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


  • Author: Gail
  • Prep Time: 15 minutes
  • 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

Scale

CLASSIC CHICKEN SALAD WITH GRAPES & PECANS:

 

Classic Chicken Salad Dressing:

  • ½ cup dairy-free mayo (which I buy cheaper at Costco)
  • 2 tsp Dijon mustard
  • 1 tsp lemon juice
  • ¾ tsp salt (or to taste)
  • ¼ tsp ground black pepper (or to taste)

Classic Chicken Salad Contents:

  • 2 cups cooked and cooled chicken, shredded or chopped into ½” cubes*
  • 1 medium stalk celery, diced (about ½ cup)**
  • ½ cup red grapes, quartered
  • ½ cup scallions, dark green parts only, chopped
  • ¼ 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 ½” cubes*
  • ½ cup fresh or frozen sweet corn, thawed if frozen (omit for Paleo/Whole30)***
  • ½ cup red bell pepper, chopped
  • ½ cup scallions, dark green parts only, chopped
  • Fresh cilantro leaves, for garnish (optional)

MEDITERRANEAN CHICKEN SALAD:

 

Mediterranean Chicken Salad Dressing:

  • ½ cup dairy-free mayo
  • 1 tbsp garlic-infused olive oil
  • 1 tbsp capers, finely chopped
  • 1 tsp fresh dill, chopped
  • 2 tsp Dijon mustard
  • 1 tsp lemon juice
  • ¾ tsp salt (or to taste)
  • ¼ tsp ground black pepper (or to taste)

Mediterranean Chicken Salad Contents:

  • 2 cups cooked and cooled chicken, shredded or chopped into ½” cubes*
  • ½ cup cucumber, chopped
  • ½ cup red bell pepper, chopped
  • ½ 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 favourite greens, in a lettuce wrap, on cucumber slices or red bell pepper halves, 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

  • *Such as leftovers from my Instant Pot Whole Chicken One-Pot Meal
  • **According to Monash University’s Low FODMAP Diet App, celery is low FODMAP in quantities of up to 10g or about ¼ of a medium stalk per serving.
  • ***Monash University lists fresh sweet corn as low FODMAP in quantities of up to ½ cob or 38g per serving. ½ cup of corn in this recipe amounts to about 20g 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.
  • The size of one serving is about 3/4 of a cup of chicken salad (varies slightly per each recipe).
  • Category: Lunch
  • Method: By-hand
  • Cuisine: American

Keywords: low fodmap chicken salad, low fodmap classic chicken salad, low fodmap southwest chicken salad, low fodmap Mediterranean chicken salad, lunch recipes, spring recipes, summer recipes, paleo, whole30