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Air Fryer Coconut Chicken Tenders

FODMAP safe chicken recipe - Air Fryer Coconut Chicken Tenders

When I was pregnant I had a HUGE craving for chicken tenders throughout my second and third trimester.  I had a horribly difficult time finding ones that were not only gluten-free but low FODMAP chicken without the garlic or onion in the batter.  I did find one place in Houston at Bella Green that had gluten-free chicken tenders available on the kids menu.  My husband made the WORST mistake by accidentally ordering the grilled version instead of the fried and had to promptly go back.  My hormones were raging when I saw the grilled chicken and not fried.  My husband’s response of “you never eat fried food” only made me angrier.  Looking back it’s pretty funny but at the time the poor guy couldn’t win. HA!

 Okay, but back to THIS insanely good low FODMAP chicken recipe.  I love Central Market’s (a local grocery store in Texas) ready made coconut chicken tenders but there is both garlic and onion in the ingredients.  I have for years wanted to figure out a way to make them myself but have been hesitant to try.  This is where the magical air fryer comes into play.  I can’t think of a kitchen gadget that has been this life changing for me in a LONG time.  It has made cooking super quick and easy when we have very little time with a new baby.  My husband who has NEVER cooked is even comfortable using it!  

P.S. looking for other low FODMAP chicken recipes?  Check out a few of my favorites: baked chicken, crockpot shredded chicken fajitas and sesame chicken

Air Fryer Chicken Tender Ingredients

Air Fryer Chicken Tender Ingredients

Air Fryer Chicken Tender Ingredients

Chicken being cooked in the air fryer

Chicken being cooked in the air fryer


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FODMAP safe chicken recipe - Air Fryer Coconut Chicken Tenders

Air Fryer Coconut Chicken Tenders

  • Author: Fit Fab FODMAP
  • Prep Time: 5 minutes
  • Cook Time: 14 minutes
  • Total Time: 19 minutes
  • Yield: 4 servings 1x


These easy to make chicken tenders will be a hit with kids and adults alike! 


  • 1.5 pounds boneless, skinless chicken tenders
  • 1/2 cup gluten-free flour 
  • 2 eggs
  • Splash of FODMAP safe milk
  • 1 tsp salt, divided
  • ½ tsp ground pepper
  • ½ tsp paprika
  • ½ cup gluten-free panko breadcrumbs
  • 1/3 cup unsweetened coconut shreds
  • Nonstick cooking spray


  1. Preheat air fryer to 360 degrees.
  2. Take out 3 separate hollow bowls in order to flour, egg wash and bread.  In the first bowl add the flour and ½ tsp salt.  In the second bowl whisk the eggs and a splash of milk.  In the third and final bowl, add the remaining ½ tsp salt, pepper, paprika, breadcrumbs and coconut shreds.
  3. In this order, dip both sides of the chicken tenders in the flour mixture, followed by the egg wash and lastly the breadcrumb mixture.  Place on a safe surface and repeat until all of the chicken is coated.  
  4. Place chicken strips in the preheated air fryer in a single layer (you may need to do more than one batch).  Spray the top of the chicken strips with cooking spray and bake for 12-14 Minutes until cooked through, flipping halfway through.


Enjoy with your favorite FODMAP safe dipping sauce!

Keywords: fodmap chicken recipe, low FODMAP chicken, gluten-free chicken tenders, low fodmap dinner recipes

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