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overhead horizontal image of Low FODMAP Chicken Salad with Grapes and Almonds on a bed of lettuce on a green plate; fork and linen napkin alongside

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.

Course: lunch, Snack
Cuisine: American
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 8 Servings
Calories: 252 kcal
Author: Dédé Wilson

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:

  1. 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.

  2. 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 1/2 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 Facts
Low FODMAP Chicken Salad with Grapes & Almonds
Amount Per Serving
Calories 252 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 2g10%
Cholesterol 6mg2%
Sodium 115mg5%
Carbohydrates 6g2%
Fiber 1g4%
Sugar 5g6%
Protein 20g40%
Vitamin A 10IU0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.