Low FODMAP Cheesy Chicken Fritters
Ingredients
MAKE GLUTEN FREEServings:
(3 fritters per serve)Chicken Fritters
500
ground chicken
2
large egg
60
mayonnaise*
35
gluten free all purpose flour*
84
mozzarella cheese or vegan cheese (optional) (grated)*
2
fresh basil (finely chopped)
2
dried chives*
0.25
salt
1
black pepper*
1
olive oil
Low FODMAP Aioli
60
mayonnaise*
0.25
garlic infused oil*
0.5
lemon juice*
1
lemon zest*
1
salt & pepper
Equipment
- large frypan
- grater
- large mixing bowl
Low FODMAP Cheesy Chicken Fritters
When you are craving takeaway chicken... try this low FODMAP recipe instead! These low FODMAP cheesy chicken fritters are insanely easy to make and they are super tasty. Just make sure you have some friends there to share them otherwise you might end up eating the whole batch by yourself...
Dairy Free Option: These fritters work beautifully with a vegan cheese alternative if you want them to be dairy free, otherwise my flatmates assure me they work just as well with mozzarella cheese.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(3 fritters per serve)Chicken Fritters
500
ground chicken
2
large egg
60
mayonnaise*
35
gluten free all purpose flour*
84
mozzarella cheese or vegan cheese (optional) (grated)*
2
fresh basil (finely chopped)
2
dried chives*
0.25
salt
1
black pepper*
1
olive oil
Low FODMAP Aioli
60
mayonnaise*
0.25
garlic infused oil*
0.5
lemon juice*
1
lemon zest*
1
salt & pepper
Equipment
- large frypan
- grater
- large mixing bowl
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
415
Fat
26.8g
Saturates
8g
Protein
31.3g
Carbs
11.4g
Sugars
1.7g
Fibre
0.4g
Salt
0.7g
Iron
2.2mg
Calcium
157.2mg
Calories
404
Fat
24.7g
Saturates
6g
Protein
29.1g
Carbs
15.9g
Sugars
6.4g
Fibre
0.4g
Salt
0.7g
Iron
2.2mg
Calcium
179.3mg
Calories
415
Fat
26.8g
Saturates
8g
Protein
31.3g
Carbs
11.4g
Sugars
1.7g
Fibre
0.4g
Salt
0.7g
Iron
2.2mg
Calcium
157.2mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Finely chop your fresh basil and grate the cheese. Place the ground chicken, eggs, mayonnaise, flour, cheese, basil, dried chives, salt and pepper in a bowl. Stir until well combined.
- Heat a large non-stick frypan over medium heat and add a drizzle of olive oil (about 1 tablespoon). Once the oil is hot, use a 1/4 cup measurement to scoop the mixture into fritters, pop into the pan and then flatten slightly with a spatula. Fry each side for 3-4 minutes until golden brown, add more oil as needed. Once the chicken is fully cooked, place the fritters on a paper towel lined plate to drain. Cook the fritters in batches.
- To make the low FODMAP aioli (if using), mix the mayonnaise, lemon juice, lemon zest, garlic infused oil and salt and pepper in a small bowl, until smooth.
- Serve the fritters hot with a side of aioli.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Make your lemon juice and lemon zest from fresh lemon.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Geraldine Perez (APD)
Geraldine Perez is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her priv... Read More
