Coated with batter and then deep fried, chicken strips aren’t very healthy, but are definitely delicious! For those of us on the low FODMAP diet, however, it can be next to impossible to find safe chicken strips to eat when you have a craving. Even if you can find a gluten-free version, not all gluten-free flours are low FODMAP (including soy and bean flours) and it may contain other added FODMAPs. Garlic or onion powder are often added to store bought gluten-free breaded meats to boost flavour. These low FODMAP Coconut Chicken Strips are full of flavour and will satisfy your cravings!
Feeling unsure if you will like this recipe? Try it out, you may be surprised! Classic chicken strips are great, but these are also awesome. They have a nice mild toasted coconut flavour that goes surprisingly well with chicken.
These chicken strips are much more nutritious than what you might get at a restaurant. They are baked in the oven rather than fried. Restaurants often use trans fats for fried foods.1 Trans fats are not heart healthy and increases our risk of heart disease by lowering our good (HDL) cholesterol and raising our bad (LDL) cholesterol.1 Even though these are baked they still get nice and crispy and browned.
Regular chicken strips also tend to have a lot of breading made with refined flours. Most of the bread crumbs in this recipe are replaced with shredded coconut. You can make the bread crumbs healthier by making them yourself using a whole grain low FODMAP bread. If you don’t have any low FODMAP breadcrumbs or bread you could sub out the breadcrumbs with more shredded coconut. Just be cautious of the upper serving size limit per meal/snack of 1/4 cup, according to Monash.2 Larger serving sizes of shredded coconut (1/2 cup or more) can become high in sorbitol.2
It’s easy to make a balanced and family friendly meal using this recipe. My recipe for Potato Wedges cooks at the same temperature (400 F) and can roast in the oven at the same time as the chicken. Pineapple Sweet and Sour Sauce is a quick and easy dipping sauce for the chicken that compliments the coconut nicely. Add some veggies and you have a complete meal! A side salad is one easy option and nice for summer. You could also add some carrot sticks to the pan of potatoes to roast or make a batch of a healthy soup. I have a delicious recipe for Carrot Ginger Soup that I highly recommend!
When making this recipe with potato wedges, put the pan of potatoes in the oven approximately 10 minutes before the chicken. That way they will finish cooking at approximately the same time.
If you somehow have leftover coconut chicken strips (they disappear quickly at my house!) you can keep them in the fridge and save them for another meal. Reheat the chicken strips in a toaster oven to keep them crispy. Make sure to eat them within 3-4 days to avoid the risk of food poisoning.3
Are you looking for support with managing digestive symptoms and/or the low FODMAP diet? My nutrition counselling and coaching services are available across Canada (via video messaging or phone). I am a registered dietitian with a Master’s of Public Health in Nutrition who specializes in digestion and practical healthy eating tips. Learn more about my services by clicking here.
I love making healthier and food-intolerance-friendly versions of favourite recipes. Let me know if there is a recipe you would like me to makeover and share!
- Eat Right Ontario, 2016. http://www.eatrightontario.ca/en/Articles/Fat/Tackling-Trans-Fat.aspx
- Monash University Low FODMAP App, 2017.
- Government of Canada, 2014. https://www.canada.ca/en/health-canada/services/general-food-safety-tips/safe-food-storage.html