Low FODMAP Fried Chicken​ Recipe

This crispy, golden low FODMAP fried chicken is made without high-FODMAP ingredients like buttermilk or wheat flour. It’s a gut-friendly take on a comfort food classic, perfect for those with IBS or sensitive digestion.

This low FODMAP fried chicken is crunchy outside, tender inside, and totally free of FODMAP triggers. We swap traditional buttermilk for a lactose-free alternative and use low FODMAP flour to create a crispy, golden crust without upsetting your gut. It’s the perfect comfort food for anyone managing IBS or following a FODMAP elimination plan.

Jump to Recipe

Ingredients Needed

• 1 (4-pound) chicken: cut into pieces, skin removed if preferred.
• 1 cup lactose-free milk: with 1 tbsp lemon juice (or use plain lactose-free yogurt thinned with water).
• 2 cups low FODMAP flour blend: like white rice flour or gluten-free all-purpose without inulin.
• 1 tsp paprika: for color and mild flavor.
• Salt and pepper: to taste (ensure no garlic/onion powders).
• 2 quarts vegetable oil: for frying (canola or sunflower oil preferred).

How To Make Low FODMAP Fried Chicken

Prepare the Chicken:
Cut the chicken into pieces. Remove the skin if preferred.

Make the Coating:
Combine flour, paprika, salt, and pepper in a large resealable plastic bag.

Coat the Chicken:
Dip each piece in the lactose-free milk mixture, then shake in the flour bag to coat well.

Let it Rest:
Place coated chicken on a tray. Let sit for 15–20 minutes until the coating looks paste-like.

Fry the Chicken:
Heat oil in a deep skillet over medium-high until hot. Fry chicken in batches, turning until golden on all sides.

Finish Cooking:
Once browned, reduce heat, cover, and cook 25–30 minutes until fully cooked. Remove cover and cook 5–10 minutes more to crisp up.

Recipe Tips

• Use lactose-free milk or yogurt to stay gut-friendly.
• Resting the coated chicken helps the crust stick better.
• Fry in small batches so oil stays hot and crisp.
• Use a thermometer to check doneness (165°F internal temp).

How to Store & Reheat

• Room Temperature: Not safe beyond 1 hour.
• Fridge: Store in a sealed container up to 3 days.
• Freezer: Freeze in single layer, reheat in oven for best crispness.

Nutrition Facts (approx. per serving)

• Calories: ~360
• Sodium: ~280 mg
• Protein: ~30 g
• Fat: ~22 g
• Carbs: ~12 g
• Fibre: ~0.5 g
• Sugar: ~2 g

FAQs