Butternut Squash Chicken Tikka Masala (Low FODMAP, GF, DF, SCD)
Prep time
Cook time
Total time
Adapated from Inspiralized.com
Serves: 4 servings
  • 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 like this glass-bottled brand)
  • 2 tsp lemon juice
  • 1 T peeled and grated fresh ginger
  • 2 tsp cumin
  • 1.5 tsp garam masala
  • 1.5 tsp ground coriander
  • ¼ tsp cayenne pepper
  • ¼ tsp sea salt
  • ½ cup full-fat coconut milk (try Trader Joe's or use this gum-free product)
  • ½ cup freshly chopped cilantro
  1. Instructions:
  2. Preheat oven to 375 degrees Fahrenheit. In a small baking dish, coat chicken breast with avocado oil.
  3. While oven is preheating, begin peeling & spiralizing butternut squash.
  4. Once the oven has preheated, add chicken breast and cook for 20-25 minutes or until no longer pink inside. Set aside.
  5. Turn oven temperature up to 400 degrees Fahrenheit. Once preheated, add squash "noodles" and cook for 15-18 minutes or until soft.
  6. While noodles are cooking, heat coconut oil in a large saucepan over low-medium heat. Add green onion and garlic, stirring until soft.
  7. 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.
  8. While cooking, cut chicken into bite-sized pieces.
  9. Stir coconut milk, cilantro, and chicken into sauce. Cook 1 additional minute. Serve over butternut squash noodles.
Limit butternut squash to ¼ cup serving size for low FODMAP. Alternatively, for a lower FODMAP dish, you can skip the butternut squash and serve Chicken Tikka Masala over rice or quinoa.

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.
Recipe by Bridgetown Nutrition at https://bridgetownnutrition.com/low-fodmap-butternut-squash-chicken-tikka-masala/