Low FODMAP Chicken Tenders

Low FODMAP Chicken Tenders became my family’s saving grace when I needed comfort food that wouldn’t upset sensitive stomachs. After years of watching my kids longingly eye restaurant chicken tenders while I worried about hidden garlic powder and wheat coatings, I knew I had to create our own version.

These crispy, golden Low FODMAP Chicken Tenders prove that following a low FODMAP diet doesn’t mean giving up beloved family favorites. With simple ingredient swaps and my tried-and-true coating technique, we’ve never looked back.

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Why These Low FODMAP Chicken Tenders Are Special?

What sets these tenders apart is their incredible crunch without any gut-triggering ingredients. No garlic, no onion powder, and no wheat-based breadcrumbs that could cause digestive distress.

My kids actually prefer these homemade versions to any restaurant alternative. The secret lies in the seasoned cornflake coating that delivers maximum crispiness while staying completely FODMAP-friendly. Even my husband, who’s never followed any special diet, requests these for dinner regularly.

Essential FODMAP-Safe Coating Options

Kellogg’s Corn Flakes remain the gold standard for this recipe. Monash University has certified them as low FODMAP at 1½ cups (42 grams) per serving, making them perfect for our coating needs.

Alternative Coating Options:

• Regular cornflakes cereals: Stick to ½ cup serving sizes for other brands to stay within FODMAP limits
• Corn Chex: While not specifically tested, ingredients appear low FODMAP and work beautifully for gluten-free needs
• Gluten-free cornflakes: Essential for those managing both IBS and celiac disease

Always check the Monash FODMAP app for the most current serving size information, as recommendations can vary by location and brand.

Preparation Tips for Perfect Results

The Secret to Extra Crispy Coating: Let coated tenders rest for 5 minutes before cooking. This helps the coating adhere better and prevents flaking.

Moisture is the Enemy: Always pat chicken completely dry before coating. Even a little moisture can make your coating soggy instead of crispy.

Double-Coating Technique: For restaurant-style thickness, dip tenders in egg, coat with crumbs, then repeat the process once more. Pressing Matters: Firmly press cornflake crumbs into the chicken using your palms. Gentle patting won’t create the seal you need for maximum crunch.

FODMAP-Friendly Dipping Sauces

The perfect Low FODMAP Chicken Tenders deserves an equally amazing dipping sauce. My family’s top three favorites have become staples in our kitchen rotation.

Our Go-To Sauce Trio:

• Low-FODMAP Ranch Dressing – creamy, tangy perfection that even picky eaters love
• Low-FODMAP Maple Mustard – sweet and savory with just the right kick
• Classic ketchup – sometimes simple is best, and most brands are naturally FODMAP-friendly

Perfect Pairings: Serve these tenders alongside our Low-FODMAP Oven-Baked Fries for the ultimate comfort food experience. The combination creates a restaurant-quality meal that keeps everyone’s stomachs happy.

Quick Store-Bought Options: Plain yellow mustard, mayonnaise, and barbecue sauce (check labels for high fructose corn syrup) work wonderfully when you need something fast.

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