Grilled Chicken with Curry-Lime Marinade (Low-FODMAP, Dairy-Free)

Grilled Chicken with Curry-Lime Marinade (Low-FODMAP, Dairy-Free)

 Everyone needs an easy low fodmap marinade, and this one has only 6 ingredients! Great with thighs but you can sub chicken breasts if you prefer. It's a quick, flavor-packed dinner for the grill that keeps your belly calm if you have IBS.

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Adding curry seasoning to an otherwise simple marinade gives it a whole new twist, and that’s how today’s recipe was born. 

Having a few great spices and marinades up your sleeve is essential for tasty low-FODMAP cooking. Since sweet curry powder is a blend of spices typically used in Indian cooking, it packs a lot of flavor into a dish without much effort--this marinade only has 6 ingredients (plus salt)!

You can find sweet curry powder in most supermarkets, and of course online. It has little to no heat and is highly versatile. 

Other ways to use sweet curry powder:

  • Season roast vegetables
  • Season grilled or baked fish
  • Add to dips or yogurt sauce
  • Spice up chicken or tuna salad
  • Add to rice

I served this chicken with basmati rice seasoned with cumin and allspice. I love to make sauces like this on the fly with whatever I have on hand so that’s what you see here.

I used lactose-free plain yogurt, lemon juice, parsley, chopped tomatoes, and a couple dashes of curry powder.

Want more? Check out the other posts in the Low-FODMAP Spices Series:

Easy Coconut-Shrimp Curry with Chickpeas

Ancho-Orange Roast Chicken and Spaghetti Squash

Maple-Soy Chicken Drumsticks with 5 Spice

And one more great curry recipe: Easy Slow Cooker Indian Butter Chicken and Perfect Basmati Rice

Grilled Chicken with Curry-Lime Marinade (low-FODMAP, dairy-free)

You can substitute any other chicken pieces (boneless or bone-in), but cooking times will vary. Sweet curry powder (also called “yellow” or “mild”) is a blend of spices that typically does not include onion or garlic, but always check the ingredient list to avoid any FODMAPs.

Serves 4 to 6 

INGREDIENTS

1 ¼ cup (lightly packed) cilantro (leaves and thin stems), plus additional for garnish
⅔ cup chopped scallions (7 to 8)
7 tbsp lime juice (3 to 4)
7 tbsp oil (olive, grapeseed, or vegetable oil)
1 tbsp Dijon mustard
3 tsp sweet curry powder (see note above)
1/2 tsp salt
2 lbs boneless, skinless chicken thighs (about 8)

INSTRUCTIONS

1. Add cilantro and scallions to the bowl of a food processor fitted with the metal blade. Pulsing in 5-second bursts, process until chopped, scraping down bowl as needed. Add lime juice. With processor running, slowly pour in the oil through the feed tube.

2. Add mustard, curry powder, and salt. Process until combined, scraping down bowl as needed.

3. Place chicken thighs in a heavy duty zip top plastic bag. Add marinade and seal. Shake the bag a bit to coat chicken. Refrigerate 4 to 24 hours, turning back once or twice. When ready to grill, transfer chicken to a plate (discard marinade) and bring to room temperature.

4. Prepare a charcoal or gas grill (high for gas) and brush grate with oil. Grill chicken over direct heat, turning once or twice, until internal temperature reaches 165F on an instant-read thermometer or center is no longer pink, 7 to 9 minutes. Rest 5 minutes, garnish with cilantro, and serve.