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

low fodmap chicken salad in three variations on a white, rectangular plate next to a fork and a bowl of chopped scallions on a brown wood background.

Welcome to your one-stop blog for low FODMAP chicken salad recipes! Are you in a nostalgic mood? Try some Classic Chicken Salad with Grapes and Pecans! Are you in the mood to spice things up? Make some Southwest Chicken Salad! Do you need to cool down? How about some Mediterranean Chicken Salad? Whichever of these low FODMAP chicken salad recipes you choose, they’re all a great way to repurpose chicken leftovers (like leftovers from my low FODMAP Instant Pot Whole Chicken One-Pot Meal), especially when you want something cool to eat in warmer weather. In addition to being low FODMAP, they’re also Paleo/Whole30 for the most part (with the exception of the Southwest Chicken Salad, which contains corn).

Why 3 Different Chicken Salad Variations?

Isn’t it easier just to develop one chicken salad recipe? Yes, it certainly is. When I was writing these, was one of those times when the creative juices were just flowing and I just ran with them until I was satisfied with the results. Chicken provides such a great canvas upon which to build different flavours, and I just kept building. And building.

Low FODMAP Mediterranean, Southwest, and Classic chicken salad resting on lettuce in blue-rimmed dishes on a brown wood background.

Had I known how challenging the photoshoot would be, I may have stopped sooner. This photoshoot was one of my longest and left me sore, exhausted, and bleeding. BLEEDING! The kitchen looked like the refrigerator had exploded – there were ingredients EVERYWHERE (I should have taken a picture of that – ha!). While they’re pretty simple chicken salad recipes, photographing them together while making sure they each stood out in their own unique way was a surprisingly huge undertaking. My hope is that people will enjoy them as well as the variety, perhaps even trying all three! If you do this (or even if you just try one or two), please let me know and tell me which one(s) you tried and liked the best in the comments below! I’d love to hear your thoughts.

Way #1: Low FODMAP Classic Chicken Salad with Grapes & Pecans (Paleo & Whole30)

low fodmap classic chicken salad with grapes and pecans on butter lettuce on a blue rimmed plate with bowls of red grapes and chopped scallions in the background

Classic chicken salad was my starting point in this whole ordeal. Adding grapes and pecans to classic chicken salad gives it this wonderful balance of sweet and savoury flavours that make every bite a delight to eat. This Classic Chicken Salad is my husband, Jeff’s, favourite of the three variations.

Low FODMAP Classic Chicken Salad Ingredients

Dressing:

  • Dairy-free mayo (which I buy cheaper at Costco)
  • Dijon mustard
  • Lemon juice
  • Salt and pepper – I suggest quantities in the recipe card below, but I am a salt fiend, so if you’re not, start with a small quantity (like 1/4 tsp) stir, taste, and repeat if necessary. The amount of salt and pepper you will need will also depend on how / if the chicken was seasoned when it was initially cooked.
overhead shot of classic chicken salad with grapes and pecans on a white, blue -rimmed plate with a fork in front of bowls of red grapes, chopped scallions, and pecan halves on a brown wood background

Salad Contents:

  • Cooked and cooled chicken, shredded or chopped into ½” cubes – as previously mentioned, I use leftovers from my Instant Pot Whole Chicken One-Pot Meal.
  • 1 medium stalk celery, diced – according to Monash University’s low FODMAP Diet App, celery is low FODMAP in quantities of up to 10g or about ¼ of a medium stalk per serving. The quantity this recipe calls for amounts to about 1/4 stalk per serving.
  • Red grapes, quartered – depending on the size of the grapes you’re using, you may want to just halve them. However, I find they’re less clunky and blend better with the rest of the sandwich when they’re quartered.
  • Scallions (a.k.a. green onions), dark green parts only, chopped – the dark green parts of scallions are FODMAP free.
  • Pecans, finely chopped – containing the FODMAP fructans, pecans are considered low FODMAP in quantities of up to 10 halves (or 20g) per serving, which comes to about 1/8 cup per serving. We’re only adding 1/4 cup total across 4 servings.
  • Fresh parsley, finely chopped, for garnish (optional)

Way #2: Low FODMAP Southwest Chicken Salad (Paleo & Whole30 Option)

a bowl of low fodmap southwest chicken salad on butter lettuce with a red bell pepper and bowls of corn and chopped scallions in the background

Our second of three ways, this low FODMAP Southwest Chicken Salad, is my personal favourite as it has both cooling and spicy elements. It boasts chicken and veggies slathered in a yummy chipotle mayo. When taking these photos, I forgot to add scallions to the Southwest version (one of many things that went wrong that day), thus no scallions are pictured.

Low FODMAP Southwest Chicken Salad Ingredients

Dressing:

  • Dairy-free mayo
  • Garlic-infused olive oil
  • Fresh cilantro, finely chopped
  • Ground chipotle chili pepper – I suggest a quantity which I consider mildly spicy, but if you want more or less spice, play around with it until you have your preferred spice level.
  • Salt and pepper – see my notes on salt in the section about classic chicken salad dressing ingredients above.
overhead shot of a blue rimmed bowl of low fodmap southwest chicken salad resting on butter lettuce, garnished with fresh cilantro leaves

Salad Contents:

  • Cooked and cooled chicken, shredded or chopped into ½” cubes
  • Fresh or frozen sweet corn, thawed if frozen. Monash University’s low FODMAP Diet App lists fresh sweet corn as low FODMAP in quantities of up to ½ cob or 38g per serving. ½ cup of corn in this recipe amounts to about 20g per serving. Even in small servings, canned sweet corn is high in FODMAPs and is not recommended for low FODMAP. Omit for Paleo/Whole30 as corn is a grain and not Paleo or Whole30 compliant.
  • Red bell pepper, chopped
  • Scallions (a.k.a. green onions), dark green parts only, chopped
  • Fresh cilantro leaves, for garnish (optional)

Way #3: Low FODMAP Mediterranean Chicken Salad (Paleo & Whole30)

overhead shot of low fodmap Mediterranean chicken salad in a blue rimmed bowl garnished with fresh dill leaves and resting on butter lettuce next to a sprig of fresh dill

Containing cool and crisp cucumber and red bell pepper, this low FODMAP Mediterranean Chicken Salad is the most cooling of the three variations. It’s coolness, crispness, and Mediterranean flavours are perfect for an uncomfortably hot summer day.

Low FODMAP Mediterranean Chicken Salad Ingredients

Dressing:

low fodmap Mediterranean chicken salad resting on butter lettuce in a blue rimmed bowl with red bell pepper, cucumber and a bowl of chopped scallions in the background

Salad Contents:

  • Cooked and cooled chicken, shredded or chopped into ½” cubes
  • Cucumber, chopped
  • Red bell pepper, chopped
  • Scallions (a.k.a. green onions), dark green parts only, chopped
  • Fresh dill leaves, for garnish (optional)

Necessary Equipment

Very little equipment needed to make the chicken salad (cooking the chicken is another matter). The equipment I use to make all three of these low FODMAP chicken salad variations includes:

  • Chopping board
  • Chopping knife
  • Measuring cups and spoons
  • Large bowl
  • Whisk
  • Stirring spoon
horizontal shot of low fodmap classic chicken salad, southwest chicken salad, and Mediterranean chicken salad on a brown wood background

Method

The method to make all three of these chicken salad recipes is exactly the same. In a large bowl, I first whisk together the dressing ingredients. Then, I add the salad contents, the chicken and produce, and stir everything together with a stirring spoon until the chicken and produce are evenly coated in dressing. You could prepare the salad contents and dressing in separate bowls, but this method only requires you to dirty one bowl, which means fewer dishes to wash.

Serving Options

For Paleo/Whole30 serving options, I suggest serving this chicken salad on your favourite greens or in a lettuce wrap. Butter lettuce (which I use in these pictures) works best for wraps and is widely available. I’ve also used green leaf lettuce with success. You could also try serving it on cucumber slices or red bell pepper halves for a low FODMAP and Paleo/Whole30 serving option.

For low FODMAP but not Paleo/Whole30 compliant serving options, I suggest a low FODMAP tortilla, bread, rice cakes, or crackers. The topic of low FODMAP bread products is a BEAST, so I won’t go into it here, but see my Easy Sourdough Stuffing post where I discuss it a bit and provide links to more resources. Some types of sourdough made using traditional methods may be okay if it is thinly sliced. However, please note there may be risk of FODMAP stacking with the Classic Chicken Salad recipe as both sourdough and pecans contain the FODMAP fructans. You could always omit the pecans if you decide to use sourdough.

low fodmap chicken salad - southwest, classic, and Mediterranean - cupped in butter lettuce on a white, rectangular plate next to a fork and a bowl of chopped scallions on a brown wood background

Storage

Leftover chicken salad can be stored in an airtight container in the refrigerator for 3-5 days. This amount of time may vary depending on the age of your leftover chicken.

Print
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three variations of low fodmap chicken salad on butter lettuce on a white plate next to a fork on a brown wood bacground

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


  • Author: Gail
  • Prep Time: 15 minutes
  • 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

Scale

CLASSIC CHICKEN SALAD WITH GRAPES & PECANS:

 

Classic Chicken Salad Dressing:

  • ½ cup dairy-free mayo (which I buy cheaper at Costco)
  • 2 tsp Dijon mustard
  • 1 tsp lemon juice
  • ¾ tsp salt (or to taste)
  • ¼ tsp ground black pepper (or to taste)

Classic Chicken Salad Contents:

  • 2 cups cooked and cooled chicken, shredded or chopped into ½” cubes*
  • 1 medium stalk celery, diced (about ½ cup)**
  • ½ cup red grapes, quartered
  • ½ cup scallions, dark green parts only, chopped
  • ¼ cup pecans, finely chopped
  • Fresh parsley, finely chopped, for garnish (optional)

SOUTHWEST CHICKEN SALAD:

 

Southwest Chicken Salad Dressing:

Southwest Chicken Salad Contents:

  • 2 cups cooked and cooled chicken, shredded or chopped into ½” cubes*
  • ½ cup fresh or frozen sweet corn, thawed if frozen (omit for Paleo/Whole30)***
  • ½ cup red bell pepper, chopped
  • ½ cup scallions, dark green parts only, chopped
  • Fresh cilantro leaves, for garnish (optional)

MEDITERRANEAN CHICKEN SALAD:

 

Mediterranean Chicken Salad Dressing:

  • ½ cup dairy-free mayo
  • 1 tbsp garlic-infused olive oil
  • 1 tbsp capers, finely chopped
  • 1 tsp fresh dill, chopped
  • 2 tsp Dijon mustard
  • 1 tsp lemon juice
  • ¾ tsp salt (or to taste)
  • ¼ tsp ground black pepper (or to taste)

Mediterranean Chicken Salad Contents:

  • 2 cups cooked and cooled chicken, shredded or chopped into ½” cubes*
  • ½ cup cucumber, chopped
  • ½ cup red bell pepper, chopped
  • ½ 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 favourite greens, in a lettuce wrap, on cucumber slices or red bell pepper halves, 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 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 10g 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 38g per serving. ½ cup of corn in this recipe amounts to about 20g 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).
  • 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, lunch recipes, spring recipes, summer recipes, paleo, whole30

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