieces, while scallion green tops add a fresh aromatic layer in place of bulb onion.

Use lactose-free yogurt and lactose-free half-and-half to keep the creamy sauce lactose-free. For gluten-free preparation, check every packaged ingredient, especially garam masala, chili seasoning, tomato sauce, tomato paste, and optional flatbread, since formulas can vary by brand.

Serving size and individual tolerance still matter with Low-FODMAP eating. This recipe is designed with Low-FODMAP-friendly ingredients, but it has not been lab-tested, so choose products and portions that fit your own needs.

Recipe Tips

• Let the spices meet the butter. Stirring them briefly into the skillet before the liquids go in helps spread their flavor through the entire sauce.
• Temper the yogurt first. Mixing a little warm sauce into the lactose-free yogurt before adding it to the skillet helps the creamy finish blend in more smoothly.
• Keep the final simmer gentle. A quiet bubble gives the sauce time to thicken around the chicken without aggressively boiling the dairy.
• Read spice-blend labels closely. Garam masala recipes vary, so choose a blend without added garlic, onion, or other ingredients that do not fit your routine.