Low-FODMAP Curry Chicken Salad; Gluten-free

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Curry Chicken Salad is one of the surprising food combinations that I have enjoyed since childhood.  My father used to order this in a sandwich when we went for lunches at nice restaurants, and I always got a taste.  Sometimes it would be dotted with grapes or raisins, sometimes cashews or peanuts.  Sometimes, just lots of celery.

It was always YUMMY.Recreating a low-FODMAP Chicken Curry Salad was super fun.  So many different ways to add texture to this lovely mix.  I decided that my favorite combination is water chestnuts, celery, grapes and almonds.  But dress yours up to your preference.  Just check to ensure you use a low-FODMAP serving size for items such as raisins.

I like to eat my low-FODMAP Curry Chicken Salad over low-FODMAP bread, low-FODMAP crackers, in a salad, or as a lettuce wrap.  It goes great topped with some grated Parmesan, fresh pepper, and/or smoked paprika too.

For other lunch inspiration, see my low-FODMAP Best Lunch Recipes.

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Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution 

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients (*using available FODMAP data at time of posting)

Serves: 4-6

Prep time: 10 min

Total time: 10 min

Ingredients

  • 3 cups (about 14 ounces) shredded or cubed, fully cooked chicken breasts or thighs
    • Use leftover cooked chicken, or bake chicken breasts seasoned with salt, pepper, and a rub of oil in the oven at 350F for about 15-20 minutes (depending on their thickness) until internal temperature is 165F. Allow to cool, then chop or shred
    • This is about 3 large chicken breasts or thighs
  • 1/4 cup plus 2 tablespoons mayonnaise with low-FODMAP ingredients
    • I like Hellman’s brand
  • 1/4 cup plus 2 tablespoons lactose-free sour cream
  • 1 tablespoon yellow curry powder, plus to taste
    • Select a brand without added onion or garlic
  • 1 teaspoon apple cider vinegar
    • 2 tablespoons is low-FODMAP
  • 1/2 teaspoon ground pepper
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon paprika
  • 1 tablespoon maple syrup
    • 2 tablespoons is one low-FODMAP serving
  • 40g (about 1 stalk) chopped celery
    • One low-FODMAP serve is 10g, higher amounts will contain too much mannitol
  • 3 scallions, green tips only
    • Avoid the bulbs, these are higher in FODMAPs, green tips do not contain FODMAPs
  • 3/4 cup (100g) seedless red or green grapes, cut in half
    • 28g is one low-FODMAP serving due to fructose
  • 1/2 cup (75g) water chestnuts, chopped
    • 1/2 cup is one low-FODMAP serve; a high FODMAP serving is about 3 cups
  • 1/4 cup (25g) toasted almond slivers, salted peanuts, or toasted hazelnuts
    • 12g is one low-FODMAP serving due to GOS

Directions

  • In a small bowl or cup, stir together mayo, lactose-free sour cream, apple cider vinegar, curry powder, pepper, salt and paprika
  • Add maple syrup, taste and adjust seasonings as desired
  • In a large bowl, combine chicken, scallions, celery and water chestnuts
  • Cover with the dressing, then stir in grapes and toasted nuts
  • Serve on low-FODMAP bread as a sandwich, in lettuce cups or over a bed of greens
  • May be stored in refrigerator for 3-4 days

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Comments Rating 5 (1 review)

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4 Comments

  1. Suz July 9, 2022
    • Rachel Pauls Food July 9, 2022
  2. Perfect curry chicken salad recipe August 6, 2022
    • Rachel Pauls Food August 6, 2022

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