Low FODMAP Chicken Pumpkin Curry is an Indian chicken tikka made with garam masala, spices, pumpkin puree, and coconut milk. Serve over basmati rice for the perfect fall dinner!
Normally when we think of fall and pumpkins, it’s with baked goods, like muffins and pie. This recipe, however, is savory and a little spicy! It takes pumpkin spice to a whole new level. I adapted it from this recipe from Food.com. I was skeptical when I first made it, but ended up being blown away by how much flavor the dish has and how tender the chicken is.
Garam masala is the spice blend that makes this dish so delicious. It’s basically like pumpkin pie spice, but with cumin and coriander added to make it savory. Most garam masala blends that can be bought in the store do not contain FODMAPs, like garlic and onion, but check the label just to be sure. Or you can make your own using a recipe like this: Easy Garam Masala.
Canned pumpkin does contains moderate levels of oligos, but 1/4 cup is considered low in FODMAPs, so this recipe should be tolerated by most people with IBS. Be sure to serve it over basmati rice. I found it was really good with steamed broccoli florets on the side. Low FODMAP Chicken Pumpkin Curry would be the perfect dish to serve for dinner on Halloween night!
Try these other low FODMAP pumpkin recipes from my collection:
Low FODMAP Chicken Pumpkin Curry
Ingredients
- 1 1/2 pounds boneless, skinless chicken breast, cut into chunks
- 2 tablespoons lime juice
- 1 1/2 teaspoons maple syrup
- 1 teaspoon salt, divided
- 1/2 teaspoon ground black pepper, divided
- 1 tablespoon FODY Garlic-Infused Oil
- 1 tablespoon minced fresh ginger root
- 1 1/2 teaspoons garam masala
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground paprika
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground cardamom
- 1/4 teaspoon ground turmeric
- 3/4 cup canned pumpkin puree
- 3/4 cup canned light coconut milk
- 3 tablespoons plain yogurt (lactose-free if needed)
- fresh chopped cilantro
- steamed basmati rice
Instructions
- Coat a 13″ x 9″ baking dish with cooking spray. Place chicken evenly in bottom of dish. In a small bowl, whisk together the lime juice and maple syrup. Drizzle over the chicken. Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper.
- In a large skillet, heat the garlic-infused oil over medium heat. Add the ginger and dried spices and saute until spices are lightly browned and fragrant, about 3 to 5 minutes. Remove from heat and whisk in the pumpkin and coconut milk. Stir in the yogurt and remaining 1/2 teaspoon salt and 1/4 teaspoon pepper.
- Pour pumpkin mixture evenly over top of the chicken and cover tightly with aluminum foil. Place in the refrigerator to marinate for one hour.
- Preheat oven to 450 degrees F. Bake chicken covered for 40 minutes.
- Sprinkle with cilantro and serve over basmati rice.
Notes
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Looks so yumy. these dishes recipies are seem so easy for me to try them in my kitchen. you always put yumy recipies here and your prestention for serving food is also so good.
Can this recipe be frozen once cooked! I’ve made it 5 times already and love it so much! I
am the only one in the house that eats low fodmap though so don’t want to waste it.
Yes, I freeze cooked leftovers all the time! Just thaw and reheat.
I am wanting to use fresh jap. Pumpkin rather than canned. Could I add 1 1/2 cups diced pumpkin rather than use canned? Thanks
I think that fresh would work as long as is it cooked and mashed like canned pumpkin!