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three low fodmap chicken salad on butter lettuce on a rectangular white plate next to a fork and a bowl of chopped scallion greens.

Low FODMAP Chicken Salad - 3 Ways (Paleo & Whole30 Options)


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  • Author: Gail Gromaski
  • Total Time: 15 minutes
  • Yield: 4 servings 1x

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:

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

  1. In a large bowl, whisk together dressing ingredients until thoroughly combined.
  2. 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).
  3. 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