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Home » Sandwiches

Low FODMAP Hawaiian Chicken Salad

Published: Aug 3, 2019 · Updated: Nov 10, 2020 by Em Schwartz, MS, RDN

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Low FODMAP Hawaiian Chicken Salad is a fun way to use up leftover cooked chicken. Enjoy this colorful chicken salad as a low FODMAP lunch or light and summery supper. It’s delicious served on toasted low-FODMAP bread or in large lettuce leaves.

A stack of three sandwiches made with chicken, pineapple, and red bell pepper.

This protein-packed Hawaiian-inspired chicken salad features low FODMAP amounts of sweet pineapple, crunchy almonds, and a hint of FODMAP-friendly onion flavor from fresh green onion tops (the green parts only). It also has a creamy mayonnaise-based dressing that helps tie all the flavors together. 

A stack of Hawaiian chicken salad sandwiches containing a chicken salad made with chicken, pineapple, and red bell pepper tossed in a mayonnaise-based dressing. The salad is layered with lettuce leaves on low FODMAP sourdough bread.

Shopping list

To make this Low FODMAP Hawaiian Chicken Salad, you’ll want to gather the following ingredients: 

  • Leftover cooked chicken (white or dark meat)
  • Fresh pineapple
  • Red bell pepper
  • Green onion tops (green parts only)
  • Sliced almonds
  • Mayonnaise
  • Rice wine vinegar
  • Garlic-infused olive oil
  • Dijon mustard (optional)
  • Salt and pepper
  • Low FODMAP bread (see below) and/or lettuce leaves, for serving
A stack of three sandwiches made with chicken, pineapple, and red bell pepper.

Low FODMAP notes

Plain chicken is a low FODMAP food. Pre-seasoned or marinated chicken often contain high FODMAP ingredients like onion or garlic. Double-check ingredients before purchasing.

Some grocery stores sell rotisserie chickens that use only low FODMAP ingredients. Just BARE Chicken is one that I have found in my area.

Pineapple: A low FODMAP serving is 1 cup or 140 grams of pineapple. Larger servings contain higher amounts of fructan.

Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.

Almonds are low FODMAP in servings of 10 nuts or 12 grams. Larger servings contain higher amounts of GOS.

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.

Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

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.

Instructions

Gather and prepare the ingredients. This recipe does require a bit more dicing and slicing than I usually prefer, but I find all of the different flavors and textures of the ingredients are worth it. So, I pop on my favorite cooking music (usually old school jazz and swing music) and get to chopping my cooked leftover chicken, pineapple, red bell pepper, and green onion tops. It's also motivating to know that there won't be any cooking, just mixing, after the ingredients are prepped.

Cook chicken, if needed. This recipe calls for leftover cooked chicken. If you don’t have any leftover chicken, I would suggest starting by cooking 2-3 boneless, skinless chicken breasts or thighs. I like to pop the chicken on a greased broiler pan and broil until done. Then, I’ll let the chicken cool slightly before dicing and proceeding with this recipe. The result is a little warmer chicken salad, but it’s still delish. 

A glass mixing bowl containing the main ingredients for Hawaiian chicken salad - cooked chicken, pineapple, green onion tops, red bell pepper, sliced almonds, and fresh ginger.

Mix the salad ingredients. After all of the ingredients are gathered and prepped, place the diced chicken, diced pineapple, diced red pepper, sliced green onions, and sliced almonds in a large bowl and stir to mix. 

The dressing for the chicken salad is mixed together in a small glass mixing bowl.

Make the dressing. Then, in a smaller bowl, whisk together the mayonnaise, rice wine vinegar, garlic-infused olive oil, and (optional) Dijon mustard. Season to taste with salt and pepper.

The salad dressing and chicken salad ingredients are mixed together in a large glass mixing bowl.

Combine and stir. Pour the dressing over the chicken mixture and stir until everything is coated and well mixed. Serve this chicken salad on toasted low FODMAP bread or lettuce leaves. 

You can also pop the prepared chicken salad in the fridge to chill for 1-2 hours before serving if you prefer your chicken salad nice and cold.

Store. I recommend eating this salad on the same day it is prepared. However, you can refrigerate leftovers in an airtight container for use within 1-2 days. I do not recommend freezing this salad.

Low FODMAP Bread Products

Bread can be a tricky food to navigate on the low FODMAP diet. Many bread products contain higher FODMAP ingredients, namely wheat, but also potentially honey, inulin, agave syrup, etc. There are also countless bread products available, making it difficult to evaluate the FODMAP status of every single one.

Some common bread options, including wheat-based ones, have been tested by Monash University and are listed below with their current (as of August 2019) low FODMAP serving sizes:

  • White wheat bread (USA): 1 slice or 35 grams
  • White wheat sourdough (USA): 2 slices or 109 grams
  • Whole wheat sourdough (USA): 2 slices or 97 grams
  • Gluten-free white bread (USA): 2 slices or 62 grams
  • Gluten-free multigrain bread (USA): 1 slice or 32 grams

Please note that ingredients and weight can vary between bread products. FODMAP status can also vary from country to country. So, it is best to reference the Monash University FODMAP phone app (~$10 USD) for more specific information and connect with your FODMAP-trained dietitian to identify a suitable low FODMAP bread option.

Looking down at three Hawaiinan chicken salad sandwiches sitting on a white marble counter.

Low FODMAP Bread Alternatives

Bread can be included on the low FODMAP diet. However, due to a variety of reasons (cost, availability, non-FODMAP intolerances, etc.), you may be interested in using something other than bread.

I occasionally like to use plain rice cakes as an "affordable" low FODMAP bread alternative. I often pick up a package of lightly salted rice cakes from my local Aldi for less than $2 and use them as bases for open face low FODMAP “sandwiches,” like this chicken salad. A low-FODMAP serving is generally two rice cakes.

Another low FODMAP alternative for serving sandwich-type fillings is sturdy lettuce leaves. My go-to options are romaine or butter lettuce leaves.

Similar recipes

  • Low FODMAP Chicken and Grape Salad
  • Low FODMAP Tuna Salad
  • Low FODMAP Cilantro Lime Quinoa with Chicken
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Recipe

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Low FODMAP Hawaiian Chicken Salad


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5 from 1 review

  • Author: Em Schwartz, MS, RDN
  • Total Time: 20 minutes
  • Yield: 4 1x
  • Diet: Low Lactose
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Description

Low FODMAP Hawaiian Chicken Salad is a fun way to use up leftover cooked chicken. Enjoy this colorful chicken salad as a low FODMAP lunch or light and summery supper. It’s delicious served on toasted low-FODMAP bread or in large lettuce leaves.


Ingredients

Scale
  • 1 ½ cups diced leftover cooked chicken
  • 1 cup diced fresh pineapple
  • ⅓ cup diced red bell pepper
  • ⅓ cup sliced green onion tops (green parts only)
  • ¼ cup (30 grams) sliced almonds
  • ½ cup mayonnaise, such as Hellmann's Real Mayonnaise
  • 1 tablespoon rice wine vinegar
  • 2 teaspoons garlic-infused olive oil
  • 1 teaspoon Dijon mustard (optional)
  • Salt and pepper 

Serving Suggestions: Low FODMAP bread or lettuce leaves


Instructions

  1. To a large bowl, add the diced chicken, diced pineapple, diced red pepper, sliced almonds, and sliced green onions. Stir to mix.
  2. In a small bowl, whisk together the mayonnaise, rice wine vinegar, garlic-infused olive oil, and (optional) Dijon mustard. Season to taste with salt and pepper.
  3. Pour the dressing on to the chicken mixture and stir until everything is mixed and the chicken is well-coated.
  4. Serve immediately on toasted low FODMAP bread or lettuce leaves. Or chill in the refrigerator for 1-2 hours before serving. 

Storage: I recommend eating this salad the same day as preparation. However, you can refrigerate leftovers in an airtight container for use within 1-2 days. Freezing is not recommended. 

Notes

Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients. 

Low FODMAP Bread: White wheat bread, sourdough (white and whole wheat), and gluten-free (white and multigrain) bread have varying low FODMAP serving sizes. Check out my article on low FODMAP bread or view the Monash FODMAP app for more options.

  • Prep Time: 20 minutes
  • Cook Time: 0 minutes
  • Category: Main Dish
  • Cuisine: American

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A stack of three sandwiches made with chicken, pineapple, and red bell pepper. In the white space above, black text reads "Low FODMAP Hawaiian Chicken Salad."
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Comments

  1. Linda Chew says

    March 31, 2021 at 12:44 am

    Wow! I've lived with disabling IBS all my adult life (and I'm VERY old now, haha) and I've never heard of FODMAP.

    I'm thrilled to have happened upon your site, Em. I'll be trying your recipes for sure.

    I'm the only person I know whose life didn't change much with the pandemic - staying home most of the time is normal life with bad IBS. It sounds like this could really help get me out of the house more.

    Reply
    • Em Schwartz, MS, RDN says

      March 31, 2021 at 11:34 am

      Welcome, Linda! Hope you find some relief with the low FODMAP diet. Wishing you the best on your health journey! -Em

      Reply
  2. Jamea says

    September 10, 2019 at 12:38 pm

    Hello! I am new to the lowFodMap diet. Third week and everywhere I've read states that mayo is not low fodmap. Am I missing something or do you use homemade mayo? Would BBQ sauce work instead of mayo? I have that on hand that is low FodMap. This recipe looks so delicious I want to try it!
    Thanks!

    Reply
    • Emily says

      September 11, 2019 at 9:39 am

      Hi Jamea! Store-bought mayo has been laboratory-tested by Monash University (the founders of the diet) and is considered low FODMAP. Products can vary, and occasionally, mayo recipes will contain garlic or onion. So, it's recommended to check product ingredients before purchasing. Hellman's tends to be a popular mayo choice among FODMAPers (in the US).

      When starting out, I encourage everyone to download and use the Monash FODMAP app. This is not sponsored. The app is just the most up-to-date and reliable FODMAP resource available. It costs about $10 which is used in part to test more foods.

      Wishing you the best on your FODMAP journey!

      Reply

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Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

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