Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (2024)

May 27, 2018

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Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (1)

The kid in all of us loves chicken nuggets. What could be better than a crispy, crunchy shell over hot succulent chicken? This recipe reminds me of Chick-Fil-A, only better…since it contains no gluten and is low-FODMAP!!

Your children (and you) are going to be so excited by my low-FODMAP Chicken Nugget recipe. You are going to want to make this dinner again and again. Easy and so good!

Try these with my super low-FODMAP special saucefor dipping. Goes perfectly! Or another family favorite of my low-FODMAP Macaroni and Cheese 🙂

Check out my blog for more ideas… we have over 300 more low-FODMAP recipes! You may also love my low-FODMAP Family Meals Blog and low-FODMAP Fried Chicken recipes.

Be healthy and happy,

Rachel Pauls, MD

Kid’s Favorite Low-FODMAP Chicken Nuggets; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Prep time: 10 min

Cook time: 20 min

Serves 4-6

Ingredients

16 ounces boneless skinless chicken breasts, cut into chunky cubes
3/4 cup low-FODMAP milk (lactose-free or almond for dairy-free version) mixed with 1 teaspoon vinegar
- This creates low-FODMAP ‘buttermilk’
1 large egg
1 cup low-FODMAP gluten-free flour (I used Authentic Foods GF Classical Blend- my favorite low-FODMAP flour)
- Check out my bake off blog for this flour’s results in baking tests!
1 teaspoon salt
1 teaspoon paprika
1/4 teaspoon freshly ground black pepper
Generous amount canola oil for frying (or other preferred oil)
Serve with low-FODMAP Special/Secret Sauce

Directions

Set up 2 bowls
Place egg and low-FODMAP milk/vinegar in one bowl and beat
Place flour and seasonings in second bowl
Dip chicken pieces in egg mixture, then flour mixture, then repeat again
In a medium sized saucepan, pour the oil so that it is about 2-4 inches high
Heat oil on medium-high heat
Place chicken pieces in oil
Shake the excess off each piece of chicken and carefully drop in the oil when it is hot enough, letting it fry for about 8 minutes or until crispy.
Repeat for all chicken nuggets, you may have to add additional oil depending on the amount you use.
Once they have been fried, place them on a paper-towel-lined plate to allow the extra oil to drip off
Serve immediately

Dunk in this low-FODMAP Special/Secret Sauce– or else try my recipes forlow-FODMAP (no)Honey-Dill, or low-FODMAP Barbecue Sauces

Check out that moist low-FODMAP Chicken! I feel good knowing my kids are eating quality low-FODMAP food..

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Comments Rating5(1 review)

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8 Comments

HeatherJuly 4, 2020
Do you know if I could you make this in a air fryer?
Reply
- Rachel Pauls FoodJuly 4, 2020
  Hi Heather,
  Thanks for the question! We do not have an air fryer, but our research suggests that food like chicken with a liquid batter coating does not work well in an air-fryer as the batter drips off. We worry that these nuggets would have the same result, so we do not recommend this method. However, let us know if you try it! Have a great day.
  Reply
NatalieJuly 30, 2020
I realize I am two years late to the party BUT I made these and they were fabulous! I only had vanilla almond milk on hand, so I was a tad worried that the nugs would be weirdly sweet, but you couldn’t even tell. Thanks for sharing your recipe.
Reply
- Rachel Pauls FoodJuly 31, 2020
  Natalie!
  You are not late, we are happy to meet you 🙂
  Wonderful to hear this feedback and so glad the recipe was a hit!
  You may be interested in hearing about a cookbook we are launching October 6, 2020. The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase!
  See Also
  The BEST Lentil Salad Recipe! - Gimme Some Oven
  Reply
- AliciaDecember 2, 2020
  This is great to know! My partner picked up vanilla flavored by accident and have cooked with it because I was scared it would tasta sweet! I’m trying this tonight!
  Reply
TiffanyApril 18, 2021
Would these be good made on Sunday and reheated and put in a kids hot thermos for lunches ? Make again during the week and repeat
Reply
- Rachel Pauls FoodApril 18, 2021
  Hi Tiffany,
  In general, we don’t find that chicken nuggets do well when reheated in the microwave, or left for a while in a thermos. The breading will become too moist and soggy, and the chicken can become tough. A better choice may be low-FODMAP Macaroni and Cheese, low-FODMAP Sloppy Joes or low-FODMAP Chili. Good luck!
  Reply
CharlotteJune 20, 2021
Hi guys , anyone tried cooking in oven for healthier alternative to fat frying ? Xxx
Reply

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FAQs

Can you eat chicken nuggets on low FODMAP diet? ›

Waitoa Gluten Free Chicken Nuggets are wheat free and do not contain onion or garlic powder. This makes them perfect for a low-FODMAP snack or quick dinner option.

Are French fries OK on a low FODMAP diet? ›

French fries are 100% low FODMAP. You may be using the Monash app to guide you on your low FODMAP diet and have noticed that Monash recommends 22g as the portion size. This portion size does not refer to the low FODMAP diet. Instead, it is healthy eating advice, and you can eat more than 22g without a problem.

Get More Info ›

What are unlimited low FODMAP foods? ›

Instead, base your meals around low FODMAP foods such as:

Eggs and meat.
Certain cheeses such as brie, Camembert, cheddar and feta.
Almond milk.
Grains like rice, quinoa and oats.
Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini.
Fruits such as grapes, oranges, strawberries, blueberries and pineapple.

Discover More ›

Why is hummus not low FODMAP? ›

Why is traditional hummus not low FODMAP? Hummus is typically made with dried rather than canned beans. Most dried beans are limited on the low FODMAP diet as they contain high amounts of fructans and GOS. These types of FODMAPs are water-soluble which is why well-rinsed, canned versions are usually better tolerated.

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What meat is not low FODMAP? ›

Low FODMAP choices include plain cooked meats, poultry, seafood, eggs, while high FODMAP options include marinated meats, processed meats (e.g. sausage / salami) and meats served with gravy/sauces that may include high FODMAP ingredients.

Get More Info ›

Is coffee low in FODMAP? ›

Yes, instant coffee (both regular and decaf) is considered low FODMAP. Monash lists a low FODMAP serving as 4g or 1 heaped teaspoon mixed with 230ml water. Keep in mind that coffee can irritate the gut and stimulate gut motility, separate to the issue of FODMAPs.

Get More Info Here ›

Are Tyson chicken nuggets low in FODMAP? ›

This product has 2 ingredients that are high FODMAP and 1 ingredient that may be high FODMAP.

Keep Reading ›

Is McDonald's low in FODMAP? ›

Low FODMAP Meal ideas at McDonalds:

Quarter Pounder BLT with fries (no cheese, no bun, no onions, no pickles) Lettuce wrap = Ask for 2 extra lettuce leaves. Hashbrown = Ask for 2 hashbrowns as buns. Quarter pounder without cheese (no bun, no onions, no pickles)

Learn More Now ›

Are chicken nuggets hard to digest? ›

Fried foods are one of the worst things you can eat for your digestive health. They are high in fat and calories and can cause indigestion, heartburn, and other problems. Fried chicken, French fries, chicken nuggets, and hashbrowns are examples of fried foods that are best eaten in moderation.