Low-FODMAP Crispy Pork (or Chicken) Schnitzel; Gluten-free, Dairy-free

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Breaded Schnitzel (pork cutlets). My favorite meal when I traveled in Germany as a teenager.   Crispy on the outside, juicy on the inside, schnitzel is a simple balance of texture and flavor.

Now, living in Cincinnati, I have come to appreciate German cuisine again! A low-FODMAP Schnitzel recipe was definitely essential for my blog.

Here is a straightforward 30 minute recipe for low-FODMAP and gluten-free Schnitzel, that you can easily modify for chicken.  Tender, succulent and so delicious.

Enjoy this low-FODMAP Schnitzel as a family weeknight dinner, or dress it up for a weekend event.  You will make this low-FODMAP recipe again and again.

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Or over 350 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 4 (recipe can easily be doubled)

Prep Time: 15 min

Cook time: 15 min

Total time: 30 min

Ingredients

  • 1 pound (16 ounces) boneless pork loin, cut into four pieces (can also substitute chicken breasts)
  • 1/2 cup all purpose low-FODMAP, gluten-free flour
  • 2 large eggs, lightly beaten
  • 3/4 cup low-FODMAP, gluten-free breadcrumbs (try my recipe or check ingredients on gluten-free panko brands available)
    • Note: if you tolerate small amounts of gluten, then CornFlake Crumbs are considered low-FODMAP and may be used
    • There are many gluten-free breadcrumb products available but read your brand’s ingredients
      • I have found that ‘gluconolactone’ (an additive included in Ians Gluten-free Panko) is irritating to my gut, so I avoid this brand
      • Check out my low-FODAMP label reading blog for some other helpful hints
      • Target has a gluten-free breadcrumb brand that appears to be low-FODMAP and does not contain gluconolactone
  • 1/4 cup canola oil, or enough to fill your pan ½ inch deep
    • You can substitute other types of oil, just choose one with a high smoke-point
  • 1 teaspoon salt
  • Wedges of lemon and parsley, for garnish
  • Additional salt and pepper to taste

Directions

  • Tenderize your pork pieces with a mallet to about ¼ inch thickness
    • Try to make it as uniform as possible to ensure even cooking
    • I like to place it between wax paper or parchment paper to ease this process
  • Line a large plate with paper towels
  • Lay out three medium sized shallow bowls. In one, place your low-FODMAP gluten free flour and salt, in the second place your whisked egg.  In the third bowl place your low-FODMAP breadcrumbs or panko
  • Heat oil in a large frying pan over medium heat
  • Prepare your cutlets:
    • Take a piece of pork loin. Press it into the flour, then dip in the egg, then dredge in the bread crumbs
    • Shake off excess bread crumbs
    • Repeat for all the cutlets (you can do this one at a time and fry individually, or batch them)
  • Begin frying cutlets once oil is hot, if you let them sit too long in the breading they will not be as crisp
    • I suggest using a spatter guard and oven gloves to prevent burns
  • Lay each piece in pan and do not flip until the bottom is golden (about 2-3 minutes per side)
  • When both sides are cooked and golden, remove from the pan and put onto the prepared plate lined with paper towels
  • Once finished, sprinkle with salt and pepper to taste.  Serve with your desired sides (goes great with slices of lemon, low-FODMAP tartar sauce and low-FODMAP marinara!)

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