Low FODMAP Instant Pot Butter Chicken (Paleo, Whole30, Keto)

Ingredients

• 2 large (about 454 g total)boneless, skinless chicken breasts
• 30 mlgarlic-infused olive oil
• 2 teaspoonsgaram masala
• 1 teaspoonground coriander
• 1 teaspoonpaprika
• ½ teaspoonground turmeric
• ½ teaspoon, or more or less to tastecayenne pepper
• 1 teaspoonsalt
• ¼ teaspoonground black pepper
• 30 mlgarlic-infused olive oil
• 75 gleek, dark green leaves only, finely chopped
• 1 tablespoon fresh, or ½ teaspoon groundginger
• 120 mllow FODMAP chicken bone broth
• 1 can (397 g)diced tomatoes, with juice
• 120 mlcoconut cream, or heavy cream (lactose-free if needed)
• 3 tablespoonsghee, or butter
• to garnish, optionalfresh parsley, chopped
• 185 gwhite basmati or white long-grain rice
• 250 mlcold water

Instructions

1. 1

   Marinate the chicken

   At least 2 hours before cooking, preferably the night before, pat the chicken dry and put it in a small bowl. Whisk together the marinade ingredients in another bowl or measuring cup, then pour over the chicken. Use tongs to turn the chicken until coated, cover the bowl with cling film and refrigerate until ready to cook.

2. 2

   Sauté the aromatics

   When ready to cook, finely chop the leek and grate the ginger if using fresh. Select Sauté on a 6-quart or 8-quart Instant Pot, or a similar pressure cooker, and add 2 tablespoons of garlic-infused olive oil. When the display reads Hot, add the leek and fresh ginger, if using, and cook for 2 minutes, stirring often. Leave out ground ginger at this stage.

3. 3

   Add the tomatoes

   Press Cancel. Pour in the chicken bone broth and scrape the bottom of the pot clean with a plastic spoon or spatula. Add the tomatoes with their juice and the ground ginger, if you did not use fresh ginger.

4. 4

   Pressure-cook chicken

   Take the marinated chicken from the fridge and remove the cling film. Using tongs, transfer the chicken to a small plate. Scrape all the marinade from its bowl into the Instant Pot and stir it in. Set the chicken on top of the tomatoes so it does not touch the bottom of the pot. Add any juices or marinade from the plate, close the lid and set the pressure valve to Sealing. Select Pressure Cook or Manual and set the timer for 5 minutes. When cooking ends, let the pressure release naturally for 10 minutes, then release any remaining pressure and press Cancel.

5. 5

   Check the chicken

   Open the lid and use a clean set of tongs to move the chicken to a chopping board. Check the thickest breast with an instant-read thermometer; it must reach at least 165°F (74°C). Leave the chicken to rest on the board.

6. 6

   Blend the sauce

   While the chicken rests, carefully blend the contents left in the Instant Pot with an immersion blender until smooth, taking it slowly if the liquid splatters. Set the sauce aside to cool. Cut the chicken into bite-sized pieces of about 2.5 cm. Stir the coconut cream or heavy cream and the ghee or butter into the pot, then add the chicken and any juices from the chopping board and coat with sauce.

7. 7

   Choose a base

   Serve the chicken over a starch of your choice, such as low FODMAP mashed potatoes, basmati rice, or cauliflower rice. The recipe notes that basmati rice is low FODMAP but not Paleo or Whole30, while cauliflower rice is Paleo and Whole30 but not low FODMAP.

8. 8

   Cook rice pot-in-pot

   To cook the rice alongside the chicken, use an oven-safe stainless-steel or glass bowl. Rinse 185 g rice in a fine-mesh sieve under cold water, transfer it to the bowl, add 250 ml cold water and stir. Place the Instant Pot trivet on top of the chicken so it is roughly level, then set the bowl on the trivet. Close the lid and cook at pressure for 5 minutes. Allow a 10-minute natural release, then manually release any remaining pressure. Open the lid, remove the bowl carefully with oven gloves, fluff the rice with a fork and serve.

What is butter chicken?

Butter chicken is an Indian dish of chicken in a spiced, creamy tomato sauce. This version takes an Instant Pot approach, with marinated chicken, tomatoes and aromatic spices forming the base.

The recipe is Indian-inspired rather than a claim to a particular regional style. Garlic-infused oil and the dark green parts of leek are used here to keep the ingredient choices aligned with the recipe’s low FODMAP framing.

Nutrition and macros by portion

The nutrition label shows one serving as written: 441 calories, 28g protein, 9g carbs, 26g fat.

Chicken supplies most of the protein, while the rice, if served, contributes carbohydrates. The olive oil, coconut cream or heavy cream, and ghee or butter account for much of the fat. For a more balanced plate, serve with a suitable vegetable side and choose a base that fits your needs.

Marinating for flavour

Spice coating: Garam masala, coriander, paprika, turmeric, cayenne, salt and pepper season the chicken before it goes into the cooker. Give the marinade at least 2 hours to work, or prepare it the night before as the method recommends.

Careful handling: Use tongs to turn the chicken in the marinade, as the recipe notes that it can stain your hands. Scrape the marinade into the pot before pressure-cooking so it joins the sauce.

Building the sauce base

Leek and ginger: Sauté the finely chopped dark green leek leaves with fresh ginger for 2 minutes, stirring frequently. If using ground ginger, hold it back and add it with the tomatoes instead.

Pot bottom: After adding the broth, scrape the base of the cooker clean with a plastic utensil. This clears any stuck bits before the tomatoes and chicken go in.

Pressure-cooking the chicken

Layering: Rest the chicken on top of the tomato mixture rather than directly on the pot base. The method also directs you to add the juices from the plate before closing the lid.

Release: Cook at pressure for 5 minutes, then leave the cooker undisturbed for a 10-minute natural release before releasing the remaining pressure. Check the thickest breast reaches 165°F (74°C) before chopping it.

Getting a creamy finish

Smooth sauce: Blend the tomato mixture left in the pot with an immersion blender until smooth. Work carefully and slowly if it splatters.

Cream and butter: Stir in coconut cream or heavy cream and ghee or butter after blending. Add the rested, chopped chicken and its juices last, then stir until the pieces are coated.

Choosing what to serve it with

Rice: Basmati is one of the suggested bases, and the recipe gives an option for cooking white rice in a separate oven-safe bowl on a trivet above the chicken. That rice option is described as low FODMAP but not Paleo or Whole30.

Other bases: The recipe also suggests low FODMAP mashed potatoes or cauliflower rice. Its notes describe cauliflower rice as Paleo and Whole30 but not low FODMAP.

Recipe notes & tips

• Marinate the chicken the night before if you want to get the preparation out of the way.
• Use tongs for handling the spice-coated chicken and a separate clean set when taking cooked chicken from the pot.
• Scrape the pot bottom thoroughly after adding the broth.
• Keep the chicken on top of the tomato mixture rather than letting it rest against the pot base.
• Check the thickest part of the chicken with a thermometer before cutting it.
• Blend the sauce slowly if it starts to splatter.

Variations

• Fresh ginger: Use the grated fresh ginger in the sauté, or use the listed ground ginger with the tomatoes instead.
• Cream choice: Use coconut cream for the dairy-free option, or heavy cream, lactose-free if needed, if not following Paleo or Whole30.
• Fat choice: Choose ghee, or use butter if you are not following Paleo or Whole30.
• Adjust the heat: Use more or less cayenne to suit your preferred level of spice.
• Rice base: Serve with basmati rice, or use the pot-in-pot method to cook it alongside the chicken.
• Alternative base: Pair with the suggested low FODMAP mashed potatoes or cauliflower rice.

Common mistakes to avoid

• Skipping the marinade time: The recipe calls for at least 2 hours; prepare the chicken the night before when possible.
• Adding ground ginger too early: Keep it out of the sauté and add it with the tomatoes instead.
• Leaving food on the pot base: Scrape the bottom clean after adding broth before layering in the tomatoes and chicken.
• Putting chicken on the pot base: Set it on top of the tomatoes so it is not touching the bottom.
• Cutting chicken before checking it: Confirm the thickest part reaches 165°F (74°C) before chopping.
• Blending too quickly: Blend the hot contents slowly if they splatter.

How to store

Refrigerate leftovers in a covered container and use within 3–4 days. Reheat gently in a saucepan or microwave until piping hot, stirring the sauce and chicken so they warm evenly.

Frequently asked questions