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A colorful plate of kale, red cabbage, clementines, carrots, chicken and herbs.

Low FODMAP Chinese Chicken Salad


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x

Description

Low FODMAP Chinese Chicken Salad is YUMMY main dish salad filled with colorful veggies, fresh mandarin oranges, grilled chicken, and a ginger sesame dressing. It’s also gluten free, dairy free, and meal prep-friendly.


Scale

Ingredients

Sesame Ginger Marinade, Chicken, & Dressing

  • ⅓ cup red wine vinegar
  • 3 Tbsp. reduced sodium tamari (or soy sauce)
  • 2 Tbsp. avocado oil
  • 2 tsp. pure maple syrup
  • 1 Tbsp. finely grated fresh ginger root
  • 2 tsp. toasted sesame oil
  • 1.25 lb. boneless, skinless chicken thighs

Salad

  • 2 cups shredded lacinato kale or romaine lettuce (if using kale, remove stems before shredding)
  • 2 cups shredded red cabbage
  • ½ cup grated carrots (or carrot matchsticks)
  • 3 fresh mandarin oranges (like Halos), peeled and segmented
  • ¼ cup chopped green onion tops (green parts only)

Optional Garnishes

  • Chopped fresh cilantro
  • Sesame seeds or sliced almonds

Instructions

  1. In a small bowl, whisk together red wine vinegar, tamari sauce, avocado oil, and maple syrup. Reserve a ¼ cup of the dressing. It will be used for the chicken marinade in step two. To the remaining larger portion of the dressing, add the finely grated ginger and toasted sesame oil. Stir to mix and set aside.
  2. Place the chicken in a medium bowl with the ¼ cup of reserved dressing (without the ginger and sesame oil). Toss to coat the chicken. Allow the chicken to briefly marinate while you heat the grill or broiler in the next step.
  3. Heat a tabletop grill or broiler on high. Once the grill is hot, cook the chicken, flipping once, until done. This usually takes me about 12 minutes using my small tabletop grill. Remove the chicken from the heat and place it on a clean cutting board. Let the chicken rest for a few minutes before slicing into bite-sized pieces.
  4. While the chicken is cooking, I like to assemble the salad. Place the kale, red cabbage, carrots, mandarin orange segments, and green onion tops (green parts only) in a large bowl and stir to mix. Add the cooked chicken and dressing. Toss to mix. 
  5. Serve salad topped with optional cilantro and sesame seeds.

MEAL PREP: Cool the cooked chicken for an additional 5-10 minutes after slicing. This can help prevent the lettuce or kale from wilting. Then, add it to the undressed salad. Store the salad dressing and the salad mixture separately. Undressed salad should keep 3-4 days in the fridge. 

TIMESAVERS: Try bagged pre-cut romaine, shredded red cabbage, and carrot matchsticks.


Notes

Lacinato Kale or Romaine Lettuce: Both work great in this salad and have minimal amounts of FODMAPs. Kale tends to hold up better in the fridge but has a more pronounced kale flavor. Try romaine if you’re not a kale fan or if you’re looking for a more “traditional” Chinese chicken salad. 

Red Cabbage: Per Monash University, a low FODMAP serving of red cabbage is ¾ cup or 75 grams.

Green Onions: Green onion tops (the green parts only) are low in FODMAPs. The green onion bulb or white part is high in FODMAPs. 

Sesame Seeds: Per Monash University, a low FODMAP serving of sesame seeds is up to 1 Tbsp. or 11 grams.

Almonds: Per Monash University, a low FODMAP serving of almonds is up to 10 nuts or 12 grams. 

  • Category: Main Dish
  • Method: Grilled
  • Cuisine: American

Keywords: FODMAP friendly, chicken salad, dairy free, gluten free, oranges