Low FODMAP Chicken Cobb Salad with Mustard Dressing
Ingredients
MAKE GLUTEN FREE(large salads or double the amount of small side salads)
CHICKEN COBB SALAD
4
large egg
4
strips of bacon (pieces/strips)*
2
cooked chicken (shredded)
2
lettuce (butter, iceberg, red coral)
1
cucumber (sliced into halfmoons)
2
medium common tomato (cut into small chunks)
0.5
green bell pepper (seeds removed and diced)
1
sweet corn kernels (frozen or fresh)
CRISPY CHICKPEAS
1
canned chickpeas in brine (weight after draining & rinsing)*
1
garlic infused oil*
0.5
corn starch*
0.5
smoked paprika
1
salt & pepper
MUSTARD DRESSING
1
dijon mustard*
4
mayonnaise*
1.5
pure maple syrup*
1
black pepper
Low FODMAP Chicken Cobb Salad with Mustard Dressing
This low FODMAP chicken cobb salad got so many compliments at the last barbecue I went to. It’s packed with fresh greens, juicy chicken, crispy bacon, crunchy veggies, and little bursts of tomato and egg, all tossed in a delicious maple mustard dressing.
It was such a hit that I ended up emailing the recipe to a few friends afterwards.
This salad isn’t just for gatherings though. It’s hearty enough to enjoy as a main meal, while still feeling light and refreshing, which makes it perfect for an easy weekday lunch or dinner. It’s also a great reminder that you can still enjoy fresh and flavour-packed meals while following the low FODMAP diet.
Prep in advance: This recipe needs pre-cooked chicken. We love using our meal prep roast chicken which you can find in our premium recipe library in the Recipe Club or FODMAP Made Easy program.
Other ingredient options: Sliced radish, grated cheddar cheese, sticky tofu, cooked tuna or salmon or crispy mung bean sprouts would all be fabulous additions to this salad.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Soy Free
Ingredients
MAKE GLUTEN FREE(large salads or double the amount of small side salads)
CHICKEN COBB SALAD
4
large egg
4
strips of bacon (pieces/strips)*
2
cooked chicken (shredded)
2
lettuce (butter, iceberg, red coral)
1
cucumber (sliced into halfmoons)
2
medium common tomato (cut into small chunks)
0.5
green bell pepper (seeds removed and diced)
1
sweet corn kernels (frozen or fresh)
CRISPY CHICKPEAS
1
canned chickpeas in brine (weight after draining & rinsing)*
1
garlic infused oil*
0.5
corn starch*
0.5
smoked paprika
1
salt & pepper
MUSTARD DRESSING
1
dijon mustard*
4
mayonnaise*
1.5
pure maple syrup*
1
black pepper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
503
Fat
28.4g
Saturates
7.8g
Protein
36.3g
Carbs
26.8g
Sugars
9.5g
Fibre
5g
Salt
0.7g
Iron
3.4mg
Calcium
90.4mg
Calories
503
Fat
28.4g
Saturates
7.8g
Protein
36.3g
Carbs
26.8g
Sugars
9.5g
Fibre
5g
Salt
0.7g
Iron
3.4mg
Calcium
90.4mg
Calories
503
Fat
28.4g
Saturates
7.8g
Protein
36.3g
Carbs
26.8g
Sugars
9.5g
Fibre
5g
Salt
0.7g
Iron
3.4mg
Calcium
90.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place the eggs in a small pot and cover with cold water. Bring to the boil over medium-high heat. Once the water is boiling turn off the heat, place the lid on the pot and leave for 12 minutes (place a timer on).
- Fry the bacon in a pan for 5-6 minutes until crispy. Alternatively, place in a single layer in the airfry and cook at 190ºC (375ºF) for 7 minutes. Then finely chop.
- Prep the salad ingredients. Measure out the chicken, roughly chop the lettuce, thinly slice the cucumber into halfmoons, slice the tomato into chunks, and dice the green capsicum/pepper.
- When the timer goes off, place the eggs into a bowl of icy water.
- Make the crispy chickpeas. Rinse the canned chickpeas under running water, then drain. Measure out the amount you need and place in a bowl. Sprinkle over the corn starch/corn flour and smoked paprika, then season with salt and pepper. Cook for 2-3 minutes in a fry pan over medium high heat until crispy. Then place to one side.
- Pan fry the sweet corn kernels for 2-3 minutes until cooked (or you can steam them in the microwave).
- Make the maple mustard dressing by mixing the ingredients together in a glass or small bowl.
- Peel the hard boiled eggs.
- Assemble the salad. Place the ingredients in lines across a large platter and serve the crispy chickpeas and mustard dressing on the side. Or gently toss all the together ingredients in a large bowl.
- Serve the low FODMAP chicken cobb salad in bowls and enjoy.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
When selecting your bacon, choose one that isn’t cured using high fructose corn syrup or fructose. Bacon cured using honey is okay - honey has a small low FODMAP serving and the amount of honey used per serving of bacon should be well within low FODMAP guidelines. Please note that if the packet says that the product is 'Manuka Smoked' this is the type of wood used to smoke the bacon and these products are considered low FODMAP.
Buy chickpeas canned in water or brine (the oligosaccharides will leach into the liquid, which reduces the FODMAP content). Make sure you rinse the chickpeas well in water before using.
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: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
