Low FODMAP Chicken Tenders Recipe

This crispy, golden Low FODMAP Chicken Tenders is made with gluten-free breadcrumbs, garlic-infused oil, and savory spices, ready in just 30 minutes. The seasoned coating shatters audibly upon the first bite, revealing juicy meat without any onion or garlic triggers. I finally stopped missing fast food once I nailed this simple method for safe, flavorful tenders.

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Better Than Takeaway

I used to think making safe fried chicken meant sacrificing flavor or accepting a soggy texture. My early attempts with plain cornstarch resulted in pale, rubbery meat that completely lacked that signature crunch we crave from drive-thru menus. It was disheartening to eat something that looked like diet food when I just wanted a comforting meal.

The secret was switching to a seasoned gluten-free panko crust and incorporating garlic-infused oil directly into the egg wash. This technique adds the deep, savory flavor of garlic without the fructans, and the panko creates a restaurant-quality crust that holds up to dipping sauces. Now, these tenders rival any restaurant basket and leave me feeling great afterwards.

Low FODMAP Chicken Tenders Ingredients

• 1 lb (450g) Chicken tenderloins (or breast sliced into strips)
• 1/2 cup Gluten-free all-purpose flour (e.g., Bob’s Red Mill 1-to-1)
• 2 large Eggs
• 1 tbsp Water
• 1 1/2 cups Gluten-free Panko breadcrumbs (or crushed cornflakes)
• 1 tsp Salt
• 1/2 tsp Black pepper
• 1 tsp Smoked paprika
• 1 tbsp Garlic-infused olive oil (ensure no visible garlic pieces)
• 1/4 cup High-heat oil for frying (such as avocado or light olive oil)

How To Make Low FODMAP Chicken Tenders

1. Set Up The Stations: Arrange three shallow bowls on your counter. In the first, whisk the flour, salt, pepper, and paprika together. In the second, whisk the eggs, water, and garlic-infused olive oil until combined. Pour the breadcrumbs into the third bowl.
2. Dredge The Chicken: Pat the chicken tenders dry with paper towels. Working one at a time, coat a tender in the flour mixture and shake off the excess. Dip it fully into the egg wash, then press it firmly into the breadcrumbs to ensure a thick, even coating.
3. Heat The Oil: Add the frying oil to a large skillet over medium-high heat. Wait until the oil shimmers or reaches about 350°F (175°C). You can test it by dropping a single breadcrumb in; if it sizzles immediately, the oil is ready.
4. Fry The Tenders: Place the chicken in the hot skillet, being careful not to overcrowd the pan (cook in batches if necessary). Fry for 3-4 minutes on one side until deep golden brown, then flip and cook for another 3-4 minutes until the internal temperature reaches 165°F (74°C).
5. Drain And Serve: Transfer the cooked tenders to a wire rack set over a baking sheet or a plate lined with paper towels to drain excess oil. Sprinkle immediately with a pinch of extra salt if desired.

Recipe Tips

• Keep one hand dry: Use one hand for the dry flour and breadcrumbs and the other hand for the wet egg wash. This prevents your fingers from becoming breaded and clumpy.
• Don’t crowd the pan: Leaving space between the tenders ensures they fry and crisp up rather than steaming in their own moisture.
• Check your oil label: For the garlic flavor, make sure you use garlic-infused oil where the garlic has been strained out. If there are chunks of garlic in the bottom, it may not be low FODMAP.
• Use a wire rack: Placing cooked tenders directly on a plate can cause the bottoms to steam and get soggy. A wire rack maintains that perfect crunch.

What To Serve With Chicken Tenders

These tenders pair perfectly with oven-baked potato wedges or seasoned french fries for a classic diner experience. For a lighter option, serve them alongside a crisp green salad with a maple mustard dressing to cut through the richness.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place them in an oven or air fryer at 350°F for 5-8 minutes to restore the crispiness; microwaving will make them soft.

FAQs

• Can I bake these instead of frying? Yes. Place the breaded tenders on a wire rack over a baking sheet, spray generously with cooking oil, and bake at 400°F (200°C) for 15-20 minutes, flipping halfway.
• Is gluten-free flour low FODMAP? Most gluten-free flour blends are low FODMAP, but always check the ingredients list for high FODMAP additives like amaranth flour or lupin flour. Rice, potato, and tapioca-based blends are usually safe.
• Can I freeze these tenders? Absolutely. Freeze the uncooked breaded tenders on a baking sheet until solid, then transfer to a bag. Cook from frozen by adding a few extra minutes to the frying or baking time.

Nutrition

• Calories: 320
• Total Fat: 14g
• Saturated Fat: 2g
• Cholesterol: 115mg
• Sodium: 680mg
• Total Carbohydrate: 22g
• Protein: 28g

Try More Recipes:

• Low FODMAP Chicken Piccata Recipe
• Low FODMAP Chicken Skewers Recipe
• Low FODMAP Fish Tacos Recipe