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

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You found it!

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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