All Fodmap Recipes/ Fodmap Dinner Recipes

Coconut Crusted Chicken with Peanut Dipping Sauce

Coconut Crusted Chicken

I have always been super particular about my chicken tenders, even as a kid.  Somehow I could tell even at a young age which fast food restaurants used fake chicken and which ones used only white meat chicken breast because I refused to eat the fake ones.  This pickiness has only gotten worse, not better throughout the years.  I think my parents would agree with as well!

My adult chicken tender obsession for years were the coconut chicken tenders from Central Market’s (a local, specialized grocery store in Texas).  Unfortunately these are not FODMAP safe and I haven’t been able to eat them in years.  I decided enough was enough and I was going to make my own FODMAP safe chicken tender version.  The best part is the peanut dipping sauce  which is garlic free! Double win!  I love eating these over quinoa, rice and salad, the options are limitless.  I hope you enjoy this recipe as much as I do!

Coconut Flour, Egg Wash, Coconut Flakes.

Coconut Flour, Egg Wash, Coconut Flakes.

Chicken in egg wash.

Chicken in egg wash.

Chicken IBS Recipe-baked chicken.

Baked Chicken.

Peanut Sauce Ingredients.

Peanut Sauce Ingredients.

Homemade Peanut Sauce.

Homemade Peanut Sauce.

Coconut Crusted Chicken & Peanut Sauce

Print Recipe
Serves: 4 Cooking Time: 15 minutes


  • 2-3 Skinless, Boneless Chicken Breasts, thinly sliced or pounded
  • 1/4 Cup Coconut 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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