All Fodmap Recipes/ Fodmap Dinner Recipes

Coconut Crusted Chicken with Peanut Dipping Sauce

Baked Coconut Chicken Breast over Jasmine Rice

There is something so nostalgic about eating chicken tenders that reminds me of being a little kid.  Even as a little one, I was super particular about where I would eat them from.  Somehow I could tell which fast food restaurants used processed chicken and which ones used only white meat chicken because I would refuse to eat the fake ones.  Some might say my pickiness has only gotten worse but I would disagree that instead I have gotten more educated on what I put into my body.

My adult chicken tender obsession has translated into the coconut chicken tenders from Central Market (a local, specialized grocery store in Texas).  These particular tenders are not FODMAP safe and I haven’t been able to eat them in years.  I recently decided enough was enough and I was going to make my own FODMAP safe version.  The dipping sauce is just as important as the chicken and this version is completely garlic free!  Double win!  These are perfect to eat over over quinoa, rice or even salad.   The options are endless!  I am sure these will be a new staple in your IBS friendly chicken recipes.

Coconut Flour, Egg Wash, Coconut Flakes.

Coconut Flour, Egg Wash, Coconut Flakes.

Chicken in egg wash.

Chicken in egg wash.

Coconut coated chicken ready to be baked

Coconut coated chicken ready to be baked

Baked Coconut Chicken

Baked Coconut Chicken

Peanut Sauce

Peanut Sauce

Coconut Crusted Chicken with Peanut Sauce

Print Recipe
Serves: 4 Cooking Time: 15 minutes


  • 2-3 Skinless, Boneless Chicken Breasts, thinly sliced or pounded
  • 1/4 cup rice flour
  • 1/4 Cup + 2 Tablespoons Unsweetened Coconut Shreds
  • 2 Eggs
  • Splash of Milk of Choice
  • Salt & Pepper
  • Sauce Ingredients:
  • 1/4 Cup Peanut Butter
  • 1 Tablespoon Rice Wine Vinegar
  • 1/2 Tablespoon Maple Syrup
  • 1 Tablespoon Ginger, minced
  • 1 Teaspoon Tamari (or soy sauce if not gluten free)
  • 2 Tablespoons Water
  • 1 Teaspoon Chili Sauce



Preheat oven to 400 degrees.


Set out three hollow bowls and add the flour, whisked eggs, and coconut flakes. Season the flour with salt and pepper.


Coat the chicken with the flour, followed with dipping into the egg mixture and finally coating with the coconut flakes.


Place onto a lined baking sheet. Continue the steps until all your chicken is coated.


Bake for 15 minutes or until cooked through.


Combine all sauce ingredients in a medium size bowl and mix well.


Leftover sauce can be refrigerated for a few days.

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