Tandoori Chicken

Tandoori chicken 1
Serves: 4
Prep: 25 minutes
Cook: 30 minutes

Bring the flavours of India into the kitchen with this super easy low FODMAP tandoori chicken. This chicken dish made with the perfect mix of India spices balanced with the soothing creaminess of the yoghurt. Greek yoghurt gently tenderizes meat resulting in a tender, pull apart chicken breast. You could even turn the chicken into skews and BBQ them to add that authentic smokey flavour!!

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½ cup plain greek yoghurt (or lactose-free yoghurt if you malabsorb lactose)

125 g 4.4 oz

2 tsp tomato paste

10 g 0.4 oz

1½ tsp paprika

3 g 0.1 oz

1 tsp ground coriander

2 g 0.7 oz

2 tsp salt

10 g 0.4 oz

Chicken breast, in thick slices

600 g 21.2 oz

2 tbsp olive oil

36 g 1.3 oz

Kent/Japanese pumpkin, cut into thick slices

900 g 31.7 oz

6 spring onions, green tops thinly sliced

16 g 0.7 oz

¼ cup fresh lime juice

62.5 g 2.2 oz

2½  tbsp ginger, peeled and finely chopped

40 g 1.4 oz

3 cups coriander leaves

48 g 1.7 oz

Steamed rice, to serve


  1. Move the oven racks to have one rack in the upper and another rack in the lower third of the oven. Preheat the oven to 230°C/450°F.

  2. In a large mixing bowl mix together the yoghurt (lactose-free if needed), tomato paste, paprika, ground coriander, and 2 tsp of salt. Add chicken and toss to coat. Let sit at room temperature at least 10 minutes. 

  3. Using a rimmed baking tray grease with 1 Tbsp of oil place the chicken on the tray leaving space between the chicken pieces.

  4. In a bowl mix together 1 Tbsp of oil, 1 tsp of salt and the pumpkin pieces. Coat the pumpkin place on another non-stick baking tray.

  5. Place the tray with the chicken on the top rack of the oven and the pumpkin on the lower rack. Leave to cook for about 15-20 minutes. Make sure to turn over the pumpkin after 7 minutes to ensure the pumpkin cooks through to being a tender golden brown. 

  6. Meanwhile, in a blender mix together the green tops of 6 spring onions, ¼ cup fresh lime juice, ginger, 3 cups of coriander leaves, 60ml of water, ¼ cup oil, and 2 tsp of salt and blend till smooth. 

  7. Steam rice to serve 4 as per rice packaged instructions.

  8. Divide the rice among 4 serves and top with chicken, pumpkin, and sauce. Garnish with coriander leaves. Enjoy!


  • Marinating the chicken can also be done the night before and left to marinate in the refrigerator overnight.

Nutrition Information (per serve)
Energy 2577 Kj / 616 cal
Protein 41.00g
Carbohydrates 29.00g
Sugar 5.00g
Total Fat 39.00g
Saturated Fat 7.00g
Fibre 5.00g
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