Tandoori Chicken - Low FODMAP Recipe




Low FODMAP, Gluten Free, Dairy Free (optional), Egg Free 

Serves: 4-6

Serve with NOGO : Eggplant Relish

Pair this mouth watering Low FODMAP Tandoori Chicken recipe with our multi-award-winning Eggplant Relish.   Full of rich delicious Indian Flavours, whilst keeping your tummy safe from bloating troubles!



  • 1 1/2 cups plain full fat yoghurt
  • 1 tbsp vegetable oil
  • 11/2 tbsp lemon juice
  • 1 tsp grated ginger 
  • 5 garlic clove equivalent, Low FODMAP Garlic replacer
  • 3 tsp garam masala spice mix 
  • 5 tbsp kashmiri chilli powder 
    • (or 3:1 smoky paprika to cayenne spice blend)
  • 1 tsp turmeric powder
  • 2 tsp cumin powder
  • 2 1/2 tsp coriander powder
  • 1/2 tsp chilli powder (or add to taste for extra heat)
  • 5 tsp Australian Sea Salt


  • 1cup plain yoghurt
  • 1/2cup mint leaves, packed
  • Salt and pepper to taste
  • 1 tblsp Olive oil

 1.2 KG Chicken thigh or drum sticks (skin on).

  • We suggest chicken on the bone, to keep it nice and moist during cooking!
  • Spray oil for cooking


Cooking Instructions: 

Marinade : 12-24 hours:

  • In a medium bowl whisk together all marinade ingredients
  • Add chicken and stir until the chicken is well-coated with marinade.
  • Marinade.  Minimum 1 hour, preferably up to 24 hours.

Cooking – OVEN:

  • Preheat your oven to 180c.
  • Remove the chicken from the marinade and reserve liquid
  • Line a baking tray with foil and place chicken on top
  • Place tray with chicken in preheated oven (180 degrees)
  • Bake for 20 minutes then generously slather the chicken on both sides with marinade
  • Bake for a further 12 minutes, baste with marinade again, spray with oil
  • Increase over to 220c
  • Bake for a further 10-15 minutes until charred spots appears.
  • Serve chicken warm with Jasmin Rice, Minted Yogurt and NOGO Eggplant Pickle


Combine ingredients in a food processor and blitz until mint is finely chopped.  Serve with meal.


  • Preheat BBQ with closed lid to medium.
  • Brush spray with oil.
  • Place chicken, skin side down on grill
  • Cook for 5 minutes until surface is just becoming caramelized.
  • Baste again and turn the chicken.
  • Baste again, then close lid.
  • Cook for 20 minutes or until internal temperature of the chicken is 175F/80C (this is for chicken on the bone).
  • Make sure to baste twice more whilst cooking.


Double the recipe and use the leftover chicken for another meal! This dish is fantastic served cold with a wrap, salad or sandwich.

Make a wrap for lunch:

Strip the chicken and place in your favourite wrap with lettuce, tomato, yogurt and NOGO Eggplant Relish.

 Make a salad for dinner:

Serve chicken on top of a lettuce, tomato, cucumber salad. Make a marinade using Yogurt and NOGO Eggplant Relish.

Make an open sandwich:

Strip the chicken, grab a delicious piece of toasted sour-dough. Slather the Toast with NOGO Classic Mayo, Eggplant Relish, Tandoori chicken, lettuce and finely sliced tomato.