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.
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.
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!
Low FODMAP Asian Chicken Salad
Think chicken salad is boring? Try this flavor-packed Low FODMAP Asian Chicken Salad
Peanut Butter Dressing:
- 6 tablespoons (102 g) peanut butter, either natural or no-stir style
- 3 tablespoons firmly packed light brown sugar
- 3 tablespoons rice vinegar or apple cider vinegar
- 3 tablespoons low-sodium gluten-free soy sauce
- 11/2 tablespoons fish sauce, such as Red Boat brand
- 1 1/2 tablespoons freshly squeezed lime juice
- 1 1/2 tablespoons Garlic-Infused Oil, made with vegetable oil or purchased equivalent
- ¼ to ½ teaspoon sambal oelek or low FODMAP hot sauce such as Tabasco, or more to taste
- Water, if needed
- 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
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.
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.
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!)
- 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.
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.