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Low FODMAP Butter Chicken Tacos

Serves 4

Indulge in the vibrant flavours of our low FODMAP Butter Chicken Tacos with Cucumber Salsa and Yoghurt Sauce. These tacos feature tender chicken cooked in a creamy butter chicken sauce, wrapped in warm corn tortillas. Topped with a refreshing cucumber salsa and a tangy yoghurt sauce, each bite is a harmonious blend of richness, crunch, and zest, whilst being gentle on your digestive system. Perfect for a satisfying meal that’s both delicious and tummy-friendly!

Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian

Prep time: 15 minutes

Cook time: 10 minutes

Ingredients

Butter Chicken / paneer / tofu

Cucumber Salsa

  • ½ Telegraph cucumber
  • 1 Tbsp rice wine vinegar 
  • ½ cup fresh coriander, chopped 
  • Salt and pepper to season

Yoghurt Sauce

  • 1 cup plain greek yoghurt or coconut yoghurt for a lactose free option 
  • ¼ cup fresh mint, finely chopped 
  • 1 tsp garlic infused olive oil 
  • 2 Tbsp lime juice 
  • Salt and pepper to taste
The Friendly Food Co low FODMAP spiced carrots and parsnips ...

Method

  1. Chop the chicken, paneer or tofu into even cubes about 2 cm in size. Note: if you are using firm tofu, you will need to pat dry the tofu first, using a paper towel.
  2. Heat a non-stick fry pan with butter or oil on medium-high heat. Fry the chicken, paneer or tofu for 5-6 minutes until lightly golden. Remove from heat and set aside. 
  3. To the same pan, add the Butter Me Up spice mix, and cook for one minute until fragrant. Add the tomato paste and coconut cream and simmer for an additional 2-3 minutes until the sauce has reduced. Add back in the chicken/paneer/tofu and gently mix until it is nicely coated. Turn the heat off but leave on the heat with a lid on to keep hot.
  4. Prepare the cucumber salsa: dice the cucumber into small cubes and add to a bowl along with the rice wine vinegar, coriander and season with salt and pepper. Mix to combine. 
  5. Prepare the yoghurt sauce: by combining the yoghurt, mint, garlic infused olive oil, lime juice and salt and pepper in a bowl. Mix to combine.
  6. Heat the tortillas for 30 seconds in the microwave or in a small pan on medium heat. 
  7. Assemble the tacos with the tortillas, lettuce, butter chicken and top with the cucumber salsa, followed by a dollop of yoghurt sauce. 

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