Introduction of Pan Roasted Tomato Chicken
This pan roasted tomato chicken is high protein, gut-friendly, and made with fresh tomatoes, cumin, and ginger. IBS-safe, dairy-free, and ready in 30 minutes.
Sometimes all you need is one skillet, a few real ingredients, and a flavor-packed recipe that feels both satisfying and light. This pan roasted tomato chicken has become my go-to when I want something fast, flavorful, and gut-friendly.
Made with fresh tomatoes, turmeric, cumin, and tender chicken, this dish is high in protein, low in fuss, and free from heavy cream, onion, and garlic — perfect for IBS, SIBO, or anti-inflammatory eating.
Why This Pan Roasted Tomato Chicken Works
IBS-friendly – no onion, garlic, or dairy
✔ High protein, low carb
✔ Only 1 pan, 30 minutes
✔ Juicy chicken with tangy tomato glaze
✔ Great for weight loss, gut health & meal prep
This pan roasted tomato chicken delivers all the comfort of curry, minus the bloat.
Ingredients (Serves 2–3)
| Category | Ingredient |
|---|---|
| Chicken | 300g boneless chicken (breast or thigh) |
| Tomatoes | 2 medium ripe tomatoes, finely chopped |
| Aromatics | 1-inch ginger (grated), 1 green chili (optional) |
| Spices | ½ tsp turmeric, ½ tsp cumin seeds, ½ tsp black pepper, salt to taste |
| Fats | 1 tbsp coconut oil or olive oil |
| Optional | Juice of ½ lemon, fresh coriander for garnish |
How to Make Pan Roasted Tomato Chicken – Step-by-Step
Step 1: Prep the Chicken
Cut chicken into medium cubes. Marinate with turmeric, pepper, lemon juice, and salt. Let it rest for 15–30 minutes.
🔸 Step 2: Roast the Tomatoes
Heat oil in a pan. Add cumin seeds and let them splutter. Add chopped tomatoes, grated ginger, and green chili. Cook on medium heat for 6–8 minutes until tomatoes break down into a thick paste.
🔸 Step 3: Sear the Chicken
Push the tomatoes to one side of the pan. Add the marinated chicken pieces. Sear on both sides for 2–3 minutes to lock in juices.
🔸 Step 4: Combine & Simmer
Mix everything together. Cover and cook on low for 10–12 minutes until chicken is fully cooked and coated in the roasted tomato masala.
🔸 Step 5: Finish & Serve
Garnish with coriander and a fresh squeeze of lemon. Serve with rice, roti, or just enjoy on its own.
Pan Roasted Tomato Chicken – High Protein, IBS Friendly
Equipment
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Mixer Grinder
- 1 Big Bowl
Ingredients
- 350 g 2 chicken leg pieces
- 50 g 2–3 ripe tomatoes
- 30 g 10–12 garlic cloves
- 10 g 3–4 green chilies
- 10 g 1-inch ginger
- 2 tbsp Olive oil
- 1 tsp Turmaric Powder
- 1 tsp Red Chili Powder
- 1 tsp Salt
Instructions
- Blend tomatoes, garlic, ginger, green chilies, and a pinch of salt into a smooth paste.
- In a bowl, add chicken pieces and the tomato paste. Mix well and marinate for at least 30 minutes (or overnight in the fridge).
- Heat olive oil in a heavy-bottomed pan over medium heat.
- Add the marinated chicken along with the paste into the pan.
- Do not add water — let it cook in the tomato juice.
- Cover and cook on low heat for 15–20 minutes, turning occasionally until chicken is fully cooked and lightly roasted.
- Serve hot with steamed rice, roti, or sautéed vegetables.
Notes
- Use bone-in chicken for more juiciness and flavor.
- Fresh tomatoes offer tang and lightness — great for digestion.
- Avoid canned sauces or heavy gravies for a cleaner, healthier version.
- This is a no-onion recipe — perfect for IBS, clean eating, or religious fasting meals.
- Reheats well — just add a splash of water and warm gently in a pan.
- Marinate chicken with spices and lemon.
- Roast tomatoes with cumin and ginger.
- Sear chicken, then mix with tomato base.
- Cover and cook until done.
- Garnish and serve hot.
Why It’s Great for IBS & Gut Healing
This pan roasted tomato chicken skips all common triggers:
❌ No onion
❌ No garlic
❌ No cream or tomato paste
✅ Uses fresh tomatoes, ginger, and spices that reduce gut inflammation
The result? A deeply flavorful dish that soothes your gut, not sets it off.
Ingredient Benefits
✅ Chicken
Lean protein that’s easy to digest and supports muscle repair and satiety.
✅ Tomatoes
Rich in lycopene and antioxidants. Supports skin and immunity.
✅ Ginger
Boosts digestion, reduces nausea and inflammation.
✅ Cumin Seeds
Helps with bloating, bile flow, and nutrient absorption.
✅ Turmeric
Powerful anti-inflammatory. Supports liver and gut function.
Serving Ideas
✔ With jeera rice or millet
✔ Over a salad bowl with avocado
✔ Inside lettuce wraps or roti rolls
✔ With sautéed spinach and curd on the side
✔ As a high-protein meal prep box
This pan roasted tomato chicken gets better the next day — ideal for batch cooking.
Nutrition Value of pan roasted tomato chicken
| Nutrient | Amount |
| Calories | 320 kcal |
| Protein | 35g |
| Carbohydrates | 8g |
| Fats | 15g |
| Fiber | 3g |
| Iron | 2.5mg |
| Vitamin C | 20mg |
Storage & Meal Prep Tips
✅ Store in fridge up to 3 days
✅ Reheat on low with splash of water
✅ Freeze for up to 2 weeks
✅ Double the batch for easy lunches
Final Thoughts about Homemade Chicken Kabab Recipe
This pan roasted tomato chicken changed how I view quick dinners. Unlike heavy curries, this pan roasted tomato chicken is light, anti-inflammatory, and packed with flavor. It’s the only pan roasted tomato chicken recipe
I use during gut flares because it never causes bloating. The fresh tomatoes and cumin create a soft tang that pairs beautifully with the chicken. Whether I serve this pan roasted tomato chicken with rice, roti, or salad, it always hits the spot.
What makes this pan roasted tomato chicken special is that it’s made with real ingredients — nothing processed. If you’ve been looking for a safe and satisfying pan roasted tomato chicken, this is it. I now make this pan roasted tomato chicken every single week.
FAQ – Pan Roasted Tomato Chicken
Can I use bone-in chicken instead of boneless ?
Yes, bone-in chicken can be used; however, it will require a longer cooking time. For instance, bone-in thighs may need additional time in the oven compared to boneless breasts. Ensure the internal temperature reaches 165°F (74°C) for safe consumption.
What can I use instead of feta cheese ?
If you prefer a different cheese or need a dairy-free option, consider using goat cheese, mozzarella, or omitting the cheese altogether. Each alternative will slightly alter the flavor profile but can still complement the dish well .
Can I substitute cherry tomatoes with other types ?
Yes, grape tomatoes or diced regular tomatoes can be used as substitutes. Keep in mind that cherry tomatoes tend to be sweeter and may blister differently during cooking.
Is it necessary to use a cast-iron skillet ?
While a cast-iron skillet is excellent for even heat distribution and oven use, any oven-safe skillet or pan can be used. Ensure it can withstand the oven temperature specified in your recipe.
How can I make the dish spicier ?
To add heat, consider incorporating red pepper flakes, chopped chili peppers, or a dash of hot sauce into the tomato mixture. Adjust the quantity to suit your spice preference.
What side dishes pair well with pan-roasted tomato chicken ?
This dish pairs nicely with a variety of sides, such as: Steamed or roasted vegetables (e.g., asparagus, Brussels sprouts) A fresh green salad Rice, quinoa, or couscous Pasta tossed with olive oil or butter
Can I prepare this dish ahead of time ?
Yes, you can prepare the components ahead of time. Sear the chicken and prepare the tomato mixture, then assemble and bake when ready to serve. Store components separately in the refrigerator if not cooking immediately.
How do I store and reheat leftovers ?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven at 350°F (175°C) until warmed through, or microwave in short intervals, covering to retain moisture.
Can I add other vegetables to the dish ?
Absolutely. Vegetables like bell peppers, zucchini, or spinach can be added to the tomato mixture for added nutrition and flavor. Ensure they are cut into appropriate sizes for even cooking .
Is this recipe suitable for special diets ?
With modifications, it can fit various diets: Gluten-Free: Use gluten-free flour for dredging. Dairy-Free: Omit cheese or use dairy-free alternatives. Low-Carb/Keto: Serve with low-carb sides like cauliflower rice
Related Topic :-11 IBS-Friendly Indian Breakfast Ideas (No Onion, No Garlic)
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