A white plate with low FODMAP chicken tenders, broccoli, fries, and a small dish of creamy maple mustard.

Low FODMAP Chicken Tenders

  • Author: Em Schwartz, MS, RDN
  • Prep Time: 10 minutes
  • Cook Time: 15 minutes
  • Total Time: 25 minutes
  • Yield: 4 1x


Crunchy and gluten-free, these 3-ingredient Low FODMAP Chicken Tenders are AH-mazing! Make these kid-friendly tenders even better with some creamy maple mustard. DE-licious!



  • 1 egg
  • 2 cups plain whole-grain corn cereal (like Corn Chex or cornflakes)
  • 1 (12 oz.) package chicken tenderloins (or chicken breast, cut into strips)


  1. Preheat oven to 450°F. Line a baking sheet with aluminum foil and spray with nonstick cooking spray.
  2. Whisk egg in a shallow bowl. Place corn cereal in a ziptop bag and finely crush with a rolling pin. Pour crushed corn cereal onto a plate.
  3. Dip each chicken tender into egg and roll in corn cereal to coat. Place on baking sheet and repeat. Discard any remaining corn cereal.
  4. Bake for 12-15 minutes or until cooked throughout, flipping halfway through. Serve warm.


Corn Flour: As a cereal flour ingredient, corn flour is low FODMAP in ⅔ cup or 100-gram servings. This is further discussed in the narrative above the recipe.

Cornflakes: A low FODMAP serving (in the US) is a ½ cup or 15 grams.

  • Category: Main Dish
  • Method: Bake
  • Cuisine: American

Keywords: low FODMAP, Chicken nuggets, gluten free,