Fructose Friendly and Gluten Free Chicken Strip Recipe

I was having a massive craving for chicken strips at the end of the week, and rather than risk a wheat reaction by ordering a grease basket at the local dive, I decided to try out a homemade recipe that I made up on the fly. It turned out really good, so I snapped a few photos and decided to share! Click any image below to view it larger.

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Gluten Free, Fructose Friendly Chicken Strips
Serves: 2

  • 1 large or 2 small boneless, skinless chicken breasts
  • Corn Flakes, crushed (I didn’t measure, I just used what was left of a bag)
  • Shredded, unsweetened coconut (to taste – some FructMals can’t tolerate coconut meat, so test it first)
  • Smoked paprika (to taste, or use any other seasonings you prefer)
  • kaleSalt & pepper (to taste)
  • 1 egg
  • Coconut oil


Slice your chicken breasts into strip-size sections. Mix the Corn Flakes, coconut, paprika, salt & pepper in a shallow dish. Dip the breast strips first in the egg, then in the Corn Flake mixture. Meanwhile, heat coconut oil in a frying pan. Fry each chicken strip in the coconut oil until golden brown and cooked through.

I served these with a side of (non-FODMAP friendly) kale that came with our latest CSA box. After steaming, I drizzled olive oil, rice vinegar and lemon juice on it. It was very good, but to save myself regret later, I only ate a few bites. Some FructMals can eat kale, but even a few bites was enough to cause a little bloat for me.

pumpkin muffinsAnd for dessert I decided to try out a Low FODMAP Pumpkin Muffin recipe I found at Low-Fructose Foods. If you make this recipe at home, I’ll forewarn you – her cooking time is way off. I’m talking 23 minutes off. The recipe says 35 minutes, but when I checked on them at 12 minutes, they were perfectly cooked. If I hadn’t checked, they’d have been hockey pucks. But other than that, the recipe is solid – I swapped out the table sugar for dextrose powder and used fewer chocolate chips to make it more tummy friendly, but this was my first successful attempt at gluten-free baking. The cookies, muffins and biscuits I’ve made up until this point have been very sad indeed.

Shared on: Traditional Tuesday and Gluten Free Tuesday