Low FODMAP Butternut Squash Chicken Tikka Masala

Winter squash has got to be one of my favorite vegetables- which means I love this time of year!  I love seeing new squash recipes arrive in my inbox and on my Facebook news feed.  I usually print them out and add them to a binder labeled “recipes to try”.  One of my favorite sources of recipe inspiration is an online Facebook group called “Low FODMAP Paleo Community” which is run by the lovely Kelly of TastyFace Organics.  She posts really awesome recipe ideas that can be adapted for a low FODMAP and/or paleo diet.

When I saw that Kelly posted the idea for this recipe adaptation, I knew I had to make it!  And boy am I glad I did- it is super flavorful and pretty simple to make!

chicken tikka masala (2)

Low FODMAP Butternut Squash Chicken Tikka Masala

  • Servings: 4
  • Difficulty: medium
  • Print

Low FODMAP Butternut Squash Chicken Tikka Masala

Adapated from Inspiralized.com


For Butternut Squash Noodles:

  • 1 large butternut squash (neck portion only)- peeled & spiralized (watch this video to see how)
  • 1 T avocado oil
  • Sea salt & black pepper, to taste

For Chicken Tikka Masala:

  • 1 boneless, skinless chicken breast
  • 1 T coconut oil (or extra virgin olive oil)
  • 1.5 cups chopped green onion (green part only for low FODMAP)
  • 2 garlic cloves (or 1 tsp garlic infused olive oil for low FODMAP)
  • 1.5 cups strained or pureed tomatoes (I used this brand)
  • 2 tsp lemon juice
  • 1 tsp dried ginger or 1 T peeled and grated fresh ginger
  • 2 tsp cumin
  • 1.5 tsp garam masala
  • 1.5 tsp ground coriander
  • 1/4 tsp cayenne pepper
  • 1/4 tsp sea salt
  • 1/2 cup full-fat coconut milk (here is a gum-free brand)
  • 1/2 cup freshly chopped cilantro


  1. Preheat oven to 375 degrees Fahrenheit.  In a small baking dish, coat chicken breast with avocado oil.
  2. While oven is preheating, begin peeling & spiralizing butternut squash.
  3. Once the oven has preheated, add chicken breast and cook for 20-25 minutes or until no longer pink inside.  Set aside.
  4. Turn oven temperature up to 400 degrees Fahrenheit.  Once preheated, add squash “noodles” and cook for 15-18 minutes or until soft.
  5. While noodles are cooking, heat coconut oil in a large saucepan over low-medium heat.  Add green onion and garlic, stirring until soft.
  6. Add strained or pureed tomatoes, lemon juice, ginger, cumin, garam masala, coriander, cayenne, and sea salt.  Allow to cook for 5-10 minutes to combine flavors.
  7. While cooking, cut chicken into bite-sized pieces.
  8. Stir coconut milk, cilantro, and chicken into sauce.  Cook 1 additional minute.  Serve over butternut squash noodles.


  • If you do not have a spiralizer, try chopping the butternut squash into 1″ cubes, roasting them for approximately 25 minutes at 400 degrees, and then topping with the sauce.
  • To use up the extra butternut squash, you can either cut it into cubes and roast it or add it to a soup or stew.  Alternatively, you can cut it into cubes and freeze it for future use.

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