Crispy Low-FODMAP Fried Chicken; Gluten-free

Name: Crispy Low-FODMAP Fried Chicken; Gluten-free
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 servings
Cuisine: American
Ingredients: 1 & 1/2 cups low-FODMAP milk (such as almond milk or Lactaid) with 2 tsp vinegar; 2 teaspoons paprika; 2 teaspoons kosher salt (divided); 1 teaspoon ground black pepper (divided); 2 cups low-FODMAP gluten-free flour (I used Authentic Foods GF Classical Blend); 1 whole chicken, in pieces with skin on (about 3 lbs); 1/2 cup oil for frying (I used canola)

January 11, 2018

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This low-FODMAP Fried Chicken is super crispy, a little greasy and so delicious. Low-FODMAP Fried Chicken is a crowd-pleaser, especially for the little ones.

While eating deep fried foods shouldn’t be a daily habit, every once in a while it is important to not miss out on the flavors you love. This low-FODMAP Fried Chicken is also gluten-free and so easy.

Low-FODMAP Fried Chicken; Gluten-free

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

Serves 6-8

Prep time: 15-20 min

Bake time: 30 min

Total time: 45-55 min

Bake: 450 F

Equipment: Large Dutch Oven or skillet for deep frying

Ingredients

1 & 1/2 cups low-FODMAP milk (such as almond milk or Lactaid) mixed with 2 tsp vinegar
- This makes low-FODMAP ‘buttermilk’
- Check for gluten-free vinegar if necessary, can also substitute lemon juice
2 teaspoons paprika
2 teaspoons kosher salt (divided), plus to taste
1 teaspoon ground black pepper (divided), plus to taste
2 cups low-FODMAP, all purpose, gluten-free flour (I used Authentic Foods GF Classical Blend)
1 whole chicken, in pieces with skin on (about 3 lbs)
- 2 chicken breasts, each cut in half
- 2 chicken thighs
- 2 chicken legs
- 2 chicken wings
1/4-1/2 cup oil for frying (I used canola)

Directions

Preheat the oven to 450 degrees F
Lay down a piece of parchment paper or aluminum foil on 2 baking sheets
Making the batter:
- Whisk together the low-FODMAP ‘buttermilk’, paprika, and half each of the salt and pepper
Making the low-FODMAP flour coating:
- Whisk together low-FODMAP flour and half of the salt and pepper
Set a large cast-iron skillet on medium-high heat
As the pan is heating, line up the chicken, the bowl of batter, and the spiced low-FODMAP flour
Pour the oil into the hot pan
When the oil has reached 375 degrees F, dip a piece of chicken in the batter
Shake off any excess liquid
Dip the chicken in the flour and coat it entirely
Place the chicken in the hot oil
Repeat with all the pieces of chicken
Don’t overcrowd the pan
Flip the chicken pieces when the bottoms are nicely browned (about 3 minutes per side)
When both sides are browned, put the chicken pieces onto the prepared baking sheets
When all the chicken has been browned, put the baking sheet in the oven at 450 F
Cook the chicken until the legs have reached an internal temperature of 185 F and the breasts measure 155 F
- While ovens vary, this step may take 20-30 minutes
Add salt and pepper to taste before enjoying. Serve hot.
I love it with this low-FODMAP All-American Potato Salad!

Tender and delicious, low-FODMAP Fried Chicken is moist on the inside, crispy on the outside!

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Comments Rating 4 (1 review)

Comment/Review Below

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8 Comments

Kate December 3, 2020

This recipe turned out absolutely perfect! It was so delicious and my whole family loves it. They requested it again! I put aluminum foil over the chicken in the oven to prevent burning (my oven runs rather on the hot side). My only issue is that there was tonnes of batter and flour left over so I think the recipe can be reduced in quantity if you’re cooking the amount she recommends. I think I cooked 15 pieces and I still had way too much left over.

Reply
- Rachel Pauls Food December 3, 2020
  
  Thanks Kate!
  We appreciate your feedback, and agree with you. We think the amount of chicken listed is too low for the amount of batter as well. We have now made adjustments to the measurements to reduce waste. Have a wonderful day 🙂
  
  Reply
Anonymous July 27, 2021

Any advice on making this in an air fryer? I just got one and have been loving it, but I don’t know if this recipe would work there. If not, do you have a low-FODMAP air fryer fried chicken recipe? All the traditional ones I’ve found use buttermilk, garlic and onion powder.

Reply
- Rachel Pauls Food July 27, 2021
  
  Hi there,
  Since an air fryer is essentially a strong convection oven, it does not actually ‘fry’ the food. Thus, we do not suggest it for any ‘wet’ batter recipe. The batter will just drip off and not create the same result. However, an air fryer would likely be a great way to ‘fry’ any leftover chicken if you make our recipe as it suggests first. Good luck!
  
  Reply
James December 27, 2021

Can this recipe be adapted for deep frying? I want to to making deep fried chicken nuggets.

Reply
- Rachel Pauls Food December 28, 2021
  
  Hi James,
  This chicken is ‘deep fried’ in a large skillet. You could use a deep fryer if you have one!
  
  Reply
James December 27, 2021

I read further down and I see that you are flash getting the coating and then baking the chicken. I’m looking for a recipe that can be fully deep fried without baking.

Reply
- Rachel Pauls Food December 28, 2021
  
  Hi James,
  We have a low-FODMAP Chicken Nuggets recipe. You could try that for a different option! Good luck.
  
  Reply

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