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.
Shopping list
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 ingredients that are either frequently asked about or 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.
Grapes 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.
Instructions
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.
Similar recipes
PrintRecipe
Low FODMAP Chicken and Grape Salad
- Total Time: 1 hour 15 minutes
- Yield: 8 1x
- Diet: Low Lactose
Description
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.
Ingredients
Chicken Salad:
- 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
Dressing:
- ½ cup low FODMAP mayonnaise (I use Hellmann’s)
- 2 tablespoons Dijon mustard
- 1 tablespoon apple cider vinegar
- 2 tablespoons snipped fresh chives
Serving Suggestions:
- Toasted low FODMAP bread (I like Schär Deli Style Sourdough Bread – a certified low FODMAP option) or large lettuce leaves
Instructions
- 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.
Notes
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
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Andrea S says
This was very tasty 😋 and exceeded our expectations. Thanks for the delicious recipes! This website is a fantastic find for low fodmap newbies!!
Alene says
I am only on day 5 of the first level of the fodmap diet. This was wonderful. I adore any kind of chicken salad though. I also am gluten free and lactose free, and have to be rice free too, so it’s getting harder and harder to eat well and enjoyably. I found your recipe just by googling low fodmap chicken salad, and I’m thrilled! I will do anything to stop these horrible attacks, which I assume are IBS. Thank you for this delicious recipe, and I’m so happy I found you!
Laura says
Hi, I recently did the low-Fodmap diet for about 6 weeks and noticed it did help with my symptoms. However, one thing I figured out while doing the diet is that grapes seem to be a trigger for me. I don’t understand why they are considered low-fodmap since I have read that they are high in fructose. I love this chicken salad recipe, so what would you recommend as a substitute for the grapes? Thanks!
Em Schwartz, MS, RDN says
Hi Laura, Glad to hear you have seen some improvements with reducing FODMAPs. You’re correct; grapes do contain fructose. Although it is common to say the low FODMAP diet reduces high fructose foods, we are really reducing the intake of foods containing fructose in excess of glucose. Foods with a ratio closer to 1:1 of fructose to glucose, like grapes, tend to be well tolerated by *most* people with IBS. However, the low FODMAP diet is often just a starting point, and some people find they have other intolerances. Depending on your unique intolerances, pineapple or clementines/fresh mandarins might be low FODMAP/lower fructose substitutions to consider. Best, -Em
Becky says
This is great! I didn’t know I could eat celery in small amounts so I didn’t have any but I’ll get some for the future. I added a little dill because why not. And used pecans instead of walnuts which is a little richer flavor. All good (ok on the app!). I have missed practically nothing while on low fodmap, the Monash app is essential for food shopping. I never introduced anything back in because knock on wood this protocol has been pretty miraculous and I don’t want to rock the boat. Thank you for all the great ideas for eating well on fodmap!
Amy says
Hi Em!
Thank you for all your delish recipes! I’ve made several and have loved them all! But what I’m most grateful for is your reminder that this is a low-FODMAP diet, not a no-FODMAP diet. That note came right when I needed it the most. The hardest part is that it’s summer and there are so many events that make sticking to the diet difficult. Your note reminded me that this is just temporary, I’m doing the best I can, and overall, I’m feeling great. Looking forward to making your Thai Pra Ram tonight! Thank you again for this amazing resource for low-FODMAPers! 🙂
Emily says
Thanks for sharing, Amy! This “diet” can certainly feel challenging at times. Try to focus on all of the foods you can have and remember this is meant to be a temporary experiment. You got this! ?
Alyssa says
This is delicious! Simple, light, a great use for leftover chicken (I made a chicken in the instant pot earlier this week, which was also awesome). Had your salad exactly as your recipe states and served it with lettuce and carrots! So very tasty! Thank you for all of your wonderful recipes! I can’t wait to try your French toast and BBQ Pulled Pork! Both are on the menu for this weekend and my boyfriend is sure excited about both of those well. Ha. Thank you again! 🙂
Emily says
Thank you, Alyssa!! I’m so glad you have been enjoying these recipes! 🙂
Amanda says
What brand of mayo is Low FODMAP
Emily says
Hi Amanda, Primal Kitchen Mayo Made with Avocado Oil and Hellman’s Real Mayonnaise are two options.
Emily says
Thank you Emily! When I am home I have no problem staying on the low FODMAP diet but work becomes a struggle for me. I have IBS and hypoglycemia so it feels like I eat constantly! This is not only a delicious recipe but easy to grab from the fridge and have a few bites to keep me going without taking a long time to prep.
Emily says
Thank YOU, Emily! I’m so glad you like it and find it helpful to keep on hand for a quick bite. ❤️
Nat says
This was very nice! I wanted something with sweet and savory, and ***love*** grapes in chicken salad. The only difference here I made, was substitute the walnuts for pumpkin seeds, and added some dried parsley. 🙂
Emily says
Yum! Love those modifications! Thanks for sharing, Nat!