Recipes | Salads: Main Dish & Sides

Low FODMAP Asian Chicken Salad

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Let’s Make Low FODMAP Asian Chicken Salad

We love hearty salads that are filling enough for a meal and this Low FODMAP Asian Chicken Salad is just that kind of dish.

Shredded cabbage, carrots, red bell pepper and cucumber are tossed with shredded, cooked chicken, crunchy peanuts and cilantro, and a rich creamy peanut butter-based dressing.

Low FODMAP Asian Chicken Salad in wooden bowl and also on a white plate; wooden serving spoons in background

Pack A Low FODMAP Lunch

Leftovers of our Low FODMAP Asian Chicken Salad make a perfect lunch to take to work or school.

Peanut Butter Goes Savory

We love peanut butter, in cookies, muffins, energy balls and in savory recipes. Our Garlicky Peanut Sauce is fantastic on noodles and all sorts of proteins. This sauce is more of a fusion-style Asian dressing combining fish sauce in addition to soy sauce, lime juice, brown sugar and hot pepper sauce.

The dressing component calls for Garlic-Infused Oil for a garlicky kick. Make sure yours is based on vegetable oil and not olive oil.

Most commercially available garlic-infused oils are based on olive oil. You can make your own vegetable oil based, using our easy recipe, or use Tourangelle, which we love.

Low FODMAP Asian Chicken Salad on a white plate with wooden bowl and serving implements in background

Rotisserie Chicken, Poached Chicken, Roast Chicken – We Love Chicken!

This recipe calls for shredded cooked chicken. You can use white meat or dark meat, or a combo. You can use some from our Whole Roasted Chicken, or simply poach boneless, skinless chicken breasts or thighs in water seasoned with salt, a few peppercorns and a bay leaf.

If you have time, throw in a few pieces of chopped carrot and celery for flavor, if you have them around.

Costco as well as Whole Foods have plain rotisserie chicken available that is low FODMAP. Perhaps your local supermarket does too? Ask!

overhead view of Low FODMAP Asian Chicken Salad in wooden bowl; plate and wooden serving implements in background

overhead view of Low FODMAP Asian Chicken Salad in wooden bowl; plate and wooden serving implements in background
5 from 2 votes

Low FODMAP Asian Chicken Salad

Think chicken salad is boring? Try this flavor-packed Low FODMAP Asian Chicken Salad

Makes: 8 Servings
Prep Time: 15 minutes
Total Time: 15 minutes
Author: Dédé Wilson

Ingredients:

Peanut Butter Dressing:

Chicken Salad:

  • 1- pound (455 g) shredded cooked chicken warm or at room temperature
  • 4 cups (356 g) finely shredded green cabbage
  • 2 medium carrots, trimmed and grated
  • 1 red bell pepper, cored and finely sliced
  • 2 Persian cucumbers, ends trimmed, cut into large julienne
  • 1/2 cup (16 g) chopped fresh cilantro, divided
  • 1/2 cup (80 g) chopped roasted peanuts, divided
  • 1/2 cup (32 g) chopped scallions, green parts only, divided

Preparation:

  1. For the Peanut Butter Dressing: Combine peanut butter, brown sugar, vinegar, soy sauce, fish sauce, lime juice, oil and hot sauce in a blender and blend until smooth and combined. Scrape down blender as needed. Taste and add more hot sauce if desired. If you use natural peanut butter and the mixture is a bit thick, blend in a tablespoon or two of water. You want a flowable texture. The dressing can be made a day ahead and refrigerated in an airtight container.

  2. For Chicken Salad Assembly: In a large mixing bowl, toss together the chicken, cabbage, carrot, bell pepper, cucumbers of the cilantro, half the peanuts and half of the scallions (you can do this by eye). Add some of the dressing and toss to coat. Only add enough dressing to lightly coat the salad ingredients. You might not need all of the sauce. Serve garnished with remaining cilantro, peanuts and scallions. Salad may be serve with the chicken slightly warm, or everything at room temperature.

  3. Salad may be refrigerated in an airtight container for up to 3 days. Bring to room temperature before serving. It is best if you can garnish with the scallions, peanuts and cilantro right before serving. Or even better, if you know you want to make way ahead, keep salad and dressing separate until close to serving time (and those garnishes, too!)

Tips

  • Like so many dishes that need cooked chicken, you could make things super simple and buy a rotisserie chicken. Many are low FODMAP (even the ones at Costco). Just always buy the "plain" style and read labels. You might even be able to find a low FODMAP rotisserie chicken at your local supermarket.
Course: Dinner, lunch
Cuisine: American, Asian

Nutrition

Calories: 314kcal | Carbohydrates: 15g | Protein: 24g | Fat: 19g | Saturated Fat: 1g | Cholesterol: 43mg | Sodium: 1026mg | Potassium: 130mg | Fiber: 3g | Sugar: 8g | Vitamin A: 25IU | Calcium: 7mg | Iron: 0.7mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

vertical Low FODMAP Asian Chicken Salad in wooden bowl in background and also on white plate in foreground