Un-Fried Chicken Tender Salad

This southern gal has ALWAYS loved some tasty fried chicken. Toss it on a salad, and you pretty much have one of my former favorite meals of adulthood.

Now, obviously, fried foods aren’t going to sit well in a sensitive tummy, so this recipe will hit your chicken-tender spot while being a LOT healthier than the “real” thing. (As a side note, these tenders are also really good on their own with some roasted carrots and green beans…so, lucky YOU! Today’s blog is a two-fer.) The portion sizes listed below are appropriate for two meal-size salads, so you can double/split the recipe accordingly if needed.

Utensils/appliances you’ll need for this meal:

  • One medium/large nonstick baking sheet
  • Cooking spray (if your baking sheet isn’t nonstick)
  • A medium-sized mixing bowl and a small mixing bowl
  • These measuring cups
  • Measuring spoons
  • An oven!

The Un-Fried Chicken Tenders

Ingredients you’ll need:

  • 1 package of fresh boneless, skinless chicken breast tenders (typically six-eight tenders in a package)
  • 1 cup gluten-free bread crumbs (We use the Kroger Traditional Gluten-Free Bread Crumbs, but you can use any brand…just be sure to check the ingredient list for high-FODMAP ingredients, like onion or garlic, prior to cooking.)
  • 1 teaspoon dried thyme
  • 2 eggs, beaten
  • 2 tablespoon organic Dijon mustard
  • 1/2 teaspoon salt
  • Sprinkle of ground black pepper


  • Before beginning your meal prep, preheat the oven to 425 degrees.
  • Mix the bread crumbs, thyme, salt, and pepper in your medium-sized mixing bowl.
  • In your small mixing bowl, whisk the eggs and mustard together.
  • Dip the chicken tenders in the egg mixture, and then coat the dipped tender with the bread crumb mixture. After coating, place the tenders on the baking sheet. (If there’s additional bread crumb mixture left over, we typically sprinkle it onto the tenders. Extra crispy!)
  • Put the coated tenders in the oven for 18-20 minutes, until the breading is golden and the juices run clear when pierced.

The Salad

After your tenders are out of the oven, throw together the salad.

Ingredients you’ll need:

  • One package of organic baby spinach
  • Shredded sharp cheddar cheese
  • One hard-boiled egg (per salad), chopped
  • A bottle of Live Free’s low-FODMAP Ranch dressing (Everyone I know who has tried this dressing simply can’t tell that it’s low-FODMAP. It’s so good!)
  • Any additional low-FODMAP veggie toppings you’d like, such as diced tomatoes, carrots, or olives
  • The baked chicken tenders, sliced
  • Bacon Bits


  • Simply put the spinach on the plate, add all of the toppings, and serve cold!

This summertime salad is quick and delicious, so what are you waiting for? Get to baking and dig in, people!

**Like what you’ve read so far? Follow and share IBS Takes Guts for more recipes and tips for living well on the low-FODMAP diet!**

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