These baked Low FODMAP Chicken Tenders are crunchy and made with just 3 ingredients. Dip these kid-friendly tenders in creamy maple mustard or your favorite FODMAP diet-friendly condiment.
A little blast from the past for today's recipe! Because, chicken tenders = childhood ... at least in my mind. 🙂 These oven-baked low FODMAP chicken tenders are made with three ingredients: chicken tenderloins, an egg, and crushed up whole-grain corn cereal. They're crispy and perfect for dipping into your favorite FODMAP-friendly condiment.
Shopping list
To make these oven-baked chicken tenders, add these three ingredients to your shopping list:
- Egg - 1 large
- Corn flakes cereal, like Kellogg's Corn Flakes® - 2 cups (choose gluten-free corn flakes or Corn Chex™ for gluten-free)
- Chicken tenderloins (or chicken breast, cut into strips) - 12 ounces
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Kellogg's Corn Flakes® (in the US) have been tested and certified low FODMAP by Monash University. A low FODMAP serving is 1½ cups or 42 grams.
Cornflakes cereal: The low FODMAP serving size for corn flakes cereal varies depending on location (the US vs. Australia) and type (regular vs. gluten-free). In general, a ½ cup serving of other (non-Kellogg's) corn flakes cereals will be low FODMAP. For more serving size information, please refer to the Monash FODMAP app.
Corn Chex has not specifically been tested for FODMAPs. However, this cereal appears to be low FODMAP by ingredients. It is also a suitable option for those requiring a gluten-free diet.
Serve this with
Enjoy these Low FODMAP Chicken Tenders with a low FODMAP serving of steamed veggies (A low FODMAP serving of broccoli florets is ¾ cup or 75 grams), Low FODMAP Garlic Fries, and Creamy Maple Mustard (or your favorite FODMAP-friendly condiment).
Some FODMAP-Friendly Condiments Ideas
PrintRecipe
Low FODMAP Chicken Tenders
- Total Time: 25 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
These baked Low FODMAP Chicken Tenders are crunchy and made with just 3 ingredients. Dip these kid-friendly tenders in creamy maple mustard or your favorite FODMAP diet-friendly condiment.
Ingredients
- 1 large egg
- 2 cups cornflakes cereal, like Kellogg's Corn Flakes (use gluten-free cornflakes or Corn Chex for gluten-free)
- 1 (12-ounce) package chicken tenderloins (or chicken breast, cut into strips)
Instructions
- Preheat oven to 450°F. Line a baking sheet with aluminum foil and spray with nonstick cooking spray.
- Whisk egg in a shallow bowl. Place corn cereal in a ziptop bag and crush finely with a rolling pin. Pour crushed corn cereal onto a plate.
- Dip each chicken tender into egg and roll in corn cereal to coat. Place on the baking sheet and repeat. Discard any remaining corn cereal.
- Bake for 6 minutes. Flip, and cook for an additional 6 to 8 minutes or until the chicken is fully cooked. Chicken is fully cooked when a food thermometer inserted into the thickest part reads 165°F.
- Serve warm with your favorite low FODMAP condiment.
Notes
Low FODMAP Serving: One serving of this recipe contains low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Cornflakes: Kellogg's Cornflakes (in the US) have been certified low FODMAP by Monash University.
Corn Chex cereal has not specifically been tested but appears to be low in FODMAPs by ingredients.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Bake
- Cuisine: American
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Helen says
Made this for my son who's on a low FODMAP diet. The serving size is quite small for his appetite, but they were delicious. I used chicken breasts cut into half inch slices. Followed the baking instructions and they came out tender and juicy. Thank you Em for this great recipe.
Rebecca says
This recipe looks amazing! Do you think it would taste okay with Gluten Free Honey Corn Flakes and a Honey Mustard sauce?
Em Schwartz, MS, RDN says
Hi Rebecca! I think it would but taste is very subjective. 🙂 FYI - the low FODMAP serving size for honey is 1 teaspoon (or 7 grams). Best, Em
Hollis Adams says
do you think I could use Rice chex instead of corn chex?
Hannah says
Yes, you absolutely can! It might taste a bit more bland but you can add some more seasonings, salt, or even some parmesan.
Carey says
Could these be frozen and later reheated?
Em Schwartz, MS, RDN says
Great question, Carey! I have not tried this yet, so I'm not sure. I have this recipe on my list to update soon. So, I will add it to my list of things to try. If you happen to try it out before me, please let us know how it goes. 🙂