This Low FODMAP Chicken Salad with Grapes & Almonds is a perfect lunch for on the go – or even for non-FODMAP guests. Did you know that grapes contain no FODMAPs? Their juicy sweetness adds texture, color and flavor to our chicken salad along with a low FODMAP amount of celery. Our recipe makes a generous amount because it keeps well and is great for snacks, too.
You can use LOFO rotisserie chicken or leftover chicken for our Low FODMAP Chicken Salad with Grapes – or, if starting from scratch, we highly recommend poaching as a cooking technique. You can use boneless, skinless thighs, breasts or a combo.
Salad or Sandwich
As you might imagine, this Low FODMAP Chicken Salad with Grapes works well as a salad on a bed of lettuce – we are partial to Bibb or Butter lettuce – or between slices of LOFO bread.
Almonds & FODMAPs
There is often confusion surrounding almonds and their FODMAP content. They do, in fact, have a Red Light High FODMAP designation on the Monash app, BUT, as always, you have to click through to read the entire entry you will see that 12 grams, which is about 10 whole almonds, is a Green Light low FODMAP serving size. The serving size of our recipe reflects this low FODMAP amount.
Sour Cream & Mayo
We like using a combo of mayo and sour cream, but you can use all mayonnaise, if you like. Also, if you can find lactose-free sour cream, you can use it, but you don’t have to. Conventional sour cream is low FODMAP in 2 Australian tablespoons (40 g) and our serving size of this salad contains well below that amount.
You might also like our Chicken Salad with Dried Cranberries, our Curried Chicken Salad and our Green Goddess version.
Low FODMAP Chicken Salad with Grapes & Almonds
This Low FODMAP Chicken Salad with Grapes & Almonds is a perfect lunch for on the go – or even for non-FODMAP guests. Did you know that grapes contain no FODMAPs? Their juicy sweetness adds texture, color and flavor to our chicken salad along with a low FODMAP amount of celery. Our recipe makes a generous amount because it keeps well and is great for snacks, too.
Ingredients:
- 4 cups (500 g) diced or shredded, cooked chicken
- 1/2 cup (113 g) mayonnaise
- ¼ cup (60 g) sour cream, conventional or lactose-free
- 1 large stalk celery 80 g total, diced
- 2 tablespoons minced fresh tarragon, or 1 tablespoon dried
- 1 tablespoon Dijon mustard
- 1 tablespoon freshly squeezed lemon juice
- Kosher salt
- Freshly ground black pepper
- 1 ¼ cups (188 g) fresh seedless grapes, any color, halved
- ¼ cup (25 g) lightly toasted sliced or slivered almonds
- 2 tablespoons chopped scallion green parts only
Preparation:
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In a large bowl, combine the chicken, mayonnaise, sour cream, celery, tarragon, mustard, and lemon juice, folding the ingredients together until well mixed. Season with salt and pepper, then fold in the grapes, almonds and scallions.
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The salad is ready to serve or refrigerate in an airtight container for up to 3 days. We love this equally on low FODMAP sandwich bread or on a bed of lettuce.
Notes:
Tips
If You Can Tolerate
- Fructans: If you passed the fructan onion challenge, consider adding 2 tablespoons of finely chopped white, yellow, or Vidalia onion to the chicken salad.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Grapes: Both Monash University and FODMAP Friendly have lab tested grapes. FODMAP Friendly has tested green grapes and gives them a “Pass” at 24 grapes (100 g). Monash has tested black, green and red grapes and states that no FODMAPs were detected upon lab testing and set a serving size at 1 cup (150 g).
- Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
- Lettuce: Butter lettuce has been lab tested by Monash and has no FODMAP content.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
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.
Nutrition
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.
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For more chicken recipes, check out our article, 10 Gut Friendly Chicken Recipes You Can Have On Your Table Tonight!
