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

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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 sauce for 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


  • 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 


  • 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

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

Comments Rating 5 (1 review)

8 Responses

    1. 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.

  1. 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.

    1. 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!

    2. 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!

  2. 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

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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