Low FODMAP Grilled Chicken & Egg Salad with Lime Mayo
Ingredients
MAKE GLUTEN FREEServings:
GRILLED CHICKEN
450
chicken breast fillets (skin removed)
1
paprika*
1
salt & pepper
1
olive oil (for cooking)
OTHER INGREDIENTS
3
large egg
225
cucumber (peeled and cut into small chunks)
90
assorted lettuce leaves (mesclun salad)
2
fresh basil (finely chopped)
3
green onions/scallions (green leaves only, finely sliced)*
1
fresh sweet corn cob
LIME MAYO
6
mayonnaise*
1
lime zest
1
fresh lime juice
0.25
white sugar
1
black pepper*
Low FODMAP Grilled Chicken & Egg Salad with Lime Mayo
This fresh and vibrant low FODMAP grilled chicken and egg salad is perfect for an easy dinner or lunch. It's filled with gorgeous summer flavours with hints of lime and basil. The cucumber gives the dish a refreshing crunch. We also love that this dish is protein-packed with tasty grilled chicken and hard-boiled eggs.
Note on sweet corn: This recipe uses a low FODMAP amount of sweet corn per serving. Please see the Monash University FODMAP diet app for more information.
Meat free note: We've had some requests on how to make this dish meat free - you could easily sub in crispy pan-fried tofu or a low FODMAP serving of butter beans fried in lemon and dairy free spread.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
GRILLED CHICKEN
450
chicken breast fillets (skin removed)
1
paprika*
1
salt & pepper
1
olive oil (for cooking)
OTHER INGREDIENTS
3
large egg
225
cucumber (peeled and cut into small chunks)
90
assorted lettuce leaves (mesclun salad)
2
fresh basil (finely chopped)
3
green onions/scallions (green leaves only, finely sliced)*
1
fresh sweet corn cob
LIME MAYO
6
mayonnaise*
1
lime zest
1
fresh lime juice
0.25
white sugar
1
black pepper*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
316
Fat
16g
Saturates
3.4g
Protein
32.8g
Carbs
9.7g
Sugars
3.7g
Fibre
1.3g
Salt
0.4g
Iron
2mg
Calcium
58.6mg
Calories
316
Fat
16g
Saturates
3.4g
Protein
32.8g
Carbs
9.7g
Sugars
3.7g
Fibre
1.3g
Salt
0.4g
Iron
2mg
Calcium
58.6mg
Calories
316
Fat
16g
Saturates
3.4g
Protein
32.8g
Carbs
9.7g
Sugars
3.7g
Fibre
1.3g
Salt
0.4g
Iron
2mg
Calcium
58.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place the eggs in a small saucepan of cold water, bring to a rolling boil, then turn down to low heat and leave for 9 minutes (put a timer on). Once cooked, drain and place in a cold bowl of water.
- While the eggs cook, prep the other salad ingredients and cook the chicken.
- Prep the salad. Peel and cut the cucumber into small chunks. Finely chop the fresh basil and thinly slice the green leaves of the spring onion/scallions. Wash and shred the lettuce if needed. Place the salad ingredients in a bowl.
- Prep the chicken. Slice the chicken horizontally, between too plates. The goal is to cut the chicken into thinner pieces that will cook quickly. Place the chicken on a plate. Drizzle it in olive oil, sprinkle it with paprika, and season with salt and pepper. Place a frypan over medium-high heat, add a drizzle of oil and fry the chicken for 3-4 minutes per side, until golden and cooked through. Then place the chicken on a plate to rest.
- Chop the fluffy tip off the corn husk and break the hard end off (but do not peel the corn). Place the corn in the microwave and cook for 3-4 minutes until tender.
- Make the lime mayo. Zest and juice the lime. Mix together the mayonnaise, lime zest, lime juice, sugar and black pepper.
- Remove the eggs from the cold water, peel and cut into quarters.
- Remove the corn from the microwave and allow to cool for 1 minute. Then peel and slice the corn kernels off the cob.
- Slice the chicken. Add the cooked chicken, sliced eggs, and corn to the salad, then drizzle in lime mayo.
- Enjoy the low FODMAP grilled chicken and egg salad straight away or use the leftovers the next day for lunch.
Buying Tips
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.
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
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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.
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
