1 egg

2 tbsp gluten free flour

2 skinless chicken breast fillets, cut into chunks or fingers

50g gluten free breadcrumbs

fries or salad, to serve

For the bbq sauce

25g light muscovado sugar

2 tbsp wine vinegar

4 tbsp tomato ketchup

1 tbsp Worcestershire sauce*

¼ tsp smoked paprika

Serves - 2


Heat oven to 220C/200C fan/gas 7. To make the BB Q sauce, put all the ingredients in a pan with 6 tbsp water, and allow to bubble and reduce for 5 mins.

Place flour on a plate. Coat chicken in gluten free flour. Shake off excess - this helps prevent a gluggy coating on the finished nugget.

Whisk egg in a shallow bowl. Dip flour-coated chicken in egg mixture. Let excess egg mixture drip back into bowl.

Combine breadcrumbs and seasoning on a plate. Dip egg-coated chicken in gluten free breadcrumb mixture. Gently press on with fingertips to secure.

Spread out the chicken pieces on a baking tray and bake for 10 mins until tender but still juicy. Serve with the BBQ sauce and fries or salad.

Recipe adapted from: Good Food

*Contains a number of ingredients unsuitable for the low FODMAP diet.    Either omit from the recipe, or use this recipe at the latter stages of the diet.  DO not eat during the  elimination stage.
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FODMAP Food List - Full List *We recommend the help  of a registered dietician Homemade nuggets with smoky BBQ sauce - Low FODMAP Recipe and Gluten Free Recipe #lowfodmaprecipe #glutenfreerecipe #lowfodmap #glutenfree