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Gluten-Free “Fried” Chicken

FODMAP chicken - FODMAP Fried Chicken

It’s no secret that I’m from Texas and my mom is from Memphis so I grew up on KFC fried chicken and mashed potatoes.  It’s so funny to think how I used to be able to eat that type of fast food and now I would be so sick! Just because I can’t eat the traditional fried chicken doesn’t mean I don’t want to come up with a healthier and lighter FODMAP chicken recipe.  This version is baked but still has the crispiness that I love from fried chicken. I knew I had a hit on my hands when my husband was eating it from the baking sheet instead of on his plate!

If you’re going to be eating “fried” chicken, you want to eat it with some delicious side dishes.  Am I right?!  Check out these recipes for grilled corn on the cob, potato salad and coleslaw. What do you like to eat with your fried chicken?

Chicken marinated in milk mixture

Chicken coated in gluten-free breadcrumbs

Golden brown fried chicken

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FODMAP chicken - FODMAP Fried Chicken

Gluten-Free “Fried” Chicken

  • Author: Fit fab FODMAP
  • Prep Time: 3 hours 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 4 hours
  • Yield: 4 servings 1x
  • Category: Dinner


What’s better than fried chicken without the guilt!?


  • 1 cup FODMAP safe milk (My preference is MALK unflavored almond milk)
  • 1/2 lemon, juced
  • 1 tsp salt, divided
  • Freshly ground pepper
  • 3 tbsp extra virgin olive oil plus drizzle
  • 2 pounds bone-in split chicken breasts
  • 1 cup gluten-free panko bread crumbs
  • 2 tbsp nutritional yeast (optional)
  • Nonstick cooking spray


  1. In a large bowl whisk the milk, lemon juice, 1/2 tsp salt, ground pepper. Slowly whisk in the 3 teaspoons of olive oil.
  2. Add chicken to milk mixture and coat both sides. Cover and refrigerate for at least 3 hours.
  3. Once chicken is ready to “fry”, preheat oven to 425 degrees.
  4. In a shallow large bowl, mix together the breadcrumbs, 1/2 teaspoon of salt and nutritional yeast.
  5. Remove chicken from milk mixture and coat both sides with breadcrumb mixture.
  6. Spray the top of a wire rack lined baking sheet with nonstick cooking spray.
  7. Place chicken on top of wire rack lined baking sheet for 15 minutes.
  8. Drizzle chicken with olive oil before putting in heated oven.
  9. Cook for 40-45 minutes until golden brown and cooked through.

Keywords: fried chicken recipe, fodmap safe chicken, fodmap safe chicken recipe

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  • Sandra
    July 16, 2018 at 10:30 pm

    This looks amazing!

      July 20, 2018 at 3:37 pm

      Thank you!!! It’s a great variation to fried chicken!!

  • Marley
    July 21, 2018 at 12:11 am

    I can’t believe this is baked and not fried! Love all your recipes!

      July 21, 2018 at 12:19 am

      Thanks, Marley!!! Who says baked can’t be good!