Low FODMAP Chicken fingers on a wire rack
FODMAP Friendly Chicken Fingers
Prep Time
15 mins
Cook Time
6 mins
Total Time
21 mins

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. 

Course: Dinner, Lunch, Main Course
Cuisine: American
Servings: 4 people
Calories: 507 kcal
Author: The FODMAP Formula
What You Need
  • 1/2 cup quinoa (rinsed)
  • 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
What You Do
  1. Place quinoa, parmesan, thyme, salt and pepper, and parsley in a food processor and pulse until it becomes powdery (most of the quinoa should still be intact). Transfer to a plate and set aside. 

  2. Place eggs in a small bowl and beat them lightly with a fork. Place rice flour on a plate and set both aside. 

  3. 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 quinoa mixture. Pat down on the chicken strip to make sure the quinoa is on firmly before removing it from the mix.

  4. 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. 

  5. Once the chicken strips have cooked through, transfer them to a wire rack to drain/cool. Continue with the second batch. 


Tiny pieces of quinoa may come off of your chicken strips and burn in the oil. This isn't a problem in the first batch, but they may leave a burnt taste in the oil that will increase the more batches you complete. For this reason, depending on how much space is in my dishwasher, I either wash my pan in between usesĀ or use two frying pans. The added benefit of using two frying pans is that you will finish both batches simultaneously.