Low FODMAP Air Fryer Chicken Breast Recipe

I have a not-so-secret confession: I have an odd obsession with handling and preparing chicken. I couldn’t eat raw chicken during either of my pregnancies and was extremely picky about what I could consume.

In the end, I’m worried about undercooking it. As a result, I tend to overcook the chicken, leaving it dry and harsh. Gross, I recently decided to prepare chicken just like I would if it were baked, but in the air fryer.

The low FODMAP air fryer chicken breast turns out to be AMAZING. Just because you’re using an air fryer doesn’t imply your food needs to be breaded. Instead, this recipe requires only a few ingredients and yields deliciously moist and tender results.

Ingredients

  • 2 boneless, skinless chicken breasts
  • Extra virgin olive oil
  • 1/2 tsp ground pepper
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • 1 tsp kosher salt

How to make Low Fodmap Air Fryer Recipes

  • Preheat the air fryer to 400°F.
  • Brush both sides of the chicken breasts with olive oil while the air fryer is heating up. 
  • Spices on both sides follow.
  • Set the temperature of the air fryer to 360 degrees when it has warmed, then lay the chicken breasts flat on the pan.
  • Cook for 23 minutes, turning halfway. 
  • When the internal temperature of the chicken reaches 160 degrees Fahrenheit, it is ready.

Time Duration

  • Prep Time: 5 minutes
  • Category: Dinner
  • Yield: 2 servings 
  • Cook Time: 23 minutes
  •  Total Time: 28 minutes

What exactly is FODMAP?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates (sugars) that are poorly absorbed by the small intestine. Some people have intestinal problems after consuming them. Among the symptoms are: Diarrhea, Cramping, Constipation, Bloating in the stomach, Flatulence, and gas.

What can I eat on the FODMAP diet?

Foods that cause symptoms differ from individual to person. To alleviate IBS and SIBO symptoms, avoid high FODMAP meals that irritate the stomach, such as Milk, yogurt, and ice cream made from dairy products. Products made from wheat, such as cereal, bread, crackers, lentils with beans, artichokes, asparagus, onions, and garlic, are examples of vegetables. Fruits like apples, cherries, pears, and peaches.

Instead, center your meals on low-FODMAP items like meat and eggs, brie, camembert, cheddar, and feta are examples of cheeses. Milk from almonds and grains such as rice, quinoa, and oats are great options.

You can consume veggies like eggplant, potatoes, tomatoes, cucumbers, and zucchini. Fruits that are perfect for a low-FODMAP diet include grapes, oranges, strawberries, blueberries, and pineapple.

Your doctor or nutritionist should provide you with a complete list of FODMAP foods.

FAQs about Low Fodmap Air Fryer Recipes

Are air-fried chips FODMAP-free?

Yes, they are a terrific FODMAP-safe side dish alternative when your restaurant menu is restricted, but as with most things, moderation is key. My preferred way to eat french fries is with a little salt and finely cut, but I try to eat them sparingly because they are fried.

Is air fryer good for IBS?

If you appreciate fried meals, but your IBS does not, you may benefit from using an air fryer. Using an air fryer helps me get the desired crispiness with little or no oil.

If you enjoy frying certain types of meat, consider using an air fryer to see if it helps minimize the intensity of your IBS flares. It has allowed me to satisfy some of my wants without making me unhappy. I won’t say it eradicated flares since it didn’t. It has helped to reduce the intensity of my flares, and every little bit counts.

Is air fryer cancerous?

No, air fryers are a healthier option for cooking than deep frying in oil. Air fryers do not cause cancer on their own. Their materials and design are safe.

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I am Chef Harunur Rashid Azim. I inherited my family's love of cooking at a young age. I graduated from the Institute of Culinary Education in London, UK, with determination and passion to become a chef. Follow me on Twitter: @RashidIsChef, FB: Azim

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