Recipes | Appetizers

Low FODMAP Buffalo Chicken Fries

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Loaded Low FODMAP Buffalo Chicken Fries

These Low FODMAP Buffalo Chicken Fries are cheesy, spicy, crispy, crunchy, hot, cold and creamy. Do I have your attention? We start with a bed of hot crispy French fries (you can use frozen; more on that later). Then you load them up with cooked chicken, spicy Buffalo sauce, ooey gooey Monterey jack cheese, thinly sliced carrots and celery (more on that later, too) and homemade blue cheese dressing.

low FODMAP Buffalo Chicken Fries closeup on sheet pan

Can you imagine serving these hot out of the oven at Super Bowl halftime? Yes, guests will drool. You will be the MVP of the day!


Frozen French Fries

We have a recipe for the Best Baked French Fries, which you can certainly use, but sometimes you want convenience. There are frozen fries on the market that are low FODMAP, but of course, you gotta read labels.

Believe it or not, we found a few brands that use apple juice concentrate on their frozen fries! We think the sugary apple concoction helps browning, but we do not want that in our low FODMAP diet! It should be easy enough to find frozen fries made from potatoes, oil, salt and perhaps a preservative, like citric acid, such as Alexia Organic Yukon Select Fries, which we find at Whole Foods.

BTW have you seen our Whole Foods Low FODMAP Shopping List? It contains THOUSANDS of items that have been reviewed by a Monash University trained Registered Dietitian to be low FODMAP.

overhead of low FODMAP Buffalo Chicken Fries on sheet pan


Celery Can Be Low FODMAP

You might be wondering what celery is doing in this recipe. Well, first of all, it is a nod to the fact that celery and carrot sticks are often served with Buffalo chicken wings. The cool, crunchy fresh flavors and textures of the vegetables temper the heat of the spicy Buffalo sauce, and go perfectly with the creamy blue cheese dip.

BTW I use a mandoline to cut the carrot and celery into super thin slices. Watch your fingers!


We LOVE this dish for Super Bowl parties! Check out our article on an eating strategy for getting through that alcohol and food laden day!


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We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.

Read our article How Are Low FODMAP Recipes Created? for more in-depth information.

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low FODMAP Buffalo Chicken Fries closeup on sheet pan
5 from 1 vote

Low FODMAP Buffalo Chicken Fries

These loaded fries are packed with flavor and texture - a little goes a long way, so watch your serving sizes.

Makes: 8 servings
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes

Ingredients:

Buffalo Sauce:

  • 1/2 cup (120 ml) hot sauce, such as Tabasco or Texas Pete
  • 3 tablespoons maple syrup
  • 2 tablespoons unsalted butter, melted
  • 1 tablespoon Worcestershire Sauce

Fries:

  • ½ pound (225 g) cooked chicken, shredded or cubed
  • 1, 14-ounce to 16-ounce (400 g to 455 g) frozen low FODMAP French fries
  • 3- ounces (85 g) shredded Monterey Jack cheese
  • 1 medium carrot, scrubbed, trimmed and sliced crosswise into 1/8-inch (3 mm) rounds
  • 1 medium stalk celery, washed, trimmed and sliced crosswise into 1/8-inch (3 mm) rounds
  • ½ cup (120 ml) low FODMAP Blue Cheese Dip

Preparation:

  1. Preheat oven to 450°F/230°C. Have ready a large rimmed half-sheet pan.
  2. While oven preheats, make the Buffalo sauce by whisking together the hot sauce, maple syrup, melted butter and Worcestershire Sauce in a small bowl. Pour half of the sauce into a larger bowl and add the chicken, tossing to coat; set aside. Reserve other half of sauce.
  3. Scatter fries on sheet pan, evenly spread apart, Bake for about 15 minutes or until they are starting to take on color and become crisp. Flip them all over and bake for about 15 minutes more or until they are cooked through and very crisp.
  4. Remove from oven and immediately scatter shredded Monterey Jack cheese, carrot and celery slices evenly over the fries. Return pan to oven until cheese melts, just a minute or two. Remove from oven and immediately drizzle with Blue Cheese Dip and remaining Buffalo Sauce. Serve immediately.
Course: Appetizer, Snack
Cuisine: American
Keyword: super bowl