1 Delicious IBS Friendly Chicken Recipe That Cools Inflammation & Supports Gut Healing
Try this gut-friendly coriander chicken — an IBS friendly chicken recipe with no onion or garlic. Anti-inflammatory, light, and protein-rich.When I first started eating meat again for protein, I felt overwhelmed. So many spicy, oily recipes made my gut worse. But this IBS friendly chicken recipe became my savior.
It’s light, flavorful, and uses one of the most healing herbs for digestion: fresh coriander.
If you’ve been bloated, fatigued, or afraid to eat non-veg with IBS — this coriander chicken recipe is the soothing, gut-safe way back to nourishment.
Why This IBS Friendly Chicken Recipe Works
No onion or garlic (no FODMAP triggers)
✔ Anti-inflammatory, protein-rich, and low fat
✔ Cooling spices + gut-friendly coriander
✔ High protein, easy to digest
✔ Quick to cook, perfect for meal prep
Unlike heavy curries, this dish feels fresh, clean, and deeply satisfying without the post-meal discomfort.
Ingredients (Serves 2)
| Category | Ingredient |
|---|---|
| Chicken | 300g boneless chicken (breast or thigh, skinless) |
| Fresh Paste | 1 cup fresh coriander leaves, ½ inch ginger, 1 green chili (optional), juice of 1 lemon |
| Whole Spices | ½ tsp cumin seeds, 1 bay leaf |
| Ground Spices | ½ tsp turmeric, ½ tsp black pepper, salt to taste |
| Oil | 1 tbsp cold-pressed coconut oil or olive oil |
| Optional | 1 tbsp lactose-free curd (for extra tenderness) |
How to Make This IBS Friendly Chicken Recipe – Step by Step
Step 1: Make the Fresh Coriander Paste
Blend together coriander leaves, ginger, green chili (optional), and lemon juice. This gives a beautiful green marinade that’s light and healing.
🔸 Step 2: Marinate the Chicken
Coat the chicken in the coriander paste, turmeric, black pepper, and salt. Add curd if using. Let it rest for at least 30 minutes (or overnight if meal prepping).
🔸 Step 3: Sauté & Cook
Heat 1 tbsp oil in a non-stick pan. Add cumin seeds and bay leaf. Once aromatic, add marinated chicken. Cover and cook on low for 15–18 minutes, stirring occasionally. Let the chicken absorb all the juices and cook fully.
🔸 Step 4: Finish & Serve
Remove bay leaf. Garnish with more coriander if desired. Serve warm with rice, roti, or a millet bowl.
Ingredient Healing Benefits
✅ Chicken
Lean protein builds muscle, regulates blood sugar, and supports gut repair. Easier to digest than red meat when cooked gently.
✅ Coconut Oil
Anti-microbial and easier to digest than seed oils. Provides clean fat for hormone balance.
✅ Turmeric + Pepper
Turmeric reduces inflammation; black pepper enhances its absorption (by 2000%!).
✅ Lemon Juice
Aids protein digestion and adds Vitamin C
Why Coriander is Perfect for IBS
Cooling and balances Pitta (gut inflammation)
Antibacterial and supports digestion
Reduces bloating, acid reflux, and cramping
Rich in Vitamin C and detox minerals like potassium
Using coriander in this IBS friendly chicken recipe makes the dish easy on the liver, light on the stomach, and soothing to the intestines.
Serving Suggestions
✔ With jeera rice or millets like foxtail or barnyard
✔ In a bowl with sautéed veggies and a side of curd
✔ As a filling for lettuce wraps or gluten-free tacos
✔ Alongside moong dal and rice for a gut reset meal
IBS Friendly Chicken Recipe – Coriander Chicken Without Onion or Garlic
Equipment
- 1 Non Sticky Pan with Lid
- 1 Spatula
- 1 Mixing bowl
Ingredients
- 500 g chicken skinless, boneless preferred
- 30 g garlic 1 whole garlic bulb, peeled
- 10 g Green Chili
- 1 tsp Turmaric Powder
- 1 tsp Red Chili Powder Only For Color (Not the hot one)
- 1 tsp Salt
- 2 tbsp Olive oil
Instructions
- Peel the garlic and ginger, and wash the green chilies and fresh coriander.
- In a blender, combine garlic, ginger, green chilies, and coriander leaves. Blend into a smooth paste.
- In a mixing bowl, add the chicken pieces.
- Add the prepared coriander paste, red chili powder, turmeric powder, and salt.
- Mix everything well until the chicken is fully coated.
- Let the chicken marinate for 10–15 minutes (optional but enhances flavor).
- Heat olive oil in a pan over medium flame.
- Add the marinated chicken to the pan.
- Stir and cook for 10–15 minutes until the chicken is fully cooked and slightly golden.
- Garnish with fresh coriander and serve hot with rice or salad.
Notes
- This chicken recipe is free from onions and tomatoes, making it ideal for people with IBS or sensitive digestion.
- Fresh coriander not only adds flavor but also supports gut health.
- You can reduce or skip green chilies based on your spice tolerance.
- Garlic can be reduced or swapped with garlic-infused oil if you're following a strict low-FODMAP diet.
- Serve with white rice, gluten-free flatbread, or a simple cucumber salad.
- Best consumed fresh, but can be refrigerated for up to 2 days.
- Blend coriander, lemon juice, and ginger into paste.
- Marinate chicken with paste + spices for 30 min.
- Heat oil, add cumin and bay leaf.
- Cook chicken covered on low for 15–18 mins.
- Serve hot with rice or millet.
My Story: How This Dish Helped Me Trust Chicken Again
After months of dealing with IBS, I had stopped eating chicken altogether. Everything caused gas or cramping. But this IBS friendly chicken recipe made with cooling herbs and no irritants gave me my appetite back.
I felt nourished — not heavy.
Now, it’s a weekly staple. And the best part? It takes less than 30 minutes.
Storage & Meal Prep Tips
✅ Store in fridge for 2 days in an airtight glass container
✅ Reheat on low flame with a splash of water
❌ Don’t freeze with coriander paste — it may lose freshness
✅ You can double the recipe and use as lunch prep for 3–4 days
Nutritional Value Per Serving (Approximate values)
Nutrient | Amount |
Calories | 250 kcal |
Protein | 35g |
Carbs | 3g |
Fats | 10g |
Fiber | 2g |
This IBS friendly chicken recipe is more than just a clean meal—it’s a turning point for anyone struggling with digestion and fatigue. I’ve tried countless versions of chicken curry and grilled dishes, but none supported my gut like this IBS friendly chicken recipe.
It’s light, cooling, and made without common triggers like onion or garlic. What makes this IBS friendly chicken recipe so special is its simplicity—just fresh coriander, turmeric, and gentle spices. Whether you’re meal prepping for the week or healing after a flare, this IBS friendly chicken recipe delivers comfort without compromise.
I’ve shared this IBS friendly chicken recipe with friends who couldn’t believe it was gut-safe, and every time I cook it, I feel grateful to have found an IBS friendly chicken recipe that tastes this good while being so gentle on the body.
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