It can be hard to find low FODMAP recipes the whole family can enjoy. If you're feeling nostalgic, try these low FODMAP chicken fingers. Made with ground quinoa, these chicken fingers are juicy, tender, and gluten-free.
I love this making this recipe for a quick and easy dinner. These chicken fingers are ready in under 30 minutes, so it's easy to fit them into my busy schedule.
If you want a fun lunch idea, you can also make a few extra and throw them on a salad the next day. It's an easy source of protein and the breading adds a tasty crunch.
Think these low FODMAP chicken fingers sound great, but you don't have time to try them now? You can PIN THIS POST for later.
Keep It FODMAP Friendly
These quick and easy low FODMAP chicken fingers will make dinnertime a breeze. Check out the notes below for tips on keeping this recipe FODMAP friendly.
First, since chicken and eggs are proteins, they don't have any FODMAPs. This means neither one will add to your FODMAP load.
This recipe also uses low FODMAP bread crumbs. If you're in the elimination phase of the program, you'll need to use gluten-free bread crumbs.
Remember, unless you have celiac disease, you're managing the FODMAP fructan in wheat, not gluten itself.
We also use parmesan cheese. Hard cheeses are safe in small portions in the elimination phase. This is because bacteria break the lactose down during the fermentation process. The Monash app says parmesan is safe in portions of 1/2 a cup. We use 1/4 a cup of parmesan, which works out to 1/2 a tbsp per serving. This is also within the recommended range.
Last but not least is rice flour. According to the Monash app, rice flour is safe in servings of 2/3 of a cup. We use 1/4 cup of rice flour for this recipe, which works out to 1/2 a tbsp per serving. This is within the suggested serving size. If you don't have rice flour handy, you can swap it out for gluten-free flour.
Whose Side Are You On?
You can try these low FODMAP chicken fingers with a side of carrot sticks and cucumber rounds or my awesome low FODMAP sweet potato fries. If you're looking for a fun lunch idea, they're also great in salads. If you need some lettuce inspiration, check out these low FODMAP salad ideas.
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FODMAP Friendly Chicken Fingers
- Total Time: 21 minutes
- Yield: 4 people 1x
Description
Looking for a quick and easy dinner idea? Try these mouth-watering low FODMAP chicken fingers! Made with ground quinoa, these gluten-free tenders will be a family hit in no time.
Ingredients
- 1/2 cup low FODMAP bread crumbs
- 1/4 cup freshly grated parmesan
- 1 tsp dried thyme
- salt and pepper to taste
- 1 tsp dried parsley (crumbled)
- 1/4 cup rice flour
- 2 eggs
- 2–3 chicken breasts
- 2 tbsp olive oil
Instructions
- Place bread crumbs, parmesan, thyme, salt and pepper, and parsley on a plate and set aside.
- Place eggs in a small bowl and beat them lightly with a fork. Place rice flour on a plate and set both aside.
- Slice chicken breasts into 1/4-1/2 inch strips (depending on how large you want your chicken fingers). One at a time, dredge your chicken slices through the rice flour, then dip them in the egg to coat them, and finally, through the bread crumb mixture. Pat down on the chicken strip to make sure the bread crumbs are on firmly before removing it from the mix.
- Once all your chicken strips have been coated, heat up your frying pan and warm 1 tbsp of olive oil. Once the pan is thoroughly heated, add half the chicken strips to the pan. Cook for 6 minutes, turning once. Add the remaining oil as needed.
- Once the chicken strips have cooked through, transfer them to a wire rack to drain/cool. Continue with the second batch.
Notes
Recommended low FODMAP serving – 3-4 chicken strips per sitting
You can save time by using two frying pans
- Prep Time: 15 minutes
- Cook Time: 6 minutes
- Category: Dinner, Lunch, Main Course
- Cuisine: American
Nutrition
- Serving Size: 3-4 chicken strips
- Calories: 274
- Sugar: 0 g
- Sodium: 225 g
- Fat: 13 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 2 g
- Protein: 18 g
- Cholesterol: 121 mg
You might also like one of these:
- Easy Low FODMAP Lasagna Have a savoury craving that just won't quit? Ready in under 30 minutes, this easy, stovetop lasagna is the perfect way to end your day!
- Low FODMAP Margharita Pizza Put pizza back on the menu with this classic Margherita pizza! With its light, simple flavour, this pizza will be a family favourite in no time!
- Low FODMAP Chicken Noodle Soup Has the low FODMAP diet left you craving some serious comfort food? This low FODMAP chicken noodle soup is the perfect way to soothe your insides!
If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
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Just to clarify, is the quinoa supposed to be cooked or raw?
Hi Orma,
The quinoa in this recipe is raw. Make sure to rinse it before you put it in the food processer though, as quinoa has a coating that tastes like soap.
Cheers!
Amy
Seasoning is good.
The use of quinoa did not work for me. It did not look anything close to the picture. In the oil, it burnt rather quickly (and I measured the temperature of the oil), which gave a “overly crisp” texture.
I suggest keeping the seasoning/flour mix and change the quinoa for something else.
Hi SC!
Sorry to hear you had a poor experience! What type of oil did you use? Depending on the size of the pan and the type of oil, you may find that you need to switch out the oil part-way through cooking if it’s taking on a burnt flavour.
If you didn’t like the texture of the quinoa, you can swap it out for gluten-free bread crumbs or powdered gluten-free corn flakes.
Hope that helps!