Low-FODMAP Chicken Salad:
This low-FODMAP chicken salad recipe was made by Chené who is our recipe and social media manager from South Africa. I love this recipe, and I think you guys will really enjoy it!
If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.
Low-FODMAP Chicken Salad
Yield 4 Servings
1/2 cup dairy-free mayo
2 tsp Dijon mustard
1 tsp lemon juice
3/4 tsp sea salt (or to taste)
2 cups cooked and cooled chicken, shredded or cubed into 1/2" cubes
1 medium stalk celery, diced (about 1/2 cup)
1/2 cup red grapes, quartered
1/4 cup pecans, finely chopped
Fresh parsley, finely chopped, for garnish
Step 1: In a large bowl, whisk together dressing ingredients until combined.
Step 2: Add salad ingredients (chopped chicken and produce) to the bowl and stir until evenly coated with dressing. Garnish with fresh herbs.
Step 3: Serve on your favorite greens and enjoy!
Courses Main Course
Serving Size 1/2 cup
Amount Per Serving
% Daily Value
Total Fat 31 g
Total Carbohydrates 5 g
Dietary Fiber 1 g
Sugars 3 g
Protein 13 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Feel free to add in more of your salad favorites like cucumber, radishes, tomatoes, olives, etc. (Just make sure they are low-FODMAP friendly.) You can also add your salad ingredients into a bell pepper half or a low-FODMAP tortilla.
You can do something similar to make a tuna salad or salmon salad by simply swapping the chicken with tuna or salmon. If you have trouble finding organic, pasture-raised products at your local health food store, then try out US Wellness Meats. You can order just about any type of meat you want, and it is all the highest quality.
Dr Jockers Comments
This low FODMAP chicken salad recipe tastes great and is fantastic for anyone who has major gut issues and is looking to follow a low-FODMAP diet to help get relief. This is a tasty and satiating main course your family will enjoy!
FODMAP is an acronym for naturally occurring Fermentable Oligo, Di- and Monosaccharides and Polyols. These include the short-chain carbohydrates such as glucose, fructose (present with excess glucose), galactans, polyols and lactose found widely in many healthy foods including cruciferous veggies, legumes and other veggies such as asparagus, onions and garlic.
For some individuals with digestive disorders, FODMAPS are not easily absorbed and are challenging on the bowels. For individuals with bacterial overgrowth in the small intestine (SIBO) or generalized dysbiosis, they can cause significant bloating, cramping and gas. For more about a low-FODMAP diet read this article here.
I also recommend using specifically formulated enzymes to assist in the breakdown and processing of higher FODMAP foods. FODMATE™ is an innovative enzyme formula designed for short-term use that can help support digestive health, including relief from occasional cramping, bloating, gas, abdominal pain, diarrhea, and constipation that may result from the consumption of high FODMAP foods.