Herb Crusted Chicken Tenders [low fodmap]

Comfort food without the tummy ache is TOTALLY possible. The weather here in SF has been a bit dreary and today this lady just needed some chicken tenders. I had to get creative on this because (1) I had chicken thighs that needed to be used today and (2) my tum tum had another flare up despite being on a low fodmap protocol. It may or may not be because I cheated a little bit, whooooops. We can only be perfect so many days of the week and food restrictions are really tough. Feel free to message me if you're currently dealing with an uncomfortably strict eating regimen -- I'm your lady! Anywho, unfortunately, the consequences of not being perfect kind of suck when they have to do with food that you need to live to not be a hangry b and a bloated belly, but things could be worse. After two days out of commission, my belly is feeling on the up and up, partially due to this meal. It helps that these guys aren't breaded, they are even egg-free, nut-free, and gluten-free grain-free. So paleo eaters, whole 30 people, low fodmap-ers, and even my AIP ladies + gentleman this could be the recipe for you. I hope you enjoy these tenders just as much as I did! 

Ingredients // Pantry items:

  • 1.25+ lbs of chicken thighs or precut tenders
  • Lemon
  • Olive oil
  • Dried rosemary
  • Dried parsley
  • Paprika
  • Nutritional yeast
  • Salt + pepper


  • Preheat oven to 425F
  • Cut chicken into strips if you don't have precut tenders on hand (anywhere between 1lb and 1.5lbs of boneless, skinless chicken will work for this recipe)
  • In a shallow bowl, combine the juice of one lemon with 2 tablespoons of olives oil, salt + pepper to taste, and a scant tablespoon of the following: rosemary, parsley, paprika
  • Whisk that mixture
  • Take chicken strips one by one, dip them in the bowl of marinade (both sides), and place them on a baking sheet lined with parchment paper - make sure to leave a little space between each tender, it helps them cook
  • Once you've dipped and placed all the tenders lightly sprinkle them with nutritional yeast
  • Pop them in the oven for 15-20 mins

Enjoy with anything your heart desires! I paired mine with salad + homemade zucchini chips, but they would be absolutely FAB with sweet potato fries or a warm kale salad. Do note that these won't crisp up as breaded chicken tenders do, but they are juicy, full of flavor, and just as delicious!