Is battered chicken low FODMAP?

December 4, 2025 •

3 min read

According to Monash University, plain chicken is naturally low FODMAP, but the breading in traditional battered chicken is often high in FODMAPs. This means your favorite crispy chicken can trigger symptoms like bloating and discomfort, but with smart swaps, it is possible to create a delicious and low FODMAP version. This guide will explain which ingredients to avoid and how to prepare a safe alternative.

Quick Summary

Traditional battered chicken is typically high FODMAP due to ingredients like wheat flour, garlic, and onion powder. With key substitutions such as gluten-free flours and FODMAP-friendly seasonings, a safe and equally flavorful version can be prepared at home.

Key Points

Traditional is Not Safe: Standard battered chicken is high FODMAP due to wheat flour, garlic, and onion powder.
Make Key Ingredient Swaps: Replace wheat flour with gluten-free alternatives like rice or tapioca flour for the batter.
Opt for Low FODMAP Seasonings: Use garlic-infused oil, scallion greens, and safe spices instead of garlic and onion powder.
Choose Cooking Method Wisely: Both deep frying and air frying can produce crispy results, but air frying offers a healthier, lower-fat option.
Read Labels Carefully: Store-bought mixes often contain hidden high FODMAP ingredients; making your own batter from scratch is safest.
Consider Portion Sizes: While you can enjoy low FODMAP battered chicken, be mindful of overall portion sizes, especially with fattier options like deep-fried versions.

Understanding FODMAPs and Battered Chicken

Before diving into a low FODMAP recipe, it's crucial to understand why a classic battered chicken recipe isn't suitable for those on this diet. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can cause digestive issues for sensitive individuals. While the chicken itself is a protein and naturally low FODMAP, the batter and seasoning often contain problematic ingredients.

Why Traditional Batter is High FODMAP

Wheat Flour: The primary ingredient in most batters is wheat flour, which contains fructans, a type of oligosaccharide that is high in FODMAPs.
Garlic and Onion Powder: These popular flavor enhancers are staples in many seasonings but are high in fructans. Even in small quantities, they can cause a reaction.
Buttermilk: Some recipes use buttermilk as a binder. Regular buttermilk is high in lactose, a disaccharide, and is not suitable for those with lactose intolerance.
Commercial Seasonings and Mixes: Pre-made seasoning mixes and fried chicken coatings often contain hidden high FODMAP ingredients, making it important to always read the label carefully.

Creating a Safe and Crispy Low FODMAP Batter

Making a low FODMAP battered chicken at home is straightforward with the right ingredients. The key is to replace the high FODMAP components with suitable alternatives that deliver on flavor and texture.

Essential Low FODMAP Ingredient Swaps

Flour Alternatives: Instead of wheat flour, use a combination of low FODMAP, gluten-free flours. A blend of rice flour and tapioca starch provides an excellent crispy coating. Corn flour is another suitable option.
FODMAP-Friendly Seasonings: Recreate the savory flavor without garlic and onion. Use garlic-infused oil, onion-infused oil, chives, scallion greens, or powders made from garlic scapes. Safe spices include paprika, black pepper, cayenne, and herbs like oregano and sage.
Lactose-Free Binders: For a buttermilk-style marinade, combine a lactose-free milk alternative (such as almond or rice milk) with a tablespoon of lemon juice or vinegar and let it sit for a few minutes to thicken. An egg wash is another excellent low FODMAP binder option.

Cooking Methods for Success

Deep Frying: For the crispiest result, deep frying in a neutral, high smoke point oil (like sunflower or canola oil) is an option. Use a thermometer to maintain the oil at 350-375°F (175-190°C) and avoid overcrowding the pan. Ensure the oil is hot enough to prevent the batter from becoming greasy.

Air Frying: This method offers a healthier, less oily result. Preheat your air fryer, generously spray the coated chicken with oil, and cook until golden brown and crispy. This is a great alternative for those who find high-fat foods difficult to tolerate.

Baking: For a simple approach, you can bake your low FODMAP battered chicken. Bake at a high temperature, such as 450°F (230°C), on a rack over a baking sheet to allow for even cooking and crisping.

High FODMAP vs. Low FODMAP Battered Chicken Ingredients


High FODMAP Ingredients	Low FODMAP Replacements
Wheat Flour	Rice Flour, Tapioca Flour, Corn Flour, Almond Flour (in specified portions)
Onion Powder	Scallion Greens, Chives, Onion-infused Oil, Garlic Chive Powder
Garlic Powder	Garlic-infused Oil, Garlic Scape Powder
Regular Buttermilk	Lactose-Free Milk + Lemon Juice, or a simple Egg Wash
Store-Bought Seasoning Mixes	Homemade Spice Blends (Paprika, Salt, Pepper, Oregano)
Soy Sauce (in marinades)	Tamari (gluten-free soy sauce), Coconut Aminos
Regular Breadcrumbs	Low FODMAP Corn Flakes, Gluten-Free Breadcrumbs (check ingredients)

Low FODMAP Spices and Herbs

Using a blend of low FODMAP spices is essential for building flavor without the risk of triggering symptoms. Here is a list of safe options to experiment with:

Paprika (smoked and sweet)
Black and white pepper
Cayenne pepper
Ginger (fresh and powdered)
Turmeric
Cumin
Coriander
Mustard powder
Dried herbs like oregano, thyme, rosemary, basil, and parsley
Asafoetida powder (replaces onion flavor)

Conclusion

While traditional battered chicken is definitely not a low FODMAP meal due to its standard ingredients, you don't have to give up this comfort food. By making simple, mindful substitutions for the batter and seasonings, you can create a delicious, crispy, and gut-friendly version at home. Always be vigilant with store-bought products by checking labels for hidden high FODMAP ingredients. Consulting with a FODMAP-trained dietitian and using trusted resources like the Monash University app is the best way to ensure your food is safe for your dietary needs. With a little extra effort in the kitchen, a satisfying low FODMAP battered chicken is well within reach.

For more detailed information on low FODMAP foods and label reading, consider visiting a primary resource like the Monash University Low FODMAP Diet website.

Frequently Asked Questions

No, it is highly unlikely. Most restaurants use commercial mixes and standard wheat flour, and often include garlic and onion powders. There is also a risk of cross-contamination with high FODMAP ingredients in the kitchen.

Safe low FODMAP flours include rice flour, tapioca starch, and corn flour. A mix often gives the best texture. Always check that the flour is certified gluten-free to avoid cross-contamination with wheat.

You can use garlic-infused oil or onion-infused oil for flavor. The fructans from garlic and onion are not oil-soluble, so the oil retains the flavor without the FODMAPs. The green parts of scallions and chives are also low FODMAP.

No, a gluten-free batter is not automatically low FODMAP. Many gluten-free products use high FODMAP ingredients like amaranth, soy flour, or inulin. Always check the ingredient list for FODMAPs, not just gluten.

Yes, you can make your own low FODMAP 'breadcrumbs' by crushing gluten-free cornflakes. Some brands of gluten-free breadcrumbs may also be low FODMAP, but you must check the ingredient list carefully for hidden high FODMAP additives.

Not necessarily. While high-fat foods can be a gut irritant for some people, the main issue with traditional fried chicken is the high FODMAP content of the batter. As long as you use low FODMAP ingredients and oil, you can test your personal tolerance for fried food during the reintroduction phase.

For a tangy binder, you can combine a lactose-free milk (like almond or lactose-free cow's milk) with a tablespoon of lemon juice or vinegar. Stir and let it sit for 5-10 minutes to thicken slightly before using.