Crispy Low FODMAP Chicken Nuggets Recipe

This crispy, golden Low FODMAP Chicken Nuggets is made with tender chicken breast, gluten-free breadcrumbs, and gut-friendly spices, and is ready in just 30 minutes. The seasoned crust shatters loudly before revealing the juicy meat inside. I honestly prefer these over the drive-thru version now.

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Better Than Takeaway

I used to miss fast-food nuggets terribly after starting the low FODMAP diet, especially when convenience was the priority. Store-bought gluten-free options often sneak in onion powder or high-FODMAP fillers like apple fiber that left me feeling bloated and uncomfortable.

Making these at home was a revelation because I realized the crunch comes from the technique, not the additives. I learned that double-dipping the chicken ensures a thick, restaurant-style crust that stays crispy even after cooling slightly.

Low FODMAP Chicken Nuggets Ingredients

• 1 lb (450g) boneless, skinless chicken breast, cut into 1-inch pieces
• 1 cup gluten-free breadcrumbs (ensure no onion/garlic ingredients)
• 1/2 cup gluten-free all-purpose flour
• 2 large eggs, beaten
• 1 tsp smoked paprika
• 1 tsp kosher salt
• 1/2 tsp black pepper
• 1/2 tsp dried oregano
• 1/2 cup vegetable oil, for frying

How To Make Low FODMAP Chicken Nuggets

1. Prep the Stations: Set up three shallow bowls. Place the flour in the first bowl, the beaten eggs in the second, and mix the breadcrumbs with paprika, oregano, salt, and pepper in the third bowl.
2. Coat the Chicken: Pat the chicken pieces dry with a paper towel. Dredge a piece in flour, shaking off excess, dip it fully into the egg, and then press it firmly into the seasoned breadcrumbs to coat.
3. Heat the Oil: Pour oil into a large skillet to a depth of about 1/2 inch and heat over medium-high heat until it reaches 350°F (175°C) or shimmers.
4. Fry the Nuggets: Place chicken pieces in the hot oil without overcrowding the pan. Fry for 3-4 minutes on one side until golden brown, then flip and cook for another 3 minutes until cooked through.
5. Drain and Serve: Transfer the cooked nuggets to a paper towel-lined plate or a wire rack to drain excess oil before serving.

Recipe Tips

• Dry the meat: Patting the chicken dry before dredging is crucial because it helps the flour adhere better, preventing the coating from falling off during frying.
• Watch the heat: If the oil is too hot, the breadcrumbs will burn before the chicken cooks through; if it is too cool, the nuggets will absorb too much grease.
• Season layers: Add a pinch of salt to the flour bowl as well as the breadcrumb bowl to ensure the nuggets are seasoned throughout, not just on the surface.

What To Serve With Chicken Nuggets

Serve these nuggets with a homemade maple mustard dip made from pure maple syrup and Dijon mustard. They also pair perfectly with oven-baked potato wedges or a simple green salad with lemon vinaigrette.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place them on a baking sheet in a 375°F oven for 10 minutes to restore the crunch. You can also freeze cooked nuggets for up to 2 months.

FAQs

• Can I make these in an air fryer?
  Yes, spray the coated nuggets generously with oil and cook at 400°F for 10-12 minutes, flipping halfway through.
• How do I add garlic flavor safely?
  You can use garlic-infused olive oil in place of some of the vegetable oil, or add a teaspoon of garlic-infused oil to the egg wash.
• Are all gluten-free breadcrumbs low FODMAP?
  Not necessarily. Always check the label for hidden high FODMAP ingredients like honey, agave, fruit juice concentrates, or inulin.

Nutrition

• Calories: 280
• Total Fat: 12g
• Saturated Fat: 2g
• Cholesterol: 85mg
• Sodium: 500mg
• Total Carbohydrate: 18g
• Protein: 26g

Try More Recipes:

• Low FODMAP Chicken Parmesan Recipe
• Low FODMAP Chicken Shawarma Recipe
• Low FODMAP Chicken Tikka Masala