Before I start, I have to be honest with you. I’ve never really been a big fan of KFC, I’m not a chicken-lover and I just think there are better takeway options. However, my other half loves it. So I decided to have a go at a low FODMAP, gluten free version with lots of delicious herbs and spices. I absolutely love this meal now. It’s homemade so I know exactly what’s in it, it’s free from nasty FODMAPs and it tastes incredible.
I’ve tried this recipe with both chicken skinless thighs and chicken mini fillets and I personally much prefer fillets. Others I know much prefer thighs, so I will leave it up to you which you decide to use.
The recipe below requires a cupboard-full of herbs and spices, and while I actually love the combination, if you’re missing the odd herb it won’t matter too much! I would however suggest getting them as a variety of herbs and spices are essential for making flavourful food on a low FODMAP diet.
‘KFC Original Recipe’ Low FODMAP Boneless Chicken Fillets
- 2 tsp Basil
- 2 tsp Sage
- 2 tsp Oregano
- 1 tsp Marjoram
- 1 tsp Mustard powder
- 1 tsp Celery salt
- 1 tsp White pepper
- 1 tsp Thyme
- 1 tsp Ground ginger
- 1 tsp Asafoetida
- 100 g Gluten free plain flour
- 2 Eggs (beaten)
- Garlic-infused oil / cooking oil
- 320 g Mini chicken breast fillets (or skinless, boneless chicken thigh fillets)
- In a large bowl, add all the dry ingredients and mix well.
- Heat a large pan of oil for frying (1cm deep with oil). I use a combination of garlic-infused and normal cooking oil.
- Preheat the oven to gas mark 6 or 200 degrees Celsius.
- Dip the fillets into the eggs, then into the flour mixture and coat well.
- Check the oil is hot enough using a spoon (bubbles should start to float up when it is hot). Place the chicken fillets into the oil and fry for a couple of minutes on each side, or until golden. Place on a baking tray and repeat with the remaining chicken.
- Bake for 15-20 minutes.
- Serve with chips and a salad. Or if you really want to imitiate KFC, make a carrot slaw or gravy to have it with.
The KFC chicken is lovely with chips and salad, but if you want to imitate a real KFC meal, you could serve it with a low FODMAP chicken gravy, Heinz organic baked beans (which are onion and garlic free but will need to be reintroduced) or a slaw (check out the carrot slaw on this post).
As always, let me know if you give this recipe a try! I love seeing you enjoying my recipes. And of course, don’t forget to check out my low FODMAP e-book with over 40 recipes!