The high protein chicken salad for sensitive stomachs
High protein, no garlic or onion, ready in ten minutes. Low FODMAP and delicious.
This low FODMAP chicken salad uses shredded chicken, lactose-free greek yogurt, mayo, dijon mustard, garlic-infused oil, fresh dill, cucumber, and parsley. It contains no garlic bulb or onion, takes ten minutes to prepare with no cooking required, and serves four. Finished with a drizzle of Sensitive Sriracha, a Monash University Certified Low FODMAP hot sauce made without garlic or onion.
Ingredients
- 1 to 1.5 lbs shredded chicken (rotisserie ok, check label for no garlic or onion)
- 3/4 to 1 cup lactose-free greek yogurt
- 1/4 cup mayo
- 2 tsp dijon mustard
- 1 to 2 tbsp lemon juice
- 1 to 2 tsp garlic-infused oil
- 1/4 cup finely diced cucumber
- 2 to 3 tbsp chopped parsley
- 2 tbsp fresh dill
- Salt and cracked black pepper to taste
- Viva La Gut Sensitive Sriracha, for drizzling
Instructions
FODMAP Notes
- Rotisserie chicken. Check the label, some are seasoned with garlic or onion powder.
- Dijon mustard. The serving size here is low FODMAP, but check the label for added garlic.
- Garlic-infused oil. Gives the flavor without the fructans, since the solids are strained out. If you're cleaning up your condiment shelf more broadly, our guide to low FODMAP sauces covers what's actually safe.
- Green onion tops only. The white parts are high FODMAP.
Grab a bottle of Sensitive Sriracha to make this one.
Monash University Certified Low FODMAP and made without garlic bulb or onion. Real heat your stomach can handle.
Shop the SauceIf you've been avoiding hot sauce since starting low FODMAP, Is Sriracha Low FODMAP? breaks down exactly what to look for on the label.
Viva La Gut makes Monash-certified low FODMAP sauces for people who refuse to settle for bland. Every product is designed for sensitive stomachs and formulated to actually taste good. Because you shouldn't have to choose.
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Low FODMAP Korean Ground Beef Bowl →Another high-protein, low FODMAP weeknight recipe. Ready in under 30 minutes.
Frequently Asked Questions
Is this chicken salad recipe low FODMAP?
Yes. Every ingredient is low FODMAP at the stated serving size. The key swaps are garlic-infused oil instead of garlic powder (fructans don't transfer into oil), lactose-free greek yogurt instead of regular, and green onion tops only. Check your rotisserie chicken label and dijon mustard label for added garlic or onion powder before using.
Can I use rotisserie chicken?
Yes, with one caveat: check the ingredient label first. Many rotisserie chickens are seasoned with garlic powder or onion powder, both of which are high FODMAP. Plain rotisserie chicken with simple seasonings like oil, salt and pepper work perfectly and saves significant prep time.
Why use garlic-infused oil instead of garlic?
Fructans, the FODMAP found in garlic, are not oil-soluble. When garlic is infused in oil and the solids are removed, the fructans stay behind in the solids and do not transfer into the oil. Garlic-infused oil delivers garlic flavor without the gut-triggering fructans, making it safe on a low FODMAP diet.
Is dijon mustard low FODMAP?
At the serving size used here (2 teaspoons), yes. Dijon mustard is low FODMAP in small amounts. Check the label for added garlic or onion, which could make the 2 teaspoon serving size higher FODMAP.
Can I use regular greek yogurt instead of lactose-free?
Standard greek yogurt contains lactose, which is a FODMAP. Most people on a low FODMAP diet need to use lactose-free greek yogurt to keep this recipe safe. Lactose-free greek yogurt is widely available and has the same protein content and texture as regular.
How long does this chicken salad keep?
Stored in an airtight container in the refrigerator, this chicken salad keeps for up to 3 days. The cucumber releases some moisture over time, so give it a stir before serving. Do not freeze.
What is Monash University Certified Low FODMAP?
Monash University developed the low FODMAP diet and runs an independent certification program for food products. A Monash University Certified Low FODMAP label means the product has been lab-tested and confirmed to contain low FODMAP levels at the tested serving size. It is the most credible certification in the low FODMAP space. Sensitive Sriracha by Viva La Gut carries this certification.
