Low-FODMAP Curry Chicken Salad; Gluten-free
June 30, 2022
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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.
You may also love:
- Low-FODMAP Light and Satisfying Chicken Salad
- Low-FODMAP Cajun Tuna Salad or Tuna Melt
- Low-FODMAP Southwest Salad with Lime Grilled Chicken
- Low-FODMAP Cobb Salad
- Low-FODMAP Best Egg Salad
- Low-FODMAP Fancy Grilled Cheese Sandwiches with Maple Bourbon Reduction
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!
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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4 Comments
Leave a Comment/Review
This is very tasty! I subbed plain Greek yogurt for the sour cream ( I do okay with a little lactose). Highly recommend this recipe if you like curry!
Hi Suz,
Thanks so much!! We appreciate you taking the time to review. Please stay in touch 🙂
Great recipe
Yum
THANK YOU!! Such high praise. We so appreciate your comments and review. This made our day SHINE 🙂