Serve this simple Low FODMAP Chicken and Grape Salad on a bed of greens or low FODMAP toast for a protein-packed lunch or easy supper.
This sweet and savory Low FODMAP Chicken and Grape Salad features grapes, a quick homemade dressing, and FODMAP-friendly servings of crunchy celery and walnuts.
Served over a bed of greens or on top of low FODMAP toast, this Low FODMAP Chicken and Grape Salad is a delicious light lunch or supper.
To make this Low FODMAP Chicken and Grape Salad you will need:
- Boneless, skinless chicken breasts (or chicken thighs) – 1 pound
- Seedless red grapes (or green grapes) – 16 grapes (or about 75 grams)
- Walnut pieces – ½ cup
- Celery – 1 medium stalk (40 grams)
- Low FODMAP mayonnaise – ½ cup (I use Hellmann’s)
- Dijon mustard – 2 tablespoons
- Apple cider vinegar – 1 tablespoon
- Chives – 2 tablespoons
- Low FODMAP bread and/or lettuce leaves, for serving
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Apple Cider Vinegar: A low FODMAP serving is 2 tablespoons or 42 grams.
Celery has a small low FODMAP serving of 10 grams. This amount is equal to about a fourth of a medium celery stalk. One serving of this recipe contains a low FODMAP amount of celery; however, it can also be omitted if you prefer.
Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.
Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams.
are a FODMAP-free food. 12/2021 Update: Monash University retested grapes and found them to contain FODMAPs. A low FODMAP serving of red or green/white grapes is now considered to be 6 grapes or 28 grams. Larger servings contain moderate to high amounts of excess fructose.
Low FODMAP bread options can vary greatly depending on where you live. My personal favorite is Schär Deli Style Seeded Bread (a Monash low-FODMAP certified option in the US). For more options, check out my low FODMAP bread post.
Mayonnaise is low FODMAP in servings of 2 tablespoons or 40 grams. Double-check ingredients and choose products without high FODMAP ingredients like onion or garlic.
Walnuts: A low FODMAP serving is 10 halves or 30 grams. This is about a ¼ cup.
Mise en place: Gather and prep your ingredients. If you forgot (like I often do), cook the chicken using your preferred method. I usually use our George Foreman Tabletop Grill to grill my chicken. Alternatively, I’ll broil it by placing the chicken on a greased broiler pan and cooking until done. After the chicken is done, I’ll let it cool until it is cool enough to handle it. Then, dice it up and use or stick in the fridge until I’m ready to use it.
Make the chicken salad. Toss together chicken, grapes, walnuts, and celery in a large bowl.
Whip up the dressing. Whisk together mayonnaise, Dijon mustard, apple cider vinegar, and 2 tablespoons minced chives.
Toss and serve. Add the dressing to the chicken mixture and toss until everything is well-coated. Garnish with extra optional minced chives and serve immediately on low FODMAP toast or lettuce leaves. You can also chill the chicken salad in the refrigerator for 1-2 hours before serving to allow the flavors to blend together a bit.
Storage: Refrigerate in an airtight container for up to three days. I do not recommend freezing.
Serve this with
Serve this chicken salad on your favorite low FODMAP bread or toast for yummy FODMAP-friendly sandwich.
Or, try this Low FODMAP Chicken and Grape Salad on a bed of lettuce or in sturdy lettuce leaves for lettuce wraps. Two of my favorite greens for lettuce wraps are romaine lettuce or butter lettuce.
Sweet and savory Low FODMAP Chicken and Grape Salad features grapes, a quick homemade dressing, and FODMAP-friendly servings of crunchy celery and walnuts. Serve this simple chicken salad on a bed of greens or low FODMAP toast for a protein-packed lunch or easy supper.
- 1 pound boneless, skinless chicken breasts, cooked, cooled, and diced into bite-size pieces
- 16 (or 75 grams) seedless red grapes, quartered
- ½ cup (60 grams) walnut pieces
- 1 (40 grams) medium celery stalk, diced
- ½ cup low FODMAP mayonnaise (I use Hellmann’s)
- 2 tablespoons Dijon mustard
- 1 tablespoon apple cider vinegar
- 2 tablespoons snipped fresh chives
- Toasted low FODMAP bread (I like Schär Deli Style Sourdough Bread – a certified low FODMAP option) or large lettuce leaves
- Place diced chicken, grapes, walnuts, and celery in a large bowl. Toss to mix and set aside.
- In a small bowl, whisk together mayonnaise, Dijon mustard, apple cider vinegar, and minced chives.
- Pour the dressing over the chicken and grape mixture and stir to mix.
- Serve on toasted low FODMAP bread or lettuce leaves. Or, chill the chicken salad in the refrigerator for 1 to 2 hours before serving.
Storage: Refrigerate in an airtight container for up to 2-3 days. Freezing is not recommended.
Low FODMAP Serving: One serving of this recipe contains low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the “FODMAP Notes” section (above the recipe).
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Main Dish
- Method: No Cook
- Cuisine: American, Low FODMAP
Keywords: chicken salad, sandwich, lunch