If you’re looking for some midweek meal inspiration and fancy some bold flavours, then having a quick and easy curry recipe up your sleeve is always a good idea!
Although your favourite takeaway is sadly not an option whilst you’re following a low FODMAP diet, that’s not to say you can’t still enjoy your own homemade version. Even better, there’s no reason why it can’t be just as quick and tasty as a takeaway. Plus, it’ll be healthier and save you money, too - win-win!
In this post, we’re going to share our favourite Bay’s Kitchen curry recipes for all dietary preferences, whether you fancy a light fish dish or would prefer to try one of our vegetarian or vegan options. You’ll also find information on low FODMAP side dishes and condiments, transforming any simple curry into a FODMAP-friendly feast for the whole family to enjoy!
Is a Traditional Curry Low FODMAP?
Traditional curry dishes are usually not low FODMAP, as they often contain high FODMAP ingredients such as onion and garlic. If you’re following a low FODMAP diet, it’s therefore always a good idea to check the ingredients carefully before consuming any pre-made curry dishes. It’s also best to avoid takeaways and restaurant dishes (as tempting as they may be!), as you don’t have control over the ingredients being used.
That’s the bad news out the way. The good news is that there are some simple swaps you can make to create delicious low FODMAP curries at home:
- Onion and garlic: Swap for the green parts of spring onions or use garlic-infused oil
- Chickpeas: Swap for lentils or use tinned chickpeas that have been rinsed well
- Wheat flour: Use gluten-free flour or cornflour as a thickener
- Honey: Swap for maple syrup or rice malt syrup
- Cashew nuts: Swap for peanuts or use a small amount of cashews that have been soaked and rinsed well
- Coconut milk: Use light coconut milk or swap for lactose-free milk
- High FODMAP vegetables: Swap for low FODMAP vegetables such as carrots, spinach, peppers, and pumpkin
To make it easier for you, we've gathered together our favourite low FODMAP curry recipes below - so there’s no guesswork required.
How Bay’s Kitchen Can Help
Bay’s Kitchen was created to help you cook delicious, low FODMAP meals with confidence. When our founder Bay was first diagnosed with IBS and learning all about a low FODMAP diet, she found it tricky navigating food labels and understanding what exactly would trigger her symptoms. This experience led her to create Bay’s Kitchen.
Since then, we have developed a wide range of globally-inspired stir-in sauces, with firm favourites such as Mild Korma, Tikka Masala and Thai Red Curry. This means that you can easily recreate your favourite dishes without worrying about high FODMAP ingredients.
Whether you're craving a fiery sauce or a fragrant bowl of Korma, Bay's Kitchen are here to take the stress out of low FODMAP meal planning, proving that FODMAP-friendly food can be just quick, simple and delicious. Most of these recipes will be ready and on the table in just 30 minutes or less - the perfect option for a weeknight meal and big family get-togethers alike!
For the best introduction to our curry sauces and in preparation for the recipes below, check out our Takeaway Selection, Asian Bestseller Selection, and Thai Sauce Selection.
Low FODMAP Curry Recipes with Meat
Discover a selection of low FODMAP curry recipes featuring protein-packed chicken or beef, which will keep you feeling full and energised. From low FODMAP versions of the classics like Chicken Tikka Masala to unique creations like our Chicken Katsu Curry Noodle Soup, there's something for every palate:
Low FODMAP Curry Recipes with Fish
The perfect choice for those seeking a flavourful dish that is full of heart-healthy Omega-3s, these seafood curries are sure to tantalise your tastebuds!
Whether you’re a pescatarian or just fancy a lighter meal, they’re sure to become firm family favourites, especially in the warmer summer months.
Vegetarian & Vegan Low FODMAP Curry Recipes
A low FODMAP diet can feel restrictive enough, without additional dietary considerations like vegetarian or vegan. But if you’re interested in trying out more plant-based ingredients or you’re already fully meat-free, these whole-food, fibre-rich meals will help you to reach your 5-a-day - without compromising on flavour.
Here is a round-up of Bay’s Kitchen’s favourite vegan and vegetarian curry recipes:
- Spinach & Paneer Korma with Gluten Free Chapatis (V)
- Butternut Squash & Tempeh Massaman Curry with Spinach & Aubergine (V)
- Paneer Korma (V)
- Tofu Katsu Curry with Carrot & Radish Pickle (VE)
- Crispy Tofu Katsu Curry with Green Beans (VE)
- Tempeh & Spinach Tikka Masala (VE)
- Fiery Okra, Tofu & Pumpkin Curry with Black Sesame Seeds (VE)
- Tofu & Vegetable Tikka Masala Curry (VE)
Low FODMAP Thai Curry Recipes
Enjoy the rich and aromatic flavours of Thai cuisine - all from the comfort of your own home! Whether you’re in the mood for a tofu-based curry or a noodle bowl packed with vegetables, there’s a vibrant and aromatic Thai curry to cater for all dietary preferences:
Low FODMAP Curry Spices
If you’re cooking from scratch or using a stir-in sauce, there are plenty of spices that are naturally low FODMAP and will give your curry a kick! Here are some of our go-to low FODMAP spices that we’d advise keeping your spice rack stocked up with.
Note: Make sure to consult the Monash University App to verify spice quantities and ensure they align with low FODMAP guidelines.
- Cumin
- Curry powder (without onion or garlic)
- Ginger
- Lemongrass
- Paprika
- Saffron
- Turmeric
- Chilli flakes or powder
- Coriander
Low FODMAP Curry Accompaniments
There are several traditional accompaniments and side dishes that we expect to see alongside our curry! Thankfully, most of these are either already low FODMAP, or can be made low FODMAP with a few little tweaks.
Once again, make sure to check the label for any high FODMAP ingredients if the item you’re purchasing isn’t low FODMAP-certified. Here are some of our favourites:
- White or brown rice: Both white and brown rice are low FODMAP and serve as excellent bases for absorbing the flavours of curries. Basmati or pilau rice is our side dish of choice for many of the low FODMAP curry recipes listed above.
- Gluten-free naan bread: A perfect low FODMAP option for mopping up every last drop of curry sauce, just make sure to choose a gluten-free option (or, if making your own, opt for gluten-free flour).
- Low FODMAP samosas: Samosas are a moreish starter or side to complete any curry night, but they can include a number of high FODMAP ingredients. Try making your own with this quick and easy recipe.
- Coconut-based raita: A cooling condiment that can be made low FODMAP with coconut yoghurt (according to Monash University, a 125g serving of coconut yoghurt is considered to be low FODMAP).
Summary
Adopting a low FODMAP diet may mean fewer takeaways and meals out for a while, but it doesn’t mean you have to give up curry nights altogether! As long as you’re careful about the ingredients and quantities you use (the Monash University app is your best friend for this), then there’s no reason you can’t enjoy all of your favourite classics with a low FODMAP twist.
You can find our stir-in sauces from Ocado, as well as online on Amazon. Or, you can also make the most of the great savings here on our website with our introductory starter bundles.
We hope that these certified low FODMAP curry recipes inspire you to spice up your midweek meals, and that our stir-in sauces make low FODMAP cooking a time-saving, stress-free and enjoyable experience. We’d love to hear your favourites!
