Chicken Tikka (Mild, No Cream)
Charred chicken thighs in yogurt and warming spices—turmeric, cumin, ginger—without cream sauce or restaurant heat. Spices with anti-inflammatory properties many of us tolerate well in remission.
Chicken Tikka (Mild, No Cream)
Charred chicken thighs in yogurt and warming spices—turmeric, cumin, ginger—without cream sauce or restaurant heat. Spices with anti-inflammatory properties many of us tolerate well in remission.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Marinade
For Serving
Instructions
Whisk together the yogurt, garlic-infused oil, ginger, cumin, coriander, turmeric, paprika, cayenne (if using), salt, and lemon juice in a large mixing bowl until smooth and well combined.
Equipment: large mixing bowl, whiskAdd the chicken cubes to the marinade and toss until every piece is thoroughly coated. The yogurt should cling to the chicken.
Cover the bowl with plastic wrap and refrigerate for at least 2 hours, or up to overnight for deeper flavor.
Tip: Marinate overnight for deeper flavor penetration—the yogurt's acidity breaks down proteins, making the chicken incredibly tenderPreheat your oven to 425°F (220°C) or heat an outdoor grill to medium-high heat.
425°F (220°C)Equipment: oven, grillIf grilling, thread the marinated chicken onto metal or soaked wooden skewers. If baking, arrange the chicken pieces in a single layer on a rimmed baking sheet lined with parchment paper.
Equipment: metal skewers, baking sheet, parchment paperBake for 18-20 minutes, flipping halfway through, until the chicken is charred at the edges and cooked through. If grilling, cook for 4-5 minutes per side, turning once, until you see dark grill marks and the chicken releases easily from the grates.
Tip: Flip halfway through for even charring on both sidesCheck that the internal temperature reaches 165°F (74°C) by inserting an instant-read thermometer into the thickest piece.
165°F (74°C)Equipment: instant-read thermometerRemove from heat and let the chicken rest for 5 minutes to allow the juices to redistribute.
Serve the chicken over basmati rice (or SCD-legal alternative), garnished with fresh cilantro and lemon wedges on the side.
Notes
Storage
Refrigerate cooked chicken in an airtight container for up to 3 days. Store rice separately to prevent sogginess. Reheat gently in a 300°F (150°C) oven or microwave in 30-second intervals to avoid drying out.
Dairy-free option
If yogurt bothers you, substitute with unsweetened coconut yogurt (check for carrageenan, which some of us find irritating). The texture won't be quite as tender, but the flavor will still work.
Spice sensitivity
Start with half the cumin, coriander, and paprika if you're spice-sensitive. Skip the cayenne entirely—it adds heat but not essential flavor. You can always add more spice at the table.
SCD alternative
Basmati rice is not permitted on the Specific Carbohydrate Diet. Serve over cauliflower rice or well-cooked, mashed butternut squash. Use SCD-legal homemade yogurt fermented 24 hours instead of commercial lactose-free yogurt.
Chicken breast substitution
Use boneless, skinless chicken breasts instead of thighs if preferred, but reduce cooking time to 15-18 minutes. Thighs are more forgiving and stay juicier.
Make-ahead
Marinate the chicken overnight (up to 24 hours) for maximum flavor and tenderness. The yogurt's acidity breaks down proteins, making the chicken incredibly tender.
Oven vs grill
Both methods work well. Grilling gives smokier char and more authentic flavor, while baking is more convenient and easier to monitor. If using the oven, broil for the last 2-3 minutes for extra char.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
