This Low FODMAP Pineapple Chicken Salad, with or without optional pecans, is a simple and refreshing change from a more conventional chicken salad. Pineapple is low FODMAP in very generous portions, and the combo? Delectable. We love it in a sandwich, on a bed of greens or simply eaten with some LOFO crackers alongside.
You can use LOFO rotisserie chicken or leftover roast chicken, of course. If starting from scratch, we highly recommend poaching as a cooking technique to keep the chicken moist. You can use boneless, skinless thighs, breasts or a combination.
Pineapple & FODMAPs
So many folks new to the diet mistakenly believe that they have to give up many of their favorite fresh fruits and vegetables. Nothing could be further from the truth! Refreshingly, pineapple is low FODMAP in very generous portions.
Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g).
Pecans & FODMAPs
Similarly, to fruits and veggies, there is often confusion surrounding nuts and their FODMAP content. The pecans in this Low FODMAP Pineapple Chicken Salad are optional, but they do add crunch and color and flavor.
Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 10 pecan halves or 20g. The small print tells us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves.
You might notice that on the FODMAP Friendly app the image is for pecans in the shell. We asked FODMAP Friendly for clarification and they told us that the ¼ cup (30 g) low FODMAP serving size is for nuts OUT of the shell. It is approximately 15 pecan halves.
If you want to be prepared to make recipes quickly and easily – be prepared! Check out our article on 12 Essential Pantry Items, 10 Essential Low FODMAP Baking Items and 8 Essential Fridge & Freezer Items.
Low FODMAP Pineapple Chicken Salad
This Low FODMAP Pineapple Chicken Salad, with or without optional pecans, is a simple and refreshing change from a more conventional chicken salad. Pineapple is low FODMAP in very generous portions, and the combo? Delectable. We love it in a sandwich, on a bed of greens or simply eaten with some LOFO crackers alongside.
Low FODMAP Serving Size Info: Makes about 3 cups (570 g); 8 servings
Ingredients:
- 2 cups (280 g) lightly packed diced or shredded, cooked chicken
- 1 cup (140 g) chopped fresh pineapple
- ⅓ to 1/2 cup (75 g to 113 g) mayonnaise
- ½ cup (32 g) chopped scallions, green parts only
- 1 large stalk celery, 80 g total, diced
- 1 teaspoon freshly squeezed lemon juice
- Kosher salt
- Freshly ground black pepper
- 2 teaspoons minced fresh tarragon, or ½ teaspoon dried; optional
- ¼ cup (25 g) lightly toasted pecan halves, chopped; optional
Preparation:
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In a large bowl, combine the chicken, pineapple, ⅓ cup (75 g) mayonnaise, scallions, celery and lemon juice folding the ingredients together until well mixed. Use additional mayo if needed. Taste and season with salt and pepper, then fold in the tarragon and/or pecans if using.
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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 red onion to the chicken salad instead of the scallion greens.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
- Pecans: Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 10 pecan halves or 20g. The small print tells us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves. You might notice that on the FODMAP Friendly app the image is for pecans in the shell. We have asked FODMAP Friendly for clarification and they told us that the ¼ cup (30 g) low FODMAP serving size is for nuts OUT of the shell.
- Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
- 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.
For more chicken recipes, check out our article, 10 Gut Friendly Chicken Recipes You Can Have On Your Table Tonight!
