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

Low FODMAP Asian Chicken Salad

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

Course: Dinner, lunch
Cuisine: American, Asian
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Makes: 8 Servings
Calories: 314 kcal
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.
Nutrition Facts
Low FODMAP Asian Chicken Salad
Amount Per Serving
Calories 314 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 1g5%
Cholesterol 43mg14%
Sodium 1026mg43%
Potassium 130mg4%
Carbohydrates 15g5%
Fiber 3g12%
Sugar 8g9%
Protein 24g48%
Vitamin A 25IU1%
Calcium 7mg1%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.