Low FODMAP Baked or Air Fried Chicken Nuggets

If you have kids in the family (and even if you don’t) you will want these Low FODMAP Baked or Air Fried Chicken Nuggets in your cooking repertoire. Being low FODMAP makes these gluten free as well. I am new to the low FODMAP diet, and I explain why our family started and what this diet is about here.

One of the best pieces of advice I was given was, “Think of what your family normally eats and figure out how to make it gluten free.” Brilliant.

Here I am providing an air frying method also. My gift for Christmas was an air fryer, and we are loving using it to create fabulous recipes – even fabulous low FODMAP recipes.

My kids strongly approve of this recipe, which isn’t always easy to accomplish in my picky family. My husband said, “These are way better than normal chicken nuggets.” So there is the testimony! I hope your family enjoys these as much as we do. I am actually banging out a bunch of them today so I can stick them in the freezer for an easy, quick, go-to meal.

These chicken nuggets are perfectly adaptable for a diet with gluten. Just do any breadcrumbs and all purpose flour. 

Ingredients Needed to Make Low FODMAP Baked or Air Fried Chicken Nuggets – (4 Servings)

• 2 cup Gluten Free and FODMAP Approved Breadcrumbs (I make my own.)
• 2 tsp dried basil
• 1 1/2 tsp oregano
• 1  1/2 tsp salt
• 1 tsp pepper
• 1/2 cup Gluten Free and FODMAP Approved Flour
• 2 boneless skinless chicken breasts, cut into 1 1/2-inch pieces
• 3 egg
• 8 Tbsp butter, melted
• 1 Tbsp garlic oil (if air frying) (Garlic is not approved for low FODMAP, but if it is infused into the oil it is fine and adds great flavor to food)

How to Make Low FODMAP Baked or Air Fried Chicken Nuggets

1. If baking, preheat oven to 400 degrees.
2. Mix together breadcrumbs, basil, oregano, salt, and pepper in a shallow bowl.
3. Beat together egg and melted butter.
4. Add flour to a ziplock bag and then add 1/4 of the chicken pieces. Shake until covered. Repeat until all chicken is covered in flour.
5. Dip the chicken into the butter and egg mixture.
6. Dip the chicken in the breadcrumb mixture and press to cover. Set ready chicken nuggets in a single layer on a foil-lined baking sheet (if baking) or on a separate plate (if air frying).
7. Toss nuggets in garlic-infused oil.
8. If baking, bake at 400 degrees for 20 minutes or until the internal temperature reaches 165 degrees.
9. If air frying, preheat the air fryer to 360. Cook chicken for 8 minutes (flipping at 4 minutes) in a single layer or until internal temperature reaches 165 degrees.
10. Serve with low-FODMAP ketchup or low-FODMAP ranch (I found mine at www.fodyfoods.com. Didn’t love the ranch, quite frankly, but the ketchup is fab!).

Low FODMAP Baked or Air Fried Chicken Nuggets

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Prep Time 15 minutes mins

Cook Time 8 minutes mins

baking time 20 minutes mins

Total Time 23 minutes mins

Course Main Course

Cuisine American

Servings 4 servings

Calories 586 kcal

Ingredients

  

• 2 cup Gluten Free and FODMAP Approved Breadcrumbs I make my own.
• 2 tsp dried basil
• 1 1/2 tsp oregano
• 1 1/2 tsp salt
• 1 tsp pepper
• 1/2 cup Gluten Free and FODMAP Approved Flour
• 2 boneless skinless chicken breasts cut into 1 1/2-inch pieces
• 3 egg
• 8 Tbsp butter melted
• 1 Tbsp garlic oil if air frying (Garlic is not approved for low FODMAP, but if it is infused into the oil it is fine and adds great flavor to food)

Instructions

 

• If baking, preheat oven to 400 degrees.
• Mix together breadcrumbs, basil, oregano, salt and pepper in a shallow bowl.
• Beat together egg and melted butter.
• Add flour to a ziplock bag and then add 1/4 of the chicken pieces. Shake until covered. Repeat until all chicken is covered in flour.
• Dip the chicken into the butter and egg mixture.
• Dip the chicken in the breadcrumb mixture and press to cover. Set ready chicken nuggets in a single layer on a foil lined baking sheet (if baking) or on separate plate (if air frying).
• If baking, bake at 400 degrees for 20 minutes or until internal temperature reaches 165 degrees.
• If air frying, preheat air frier to 360. Cook chicken for 8 minutes (flipping at 4 minutes) in a single layer or until internal temperature reaches 165 degrees.
• Serve with low FODMAP ketchup or low FODMAP ranch (I found mine at www.fodyfoods.com. Didn’t love the ranch, quite frankly, but the ketchup is fab!).

Keyword air fryer, chicken, chicken nuggets