Low-FODMAP ‘Copycat’ Chick-Fil-A Chicken Sandwich; Gluten-free, Dairy-free

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A low-FODMAP Buttermilk Chicken Sandwich…

Just like the sandwich that everyone loves 🙂

(My boys have Chick-fil-A every weekend)

This low-FODMAP ‘Copycat’ Chick-Fil-A Buttermilk Chicken Sandwich is what both of us have been craving.

Crispy.

Crunchy.

Tender.

Juicy.

It’s just SO GOOD.

Can it really be low-FODMAP and gluten-free?

You better believe it!

This is a recipe for the kid in all of us.  The prep takes only 30 minutes!

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Or check out over 450 more low-FODMAP recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting).  If fat is a trigger for your IBS, then consume fried foods in moderation.

Serves: 5

Prep time: 15 minutes plus optional marinating (overnight)

Cook time: 15 minutes

Total time: 30 minutes

Equipment: Large pot or Dutch oven, or deep fryer

Modified from: gimmedelicious.com

Ingredients

For the chicken marinade:

  • 20 ounces boneless skinless chicken breasts; separated into 4 ounce pieces
  • 1 cup low-FODMAP milk (such as almond milk or lactose free)
  • 1 tablespoon white vinegar or lemon juice
    • This will create a low-FODMAP ‘buttermilk’
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 1 teaspoon black pepper

For the breading/frying:

  • 1 cup low-FODMAP, GF rice flour
    • You may substitute LF, GF all-purpose flour
  • 1/2 cup corn starch
  • 1 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon paprika
  • 1/8 teaspoon cayenne pepper (omit if you don’t like spice)
  • 1 teaspoon sugar
  • About 3-4 cups of oil for frying (I use canola, you need an oil with a high smoke point)

Assembly (pick your favorites):

  • 5 medium-sized low-FODMAP, GF brioche buns or white wheat sourdough buns if you tolerate gluten (fermented at least 12 hours)
    • I used Canyon Bakehouse brand
  • Low-FODMAP brand of mayonnaise (or make with my low-FODMAP mayo recipe)
  • Low-FODMAP Copycat Chick Fil A Sauce** highly recommend!!
  • Low-FODMAP BBQ sauce
  • Sliced pickles (check out my low-FODMAP pickle recipe)
  • Sliced ripe tomatoes
  • Torn or chopped lettuce
  • Butter or oil, for grilling buns (optional)

Directions

  • Stir your vinegar or lemon juice into your low-FODMAP milk to create a ‘buttermilk’; set aside to allow to curdle
  • Place your chicken pieces between 2 pieces of parchment or plastic wrap, and use a mallet to pound them to approximately 1/4 inch thick
  • In a large bowl, combine your low-FODMAP ‘buttermilk’, paprika, salt, and black pepper
  • Add the chicken to the bowl, and if you have time, set in fridge to marinate, covered, for 30 minutes or overnight
  • When ready to fry chicken, place your oil inside a large heavy-duty skillet or Dutch oven with a thermometer, use medium heat (or adjust to your stovetop) to reach 350F
  • In a shallow bowl, whisk the low-FODMAP, GF flour, cornstarch, paprika, salt, pepper, cayenne and sugar
  • Remove your chicken in the marinade from the fridge, and extract about 3 tablespoons of the buttermilk batter and work it into the flour blend with a fork or your hands
  • Set a wire rack, or paper towel lined plate on the stove to lay the cooked chicken
  • Work in batches (one piece at a time is best), dredge the chicken into the flour and then press lightly on the flour to create a crust
  • Place chicken in the oil and fry about 3-5 minutes per side, until the crust is golden
    • If you like to have them extra golden, then you could opt to ‘double-fry’
  • Chicken is done when the internal temperature is 160 F (it will continue cooking slightly longer after you remove it)
  • Lay each completed chicken piece on your prepared rack or plate until they are all cooked
  • To assemble, toast or grill your buns with butter or olive oil, if desired
  • Layer with your favorite toppings and serve hot

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Comments Rating 5 (1 review)

4 Responses

  1. 10/10 Recommend!

    I used the chicken recipe to make nuggets instead of a sandwich and they came out great! They were super easy to prep and make and they tasted great. I didn’t think they tasted oily or fried either. You would never guess that they were gluten free.
    My only issue I ran into was that I used distilled white vinegar and oat milk to make the vegan buttermilk and it never ended up curdling. However, I used the uncurled milk-mixture anyways and had no problems!

    1. Hi MH!
      Thanks for your comments and taking time to review!
      It sounds like it didn’t change the recipe that your oat milk didn’t curdle. Since oat milk has less fat, it may not have the same reaction that regular milk does.
      We are so happy you enjoyed the recipe and hope you stay in touch!!

    1. Hi Sandy,
      We haven’t tried it with an air fryer and don’t typically use that for a wet batter recipe. If you try it, let us know!

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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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