Light and Satisfying Low-FODMAP Chicken Salad Recipe; Gluten-free, Dairy-free

Low-FODMAP chicken salad is one of life’s simpler pleasures.  This low-FODMAP chicken salad is light and gourmet tasting, and so satisfying.

Lunchtime tends to be my most monotonous meal of the day. It is tough to pack a new and exciting low-FODMAP meal when I’m rushing around getting ready in the morning. So I tend to stick to the same choices day after day. Recently, however, I composed a blog of low-FODMAP tips for packing lunches, and I decided to take a page out of my own book!

So I jazzed up a familiar favorite. Low-FODMAP chicken salad is so easy…when preparing chicken for dinner, just throw some extra in the oven for this satisfying treat. Plus it is refreshing over greens/spinach or low-FODMAP bread, so even 2 days in a row it feels like something different.

Check out over 200 more low-FODMAP recipes on the blog, including low-FODMAP Cajun Tuna and a low-FODMAP Salad on the go!

Be healthy and happy,

Rachel Pauls, MD


Light and Satisfying Low-FODMAP Chicken Salad; Gluten-free, Dairy-free

light and satisfying chicken salad on bread

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Prep time: Up to 1 h 30 min (1 hour marinate time)

Time will be less if using pre-cooked chicken
Serves: 4

Ingredients

For salad:

  • 2 cups chicken (about 2-3 chicken breast/thigh pieces)
    • Use pre-cooked, or bake/pan fry to your preference, season to taste with salt/pepper
    • If using store-bought chicken please ensure that it is either unseasoned or the seasoning is low FODMAP (hint: ‘natural flavor’ tends to contain onion/garlic)
  • ½ cup green or red grapes, halved
  • ½ cup celery, finely sliced
  • ¼ cup green chives, finely sliced

For dressing:

  • ½ cup low-FODMAP mayonnaise (I like Hellman’s Real Mayonnaise or Hellmann’s Light Mayonnaise)
  • 1 tbsp fresh lemon juice
  • 1 tbsp fresh rosemary, minced
  • 1 tbsp fresh parsley, minced
  • 2 tsp. garlic infused olive oil
  • ½ tsp. kosher salt
  • ½ tsp. ground black pepper

Optional toppings:

  • 1/3 cup almonds: toasted or raw (whole, chopped or sliced): approximately 4 tsp per serving
  • ¼ c pinenuts: approximately 1 TB per serving
  • 1 cup pecans: toasted or raw (whole, halves or chopped): approximately ¼ cup per serving
  • 5 TB sunflower seeds: approximately 2 tsp per serving
  • ¼ cup coarsely grated parmesan cheese

Directions

  • Once chicken is cooked and cooled, dice into small pieces
  • Place all the dressing ingredients together in a jar with a tight lid and shake well to combine
  • Can also blend in mini-blender or processor
  • Combine salad ingredients and dressing in a medium sized bowl and mix well
  • Refrigerate for at least one hour, or overnight to allow the flavors to marinate
  • Plate on bread, bed of spinach or baby lettuce greens
  • Sprinkle with one or more optional toppings

light and satisfying chicken salad on greens

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