Low FODMAP Creamy Chicken Salad
Ingredients
MAKE GLUTEN FREEServings:
(about 1 cup per serving)CREAMY CHICKEN SALAD
8
dried cranberries*
2.5
cooked chicken (shredded)
8
fresh red or green grapes (optional)
4
celery (finely diced)
1
cucumber (diced)
2
fresh parsley (finely sliced)
4
green onions/scallions (green leaves only, finely sliced)*
0.5
dried tarragon (or swap in 1 tbsp fresh tarragon for 4 servings)
0.5
mayonnaise*
2
lemon juice*
2
dijon mustard*
1
salt & pepper
Low FODMAP Creamy Chicken Salad
Say hello to the ultimate low FODMAP creamy chicken salad. This classic salad recipe is just waiting for you to make it!
It’s full of crunchy cucumber, crisp pops of celery, juicy cranberries, creamy dressing and gorgeous fresh herbs. Enjoy this salad by itself, in little lettuce cups, as a sandwich filler or on crunchy rice cakes.
This creamy chicken salad is a crowd pleaser and easy enough for a week-day meal or to take to your next gathering.
Prep in advance: This recipe assumes you have leftover cooked chicken available. If you don’t, then you’ll need to poach some chicken. Instructions on how to do this are at the end of the method.
Egg free option: For an egg free option, use vegan mayonnaise.
Recipe update: This recipe was updated on the 11 July 2024 after Monash University changed the recommendation for grapes. You can find a copy of the original recipe here.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(about 1 cup per serving)CREAMY CHICKEN SALAD
8
dried cranberries*
2.5
cooked chicken (shredded)
8
fresh red or green grapes (optional)
4
celery (finely diced)
1
cucumber (diced)
2
fresh parsley (finely sliced)
4
green onions/scallions (green leaves only, finely sliced)*
0.5
dried tarragon (or swap in 1 tbsp fresh tarragon for 4 servings)
0.5
mayonnaise*
2
lemon juice*
2
dijon mustard*
1
salt & pepper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
325
Fat
13.1g
Saturates
2.7g
Protein
24.6g
Carbs
28.7g
Sugars
20.9g
Fibre
2.3g
Salt
0.4g
Iron
1.6mg
Calcium
35.6mg
Calories
325
Fat
13.1g
Saturates
2.7g
Protein
24.6g
Carbs
28.7g
Sugars
20.9g
Fibre
2.3g
Salt
0.4g
Iron
1.6mg
Calcium
35.6mg
Calories
325
Fat
13.1g
Saturates
2.7g
Protein
24.6g
Carbs
28.7g
Sugars
20.9g
Fibre
2.3g
Salt
0.4g
Iron
1.6mg
Calcium
35.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place the dried cranberries in a bowl and cover in boiling water. Allow them to sit in the boiling water while you prep the rest of the recipe.
- Slice the cooked chicken into small pieces. See the end of the recipe if you need to poach the chicken first.
- Slice the grapes into quarters (if using). Finely dice the celery, dice the cucumber, and finely slice the parsley and green leaves of the spring onion/scallion.
- Drain the cranberries.
- Place the sliced salad ingredients, cranberries and chicken into a large bowl.
- In a small bowl mix together the tarragon, mayonnaise, lemon juice, mustard and a few grinds of salt and pepper.
- Pour over the mayonnaise dressing and toss until well combined. Chill the salad in the fridge until you are ready to serve. Enjoy!
- Storage notes: You can keep this salad in the fridge for 3 days.
- How to poach chicken: You’ll need 2 chicken breasts to make 4 servings. Place the whole chicken breasts (skin removed) into a large saucepan, cover in cold water and place over medium-high heat. Bring to a gentle simmer, cover the saucepan with a lid, and then turn down the heat to medium-low. Simmer for 12 minutes until the chicken is cooked through - the internal temperature of the chicken should be 75ºC (165ºF). Remove the chicken from the water and allow it to rest for five minutes, then transfer to the fridge and allow the chicken to cool before using in the salad.
Buying Tips
Check that the dried cranberries are sweetened with sugar and not apple juice.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Make your lemon juice and lemon zest from fresh lemon.
Check your mustard does not contain onion or garlic powder.
Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.
Gluten Free Tips
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
