Low FODMAP chicken nuggets are great to have in the freezer!

Low FODMAP Chicken Nuggets

Following a low FODMAP diet can be challenging, but it doesn’t mean you have to give up your favorite foods like chicken nuggets. By making your own low FODMAP chicken nuggets, you can enjoy a delicious and satisfying meal without any digestive discomfort. In this post, I’ll explain why making low FODMAP chicken nuggets is worth the effort and share my family’s favorite recipe. It’s even a hit with my teens!

Why should you make your own Low FODMAP chicken nuggets?

Store-bought chicken nuggets are often high in fat, sodium, and preservatives, making them less healthy than homemade versions. By making your own chicken nuggets, you can use fresh, high-quality ingredients and reduce your intake of unhealthy additives. Plus, you have control over the cooking method, making them a healthier option overall.

By using gluten-free breadcrumbs and omitting high FODMAP ingredients like onion and garlic, you can create a low FODMAP version of your favorite snack. You can enjoy a tasty and satisfying meal without any digestive discomfort.

Don’t be afraid to get creative.

Mixing the coating for the low <yoastmark class=

Another great thing about making your own chicken nuggets is that you can customize them to your liking. You can experiment with different seasonings, coatings, and dipping sauces to create a unique and delicious meal that suits your taste buds. We love adding smoked paprika and parmesan cheese to our breaking mixture!

These nuggets can also be made in your air fryer or your oven. You also have the option to cook up a large batch, freeze, and then reheat the nuggets as needed, making this a great dish for meal-prep.

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low FODMAP chicken nuggets in the air fryer

Low FODMAP Chicken Nuggets

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  • Yield: 4 servings 1x



1 pound boneless, skinless chicken breasts

1/2 cup gluten-free Panko breadcrumbs

1/4 cup grated Parmesan cheese

1/2 teaspoon smoked paprika

1/2 teaspoon dried thyme

1/2 teaspoon dried oregano or Italian seasoning

1/2 teaspoon salt

1/4 teaspoon black pepper

2 large eggs

Olive oil cooking spray


Cut the chicken breasts into bite-sized pieces and set aside. (I try to keep them in a similar size and thickness so they cook at the same rate.)

In a large bowl, mix together the breadcrumbs, Parmesan cheese, paprika, thyme, oregano, salt, and black pepper.

In a separate bowl, beat the eggs.

Dip each chicken piece into the beaten eggs, then coat with the breadcrumb mixture.

Spray your air fryer with the olive oil cooking spray and place the coated chicken nuggets inside. None of the pieces should be touching.

Cook at 400 ° for 8-10 minutes, flipping halfway through, until the chicken is cooked through and the coating is crispy and golden brown.

Serve hot with your favorite low FODMAP dipping sauce.


To cook the nuggets in your oven: Preheat the oven to 400°F (200°C). Place the coated chicken pieces on a baking sheet lined with parchment paper. Spray the chicken pieces with olive oil cooking spray. Bake for 15-20 minutes, flipping halfway through.  

  • Author: Karina K.
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