Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (2024)

May 27, 2018

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Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (1)

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!!

Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (2)

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 saucefor dipping. Goes perfectly! Or another family favorite of my low-FODMAP Macaroni and Cheese 🙂

Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (3)

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

Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (4)

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

Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (5)

  • Dunk in this low-FODMAP Special/Secret Sauce– or else try my recipes forlow-FODMAP (no)Honey-Dill, or low-FODMAP Barbecue Sauces

Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (6)

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

Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (7)

Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (8)

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  1. HeatherJuly 4, 2020

    Do you know if I could you make this in a air fryer?


    • Rachel Pauls FoodJuly 4, 2020

      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.


  2. NatalieJuly 30, 2020

    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.


    • Rachel Pauls FoodJuly 31, 2020

      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!


    • AliciaDecember 2, 2020

      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!


  3. TiffanyApril 18, 2021

    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


    • Rachel Pauls FoodApril 18, 2021

      Hi Tiffany,
      In general, we don’t find that chicken nuggets do well when reheated in the microwave, or left for a while in a thermos. The breading will become too moist and soggy, and the chicken can become tough. A better choice may be low-FODMAP Macaroni and Cheese, low-FODMAP Sloppy Joes or low-FODMAP Chili. Good luck!


  4. CharlotteJune 20, 2021

    Hi guys , anyone tried cooking in oven for healthier alternative to fat frying ? Xxx


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Kid's Favorite Low-FODMAP Chicken Nuggets Recipe; Gluten-free, Dairy-free (2024)


Can you eat chicken nuggets on a low FODMAP diet? ›

I'm still a six-year-old at heart and love chicken nuggets as an occasional treat. Waitoa Gluten Free Chicken Nuggets are wheat free and do not contain onion or garlic powder. This makes them perfect for a low-FODMAP snack or quick dinner option.

Are Applegate gluten free chicken nuggets low FODMAP? ›

Applegate Natural Gluten-free Chicken Nuggets. This product has 2 ingredients that are high FODMAP.

Are Perdue chicken nuggets low FODMAP? ›

Perdue Chicken Breast Nuggets. This product has 4 ingredients that are high FODMAP and 1 ingredient that may be high FODMAP.

Is Barilla gluten-free low FODMAP? ›

Is it Low FODMAP? Yes! We believe this product is Low FODMAP at 1 serving as there are no moderate or high FODMAP ingredients listed on the label.

What vegetables should you avoid on a low FODMAP diet? ›

The main FODMAPs present in vegetables are fructans and mannitol. Vegetables particularly rich in fructans include artichoke, garlic, leek, onion and spring onion. Vegetables particularly rich in mannitol include mushrooms, cauliflower and snow peas.

Can you eat McDonald's on low FODMAP? ›

Low FODMAP Meal ideas at McDonalds:

Quarter Pounder BLT with fries (no cheese, no bun, no onions, no pickles) Lettuce wrap = Ask for 2 extra lettuce leaves. Hashbrown = Ask for 2 hashbrowns as buns.

Are Applegate gluten free chicken nuggets dairy free? ›

All of our products are dairy free except for the following:

Applegate Organics® Spinach & Feta Sausage.

What are the best low FODMAP gluten-free snacks? ›

What Are Some Examples of Low FODMAP & Gluten-Free Snacks? Chilled, roasted beets (2 slices) sprinkled with goat or feta cheese on lettuce leaves with a drizzle of balsamic vinegar (2 tsp.) Energy bites: combine peanut butter, crushed almonds, pecans or walnuts, dark chocolate chips, chia or ground flax seed.

Is anything gluten-free low FODMAP? ›

Gluten-free products are handy for fodmappers in lots of cases to use as replacements for foods that contain fructans. A lot of gluten-free pastas are low FODMAP and there are also products, such as gluten-free pizza crusts and gluten-free cookies, that are allowed during the low FODMAP diet.

Are Perdue gluten free chicken nuggets dairy free? ›

Perdue Simply Smart Organics Gluten Free Breaded Chicken Breast Nuggets. This product is likely dairy free.

Can you eat rotisserie chicken on low FODMAP diet? ›

First up is chicken. Since chicken (and turkey) are proteins, they don't have any FODMAPs. This means you can eat as much as you want without contributing to your FODMAP load.

Is Popeyes low FODMAP? ›

Popeyes offers very limited choices for gluten-free, low-fat, low-carb, vegetarian, and vegan diets, and does not offer choices for people following a low-FODMAP or low-sodium diet.

Is mayonnaise OK on low FODMAP? ›

Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Double-check ingredients and choose products without high FODMAP ingredients like onion or garlic. Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams.

Is Rao's Sensitive low FODMAP? ›

It is a very good product for those individuals following a low FODMAP diet. (FODMAPS are foods that tend to produce gas, bloating and other digestive problems. Also good for folks with IBS. Rao's Sensitive Formula Marinara sauce is also gluten free--great for those with Celiac Disease/gluten sensitivity.

What Mayo is best for low FODMAP? ›

Here are some low FODMAP mayonnaise brands to check out:
  • Sir Kensington's Classic Mayonnaise.
  • Primal Kitchen Real Mayonnaise With Avocado Oil.
  • Chosen Foods Classic Mayo.
Feb 24, 2023

What can I eat from mcdonalds with IBS? ›

Low FODMAP Options at McDonald's
  • 100% Beef Patty – hold the bun, pickle and onion.
  • Lettuce (lettuce wraps are not an option)
  • Tomato.
  • Mayonnaise.
  • Side salad – hold the onion; no dressing.
  • World Famous Fries.
  • Pasteurized Processed American Cheese.
  • Grilled Chicken (contains natural flavor; see Notes below)
Dec 7, 2023

Can I eat pizza on a low FODMAP diet? ›

Since cheese used on pizza is low FODMAP, like mozzarella and parmesan, the cheese should be fine. Unfortunately, the pasta sauce used on the base will contain onion and/or garlic. This is usually only a thin amount, so it may be relatively low FODMAP per serve.

Can I eat Chick Fil A nuggets with IBS? ›

While non-breaded chicken nuggets would seem safe, Chick-fil-A adds onion and garlic to the grilled nuggets mixture. Depending on your sensitivities, you might be able to handle Chick-fil-A's regular chicken nuggets. They contain a couple of no-nos: wheat flour and nonfat milk.

Can I eat french fries on a low FODMAP diet? ›

Are French fries low FODMAP? Luckily, regular white potatoes are low FODMAP. This means plain french fries, aka crisps are allowed on the low FODMAP diet. According to MONASH University, 1 serving (11g) of potato chips is low FODMAP and can be tolerated in most people with IBS.

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