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. This will be great to add to your chicken IBS recipe list.
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 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 quinoa, rice or even salad. The options are endless! I am sure these will be a new staple in your IBS friendly chicken recipes.
Looking for more dinner recipes? Check out some of my favorites: baked dill salmon, Thai turkey meatballs, and crock-pot shredded chicken fajitas.
Coconut Flour, Egg Wash, Coconut Flakes.
Chicken in egg wash.
Coconut coated chicken ready to be baked
Baked Coconut Chicken
Peanut Sauce
Coconut Crusted Chicken with Peanut Dipping Sauce
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 4 servings 1x
Ingredients
- 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
Instructions
- 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.
Keywords: chicken recipes, fodmap chicken recipes, fodmap chicken