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.
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.
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!
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.
- 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
- 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
Preheat oven to 450°F/230°C. Have ready a large rimmed half-sheet pan.
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.
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.
Remove from oven and immediately scatter chicken, 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.
- This is a rich dish! Some folks with IBS tolerate fat better than others. Know your own tolerances and proceed accordingly.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Tell Us What You Think
4 comments for “Low FODMAP Buffalo Chicken Fries”
what do you do with the chicken? The Low Fodmap buffalo chicken fries recipe calls for chicken, but there is no mention of what to do with it in the recipe instructions!!
Chicken is added onto the fries at the same time as the cheese.
Just adding my 2 cents and suggestions here. I haven’t made this recipe yet but it looks and sounds awesome!!!!
For buffalo sauce (like Franks’s original) I use Trappey’s Red Devil instead. There is no onion or garlic, tastes very similar to Franks (where as I would think that Tabasco would not, have not tried Texas Petes).
I also try to avoid Lea & Perrins worcestershire since it contains both onion and garlic (I know 1 tbsp won’t hurt anyone), but I found an alternative without either, however it does contain soy sauce, so you swap the wheat for the onion/garlic. Bourbon Barrel Aged Worcestershire (https://bourbonbarrelfoods.com/product/bourbon-barrel-worcestershire-sauce/ ) is what I buy when I feel like splurging
Can’t wait to make this recipe!!!
Sheila, Thank you for writing. This is an interesting vegetarian product. I have written them to ask about the spices, because I am curious. Love your experimentation in the kitchen! UPDATE: Their products do contain garlic and onion: “Good afternoon!!
Thank you so much for reaching out to us here at Bourbon Barrel Foods! We appreciate your time and effort it took to seek out the answer to this very important question. Our proprietary recipe for our Worcestershire sauce does contain small traces of both onion and garlic powder. Our label is heavily FDA regulated, but it is good to bring this to our attention for R & D. I apologize for any inconvenience this may present for you, but it is definitely something for us to consider label wise. Please let us know if there are any other questions or needs you have!