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.
Ingredients Needed for Low FODMAP Chicken Salad
To make this Low FODMAP Chicken and Grape Salad you will need:
- Boneless, skinless chicken breasts (or chicken thighs)
- Seedless red grapes (or green grapes)
- Walnut pieces
- Dijon mustard
- Apple cider vinegar
- Low FODMAP bread and/or lettuce leaves
But I thought celery was high FODMAP …
It might be surprising to see celery in this salad. Celery is usually considered a high FODMAP food on many FODMAP food lists. However, Monash University has tested celery and found small amounts (10 grams or about 1/4 stalk) to be low in FODMAPs.
This illustrates the importance of using the Monash University FODMAP phone app. Printable FODMAP food lists can be helpful at-glance resources. However, they often become out-dated and lead to foods being unnecessarily being avoided.
The Monash app costs about $10 – funding IBS & FODMAP research – and has accurate, and up-to-date information about foods and FODMAP serving sizes. This is not sponsored. I genuinely believe in it, use the app almost daily, and encourage my clients to do so as well.
Friendly FODMAP Diet Reminder
Of a similar vein, I wanted to share a friendly reminder that the low FODMAP diet is designed to be a temporary reduction of FODMAPs. It is not a zero FODMAP diet. In fact, FODMAPs, in tolerated amounts, can be beneficial for the bacteria living in our digestive tract.
Always listen to your body. You know you best. However, I encourage trying to include as many different (tolerated) foods as possible on the low FODMAP diet. The app can be an invaluable resource in helping you increase food variety while following the low FODMAP diet to manage your IBS symptoms.
Low FODMAP Bread Options
Bread can sometimes be a tricky food to navigate on the low FODMAP diet, partially because ingredients can vary greatly depending on the type of bread and what part of the world it is made in.
Monash University has tested and identified the following as some general low FODMAP bread options:
- White wheat bread: 1 slice
- Wheat or spelt sourdough bread: 2 slices
- Gluten-free bread: 1-2 slices
This information may change as more products are tested. So, I recommend referencing the Monash FODMAP app for the most current information on certified low FODMAP products and specific FODMAP serving sizes for additional types of bread.
If your favorite bread hasn’t been tested, check in with your FODMAP-trained dietitian or consider a test-to-tolerance when your symptoms are well-controlled.
How To Make Low FODMAP Chicken and Grape Salad
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 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.Print
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
- 2 cups seedless red grapes, halved
- ½ cup (60 grams) walnut pieces
- 1 (40 grams) medium celery stalk, diced
- ½ cup low FODMAP mayonnaise
- 2 tablespoons Dijon mustard
- 1 tablespoon apple cider vinegar
- 2 tablespoons minced fresh chives, plus extra for optional garnish
- Toasted low FODMAP bread 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 immediately garnished with extra (optional) minced chives 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.
Walnuts: A low FODMAP serving is 10 halves or 30 grams.
Celery: A low FODMAP serving is 10 grams or about ¼ medium stalk.
- Category: Main Dish
- Method: No Cook
- Cuisine: American, Low FODMAP
Keywords: chicken salad, sandwich, lunch