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Recipes Low FODMAP and Gluten Free Recipe - Tandoori chicken wraps
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For the marinade

150ml/5fl oz lactose free yogurt

2.5cm/1in piece fresh ginger, peeled and chopped

2 tsp each curry powder and ground cumin

1 tsp ground coriander

¼ tsp freshly ground black pepper

1 tbsp vegetable oil

2 tbsp fresh coriander leaves

½ tsp red chili powder, or to taste

2 tsp lemon juice

1 tsp salt, or to taste

For the chicken

400g/14oz boneless chicken thighs, cut into 2cm/1in cubes and pierced with a fork

2 tbsp lactose free melted butter, for basting

To serve

5 ready-made gluten free wraps, wrapped in foil and placed in the oven for the last five minutes of cooking

2 tomatoes, finely sliced

½ cucumber, finely sliced

1 Little Gem lettuce, finely sliced

3 tbsp lactose free yogurt mixed with 1 tbsp chopped mint, to serve

You'll need ten wooden skewers, soaked in water for half an hour


Place all the marinade ingredients into a food processor and blend until smooth. Pour into a large bowl and stir in the chicken cubes. Mix well and leave to marinate in the fridge for as long as possible, preferably overnight. Bring back to room temperature an hour before cooking.

Preheat the grill to medium. Thread the lamb cubes onto the skewers leaving a space between each piece and place under the grill. Cook for around 5-6 minutes, turning halfway through cooking, until tender.

Alternatively, cook in an oven preheated to 200C/400F/Gas 6 for eight minutes. Baste with the melted lactose free butter and cook for another minute or two until the chicken is cooked through.

Divide the chicken pieces into five equal portions and place each portion in the centre of a warmed gluten free wrap. Top with a handful of the sliced vegetables and a spoonful of lactose free yogurt. Roll up and serve.

Recipe adapted from: Good Food

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