Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

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


  • Author: Gail
  • 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

Low FODMAP Classic Chicken Salad with Grapes and Pecans:

Dressing:

  • 1/2 cup dairy-free mayo
  • 2 teaspoon Dijon mustard
  • 1 teaspoon lemon juice
  • 3/4 teaspoon salt (or to taste)
  • 1/4 teaspoon ground black pepper (or to taste)

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)

Low FODMAP Southwest Chicken Salad:

Dressing:

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)

Low FODMAP Mediterranean Chicken Salad: 

Dressing:

  • 1/2 cup dairy-free mayo
  • 1 tablespoon garlic-infused olive oil
  • 1 tablespoon capers, finely chopped
  • 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)

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

  • *Such as leftovers from my Low FODMAP 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 10 grams 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 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.
  • The size of one serving is about 3/4 of a cup of chicken salad (varies slightly per each recipe).
  • Prep Time: 15 minutes
  • 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, low fodmap chicken recipes, low fodmap lunch recipes, low fodmap spring recipes, low fodmap summer recipes, low fodmap salad, low fodmap chicken, paleo low fodmap, low fodmap whole30