Description
These low FODMAP chicken salad recipes - Classic, Southwest, and Mediterranean - provide three easy and delicious ways to repurpose chicken leftovers for a tasty lunch. Paleo / Whole30 options.
Ingredients
Units
Scale
Classic Chicken Salad with Grapes and Pecans:
Classic Chicken Salad Dressing:
- 1/2 cup dairy-free mayo, or your preferred mayo
- 2 teaspoons Dijon mustard
- 1 teaspoon lemon juice
- 3/4 teaspoon salt (or to taste)
- 1/4 teaspoon ground black pepper
Classic Chicken Salad Contents:
- 2 cups cooked and cooled chicken, shredded or chopped into 1/2-inch cubes*
- 1 medium stalk celery, diced (about 1/2 cup)**
- 1/2 cup red grapes, quartered
- 1/2 cup scallions, dark green parts only, chopped
- 1/4 cup pecans, finely chopped
- Fresh parsley, finely chopped, for garnish (optional)
Southwest Chicken Salad:
Southwest Chicken Salad Dressing:
- 1/2 cup dairy-free mayo, or your preferred mayo
- 1 tablespoon garlic-infused olive oil
- 1 tablespoon fresh cilantro, finely chopped
- 3/4 teaspoon salt (or to taste)
- 1/2 teaspoon ground chipotle chili pepper (or to taste)
- 1/4 teaspoon ground black pepper (or to taste)
Southwest Chicken Salad Contents:
- 2 cups cooked and cooled chicken, shredded or chopped into 1/2-inch cubes*
- 1/2 cup fresh or frozen sweet corn, thawed if frozen (omit for Paleo/Whole30)***
- 1/2 cup red bell pepper, chopped
- 1/2 cup scallions, dark green parts only, chopped
- Fresh cilantro leaves, for garnish (optional)
Mediterranean Chicken Salad:
Mediterranean Chicken Salad Dressing:
- 1/2 cup dairy-free mayo, or your preferred mayo
- 2 tablespoons capers, finely chopped
- 1 tablespoon garlic-infused olive oil
- 1 teaspoon fresh dill, chopped
- 2 teaspoons Dijon mustard
- 1 teaspoon lemon juice
- 3/4 teaspoon salt (or to taste)
- 1/4 teaspoon ground black pepper (or to taste)
Mediterranean Chicken Salad Contents:
- 2 cups cooked and cooled chicken, shredded or chopped into 1/2-inch cubes*
- 1/2 cup cucumber, chopped
- 1/2 cup red bell pepper, chopped
- 1/2 cup scallions, dark green parts only, chopped
- Fresh dill leaves, for garnish (optional)
Instructions
- In a large bowl, whisk together dressing ingredients until thoroughly combined.
- Add salad ingredients (chopped chicken and produce) to the bowl and stir with a stirring spoon until evenly coated with dressing. Garnish with fresh herbs (optional).
- Serve on your favorite greens, in a lettuce wrap, on cucumber slices or red bell pepper halves (if you can tolerate red bell pepper), in a low FODMAP tortilla (not Paleo/Whole30), on crackers or rice cakes (not Paleo/Whole30), or on low FODMAP bread (not Paleo/Whole30; see Monash University’s Low FODMAP Diet App for bread options and FODMAP information).
Notes
- Pre-cooked chicken: Such as leftovers from my Low FODMAP Cajun-Spiced Rotisserie Chicken or Low FODMAP Instant Pot Whole Chicken One-Pot Meal
- Celery: According to Monash University’s Low FODMAP Diet App, celery is low FODMAP in quantities of up to 10 grams or about ¼ of a medium stalk per serving.
- Chipotle chili pepper: while generally believed to be low in FODMAPs, chipotle chili pepper contains capsaicin, which can trigger symptoms in some people with IBS.
- Corn: Monash University lists fresh sweet corn as low FODMAP in quantities of up to ½ cob or 38 grams per serving. ½ cup of corn in this recipe amounts to about 20 grams per serving. Canned sweet corn is high in FODMAPs even in small servings.
- Seasoning quantities: are only suggestions and should ideally be done to your personal taste. The amount of seasoning will depend on how your chicken was seasoned when it was initially cooked.
- Serving size: About 3/4 of a cup of chicken salad (varies slightly per each recipe).
- Nutritional information below is for Low FODMAP Classic Chicken Salad with Grapes and Pecans only.
- Prep Time: 15 minutes
- Category: Lunch
- Method: By hand
- Cuisine: American