Chicken Salad

This low-FODMAP chicken salad swaps onion and garlic for fresh chives and scallion green tops, so you keep the creamy, savory-sweet flavor without the FODMAP load.

Prep 15 min

Cook 15 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 1 lb (450g) boneless skinless chicken breast or thigh (or about 3 cups cooked, diced or shredded)
• 1/2 cup (110g) plain mayonnaise (check the label and choose one with no added garlic or onion)
• 1 tablespoon fresh lemon juice
• 2 teaspoons Dijon mustard
• 3 tablespoons finely chopped fresh chives
• 3 tablespoons scallion (spring onion) GREEN tops only, thinly sliced
• 3/4 cup red or green grapes, halved (about 20 grapes)
• 1/3 cup (35g) walnut halves, roughly chopped (cap at about 10 halves per serving)
• Optional: 1/2 medium celery stalk, finely diced (about 10g; keep it small or leave it out)
• Salt and black pepper to taste

Instructions

Cook the chicken (skip if using cooked chicken)

1. Place the chicken in a saucepan and cover with cold water. Add a pinch of salt and bring to a gentle simmer over medium heat.
2. Simmer for 12 to 15 minutes, until the thickest part reaches an internal temperature of 165F (74C).
3. Transfer to a plate, rest for 5 minutes, then dice or shred. Let it cool before mixing so the dressing does not thin out.

Make the dressing

1. In a large bowl, whisk together the mayonnaise, lemon juice, and Dijon mustard until smooth.
2. Season with salt and pepper, then taste and adjust.

Combine and chill

1. Add the chicken, chives, scallion greens, grapes, walnuts, and celery (if using) to the bowl. Fold until everything is coated.
2. Cover and chill for at least 20 minutes to let the flavors settle. Stir once more and serve.

Tips & Substitutions

• Use leftover or rotisserie chicken. Any plain cooked chicken works. If you buy rotisserie, confirm it was not seasoned with garlic or onion, which are common in the rub and the brine.
• Swap the nuts. Chopped pecans work in place of walnuts. Keep the portion to about 10 halves per serving so it stays low FODMAP.
• Lighten the dressing. Replace half the mayo with plain lactose-free yogurt for a tangier, lower-fat version. Add the lemon last so it does not curdle the yogurt.
• Get allium flavor without the bulb. Chives and scallion green tops carry the oniony note. The onion bulb, garlic bulb, and the white base of the scallion are where the fructans sit, so leave those out.
• Keep celery minimal. Monash lists celery as low FODMAP at about 1/2 medium stalk. Dice it small, or omit it, especially if celery bothers you.
• Serve it low-FODMAP. Pile it on a bed of lettuce, into lettuce cups, over rice cakes, or between slices of gluten-free bread.

Why This Works

• Chives and scallion greens, not bulbs. The green tops are low in fructans, while onion and garlic bulbs and the white scallion base are high. Using the greens gives you the flavor without the trigger.
• Grapes bring sweetness that tests low. Grapes are low FODMAP at typical servings, so they add a sweet-tart pop without the excess fructose found in many fruits.
• Plain mayo skips hidden alliums. Mayonnaise is egg, oil, and acid at its core. The FODMAP risk in bottled dressings usually comes from added garlic or onion, so a plain mayo keeps it clean.
• Portioned nuts stay in the clear. Walnuts and pecans are low FODMAP at around 10 halves per serving. Keeping to that cap gives you crunch without stacking up FODMAPs.

Storage

Keep the chicken salad in an airtight container in the fridge for up to 3 days. Freezing is not recommended, since the mayo can split and the grapes turn mushy once thawed. Serve it cold, and if it dries out after a day, stir in a little extra mayo or a squeeze of lemon. Do not leave it at room temperature for more than 2 hours. Check the Monash app for current tested serving sizes if you are unsure about a portion.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.