Coconut Crunch Chicken Tenders (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

Crispy, crunchy, and with enough coconut to add a delightful flavor, these chicken tenders are a great change of pace from the standard fare. And, made with pork panko, they are extremely low-carb so you can enjoy them gluten-free and starch-free! This recipe would be great with shrimp too so feel free to change it up! I baked these and they were delicious, but if you prefer, you can fry them in avocado oil for an even crispier finish.

Ingredients: Chicken

1 cup gluten-free Panko (or use Pork Panko for a very low-carb version)

3/4 cup shredded unsweetened coconut

1 teaspoon paprika

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (Use code IBSGC15 for 15% discount)

1/2 teaspoon Smoke N Sanity Essence of Onion Salt (Use code IBSGC15 for 15% discount)

1/2 teaspoon black pepper

2 tablespoons sesame seeds

2 eggs, beaten

1 tablespoon low FODMAP hot sauce or gluten-free soy sauce (use preferred taste)

1 pound boneless chicken tenders

Extra virgin olive oil spray, (or 1 tablespoon of olive oil for brushing)

Lime wedges, for serving

Dipping Sauce

1/2 cup mayonnaise

1/4 cup Smoke N Sanity low FODMAP ketchup (Use code IBSGC15 for 15% discount)

2 tablespoons gluten-free soy sauce

1 tablespoon hot sauce (optional)

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper. Make the sauce by combining all ingredients in a bowl or jar and whisk or shake to combine. Set aside in the refrigerator until ready to serve.

(3) Prepare the panko mixture: In a shallow bowl, combine the coconut, panko, paprika, Smoke N Sanity Essence of Onion Salt, Smoke N Sanity Essence of Garlic Salt, 1/4 teaspoon black pepper, and the sesame seeds. Stir until well combined.

(4) Dredge the chicken: Beat the eggs in a bowl and add the hot sauce or gluten-free soy sauce. Add the chicken and toss well to coat. Dredge the chicken pieces one at a time through the crumbs, covering each piece on all sides. Place on the prepared baking sheet, leaving some space between each piece to ensure maximum crispness.

(5) Bake: Spray or drizzle the chicken tenders with olive oil. Bake 15-20 minutes, until crisp and cooked through.

(6) Plate and serve: Serve the chicken with lime wedges, and dipping sauce.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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