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

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!

Course: Dinner & Lunch
Cuisine: American
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Makes: 4 Servings
Calories: 359 kcal
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.

  2. Serve immediately.

Notes:

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.

Nutrition Facts
Low FODMAP Chicken Papaya Salad
Amount Per Serving
Calories 359 Calories from Fat 198
% Daily Value*
Fat 22g34%
Carbohydrates 12g4%
Fiber 2g8%
Sugar 5g6%
Protein 24g48%
* Percent Daily Values are based on a 2000 calorie diet.