Low FODMAP Hawaiian Chicken Salad

Low-FODMAP-Hawaiian-Chicken-Salad- Food & Nutrition Magazine - Stone Soup
Photo by Emily Schwartz

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 . It also has a creamy mayonnaise-based dressing that helps tie all the flavors together.

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:

  • 3 cups diced leftover cooked chicken
  • 2 cup diced fresh pineapple
  • ⅔ cup diced red bell pepper
  • ⅔ cup sliced green onion tops (green parts only)
  • ½ cup (60 grams) sliced almonds
  • 1 cup mayonnaise
  • 2 tablespoon rice wine vinegar
  • 4 teaspoons garlic-infused olive oil
  • 2 teaspoon Dijon mustard (optional)
  • Salt and pepper, to taste

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.

Tips:

  • 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.
  • 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 and Alternatives

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, are listed below with their current 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.

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.  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.

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Emily Schwartz
Emily Schwartz, MS, RDN, LD, CD, RYT-200 is a dietitian, recipe developer, food photographer, and yoga teacher based in La Crosse, Wisconsin. She is the creator of FunWithoutFODMAPs.com, a website dedicated to sharing easy low FODMAP recipes, food photography, and helpful nutrition tips for the management of IBS.