Recipes | Salads: Main Dish & Sides

Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing

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This Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing makes an elegant (but easy) lunch or light dinner and is most welcome when it is hot outside! No cooking involved when you start with leftover roast chicken or a low FODMAP rotisserie chicken. Papaya is a no FODMAP food and we feel that it is an under-appreciated fruit here in the U.S. Great in fruit salad, but also works wonders in a savory salad. Make our Poppy Seed Dressing first so that you are ready to assemble and eat in no time! Chicken salad is not just a mayonnaise-based sandwich filing!

Let’s Make Low FODMAP Chicken Papaya Salad

Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing on oval platter; marble surface

Papaya & FODMAPs

As mentioned above, Monash University has lab tested papaya and has found that it contains no FODMAPs.  This is Great news! And we want to encourage you to always branch out – in terms of what you eat and also to get creative with ingredients.

Using ripe papaya in desserts might be the obvious choice, but we think that after you try this Low FODMAP Chicken Papaya Salad you will be a convert to thinking about savory applications. And, our slightly sweet Low FODMAP Poppy Seed Dressing is the perfect accompaniment. For this salad I like making the dressing with honey, instead of sugar. There is more info in that recipe.

colorful vertical image of chicken papaya salad on oval platter with flowers in white vase in background

Choosing Papayas

Sometimes choosing ripe fruit can be a challenge and you do want a ripe papaya for this. It should be sweet and ripe, but not overly ripe or mushy. The exterior should be a rich golden yellow with very little to no green. It should feel heavy for its size and soft when gently pressed with a finger. Avoid any fruit with bruises or mushy spots.

papaya closeup

Prepping Papaya

Cut your papaya lengthwise. The skin is tender and this will not be difficult. Separate the two halves and you will be faced with brilliant flesh and lots of tapioca-sized black seeds.

The seeds might look odd, if you have not seen them before, but they are edible. They are not to everyone’s taste as they are a bit peppery and their texture is one of those that you like – or really don’t. I have chosen not to use them in this recipe.

You can rinse them, drain and dry well and then scatter them on a rimmed sheet pan and bake in a very low oven until dry. They can be ground and use as a spice, if you are so inclined.

closeup image of Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing on oval platter with dressing background

How To Make Low FODMAP Chicken Papaya Salad

This salad is as easy as tossing your shredded or cubed cooked chicken together with cubed papaya and baby greens.

Then just dress lightly with the dressing and serve! It does not hold well, so plan accordingly.

overhead image of Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing on oval platter

 

Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing on oval platter; marble surface
5 from 1 vote

Low FODMAP Chicken Papaya Salad

This Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing makes an elegant (but easy) lunch or light dinner and is most welcome when it is hot outside! No cooking involved when you start with leftover roast chicken or a low FODMAP rotisserie chicken. Papaya is a no FODMAP food and we feel that it is an under-appreciated fruit here in the U.S. Great in fruit salad, but also works wonders in a savory salad. Make our Poppy Seed Dressing first so that you are ready to assemble and eat in no time! Chicken salad is not just a mayonnaise-based sandwich filing!

Makes: 4 Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Dédé Wilson

Ingredients:

  • 1- pound (455 g) cooked chicken, skinned, shredded or cubed
  • 12- ounces (340 g) diced ripe papaya
  • 4- ounces (115 g) baby greens, such as lettuce, arugula, spinach, kale or combo
  • 1/3 cup (5 g) cilantro leaves; optional
  • Low FODMAP Poppy Seed Dressing

Preparation:

  1. Simply toss the chicken, papaya and greens together in a mixing bowl. Add cilantro, if using. Drizzle over and toss in just enough Low FODMAP Poppy Seed Dressing to lightly coat the salad. Serve immediately.

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Arugula: Monash university has lab tested arugula. For many years they stated that arugula had no FODMAPs. After a 2019 smartphone app update, they changed the entry to say that arugula contains trace amounts, but still state, “east freely and according to appetite”.
  • Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
  • Kale: Both Monash University and FODMAP Friendly have lab tested kale. Monash pictures Lacinato type kale and says that kale is Green light and low FODMAP in servings of ½ cup, chopped (75 g). FODMAP Friendly depicts curly kale and gives it a “Pass” at ½ cup chopped (30 g).
  • Lettuce: Butter lettuce has been lab tested by Monash and has no FODMAP content.
  • Lettuce: Red Leaf lettuce, also called red coral on the Monash app, has been lab tested and has no FODMAP content.
  • Lettuce: Romaine lettuce, has been lab tested by both Monash and FODMAP Friendly. Also labeled as cos lettuce on the Monash app, their lab tested determined a generous low FODMAP serving size of 2 cups (75 g). FODMAP Friendly gives it a “Pass” at 1 cup (75 g).
  • Papaya: Monash University has lab tested ripe papaya and it contains no FODMAPs.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner & Lunch
Cuisine: American

Nutrition

Calories: 359kcal | Carbohydrates: 12g | Protein: 24g | Fat: 22g | Fiber: 2g | Sugar: 5g

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 image of Low FODMAP Chicken Papaya Salad with Poppy Seed Dressing on oval platter