Low FODMAP Chicken Salad - 3 Ways (Paleo & Whole30 Options)

Ingredients

• 120 ml (½ cup)avocado oil mayonnaise or your preferred mayonnaise (classic)
• 10 ml (2 teaspoons)Dijon mustard (classic)
• 5 ml (1 teaspoon)lemon juice (classic)
• ¾ teaspoon, or to tastesalt (classic)
• ¼ teaspoonground black pepper (classic)
• 300 g (2 cups)cooked and cooled chicken, shredded or cut into 1.25 cm (½-inch) cubes (classic)
• 1 medium stalk, about 75 g (½ cup)celery, diced (classic)
• 75 g (½ cup)red grapes, quartered (classic; see note)
• 50 g (½ cup)scallions, dark green parts only, chopped (classic)
• 30 g (¼ cup)pecans, finely chopped (classic)
• To taste, optionalfresh parsley, finely chopped, for garnish (classic)
• 120 ml (½ cup)avocado oil mayonnaise or your preferred mayonnaise (Southwest)
• 15 ml (1 tablespoon)garlic-infused olive oil (Southwest)
• 1 tablespoonfresh coriander, finely chopped (Southwest)
• ¾ teaspoon, or to tastesalt (Southwest)
• ½ teaspoon, or to tasteground chipotle chilli pepper (Southwest)
• ¼ teaspoon, or to tasteground black pepper (Southwest)
• 300 g (2 cups)cooked and cooled chicken, shredded or cut into 1.25 cm (½-inch) cubes (Southwest)
• 75 g (½ cup)fresh or frozen sweetcorn, thawed if frozen; omit for Paleo or Whole30 (Southwest)
• 75 g (½ cup)red pepper, chopped (Southwest)
• 50 g (½ cup)scallions, dark green parts only, chopped (Southwest)
• To taste, optionalfresh coriander leaves, for garnish (Southwest)
• 120 ml (½ cup)avocado oil mayonnaise or your preferred mayonnaise (Mediterranean)
• 2 tablespoonscapers, finely chopped (Mediterranean)
• 15 ml (1 tablespoon)garlic-infused olive oil (Mediterranean)
• 1 teaspoonfresh dill, chopped (Mediterranean)
• 10 ml (2 teaspoons)Dijon mustard (Mediterranean)
• 5 ml (1 teaspoon)lemon juice (Mediterranean)
• ¾ teaspoon, or to tastesalt (Mediterranean)
• ¼ teaspoonground black pepper (Mediterranean)
• 300 g (2 cups)cooked and cooled chicken, shredded or cut into 1.25 cm (½-inch) cubes (Mediterranean)
• 75 g (½ cup)cucumber, chopped (Mediterranean)
• 75 g (½ cup)red pepper, chopped (Mediterranean)
• 50 g (½ cup)scallions, dark green parts only, chopped (Mediterranean)
• To taste, optionalfresh dill leaves, for garnish (Mediterranean)

Instructions

1. 1

   Mix the dressing

   In a large bowl, whisk together the dressing ingredients for the version you are making until they are thoroughly combined.

2. 2

   Add the chicken

   Add that version’s chicken and produce to the bowl, then stir until everything is evenly coated in dressing. Finish with fresh herbs, if using.

3. 3

   Choose a base

   Serve on greens, in a lettuce wrap, on cucumber slices or red pepper halves if tolerated, or with a low FODMAP tortilla, crackers, rice cakes or low FODMAP bread. Tortillas, crackers, rice cakes and bread are not Paleo or Whole30; check the Monash University Low FODMAP Diet App for bread options and FODMAP information.

What is chicken salad?

Chicken salad is a chilled mixture of cooked chicken and a creamy dressing, often served as a sandwich filling or a light meal. This American-style recipe offers three takes on the idea rather than combining all the listed add-ins into one bowl.

The classic version pairs celery, grapes and pecans with a mustard dressing. Southwest flavours come from chipotle, coriander, sweetcorn and pepper, while the Mediterranean mix uses capers, dill, cucumber and lemon.

Nutrition and macros by portion

The nutrition label shows one serving as written: 243 calories, 17g protein, 8g carbs, 16g fat.

Chicken supplies most of the protein, while mayonnaise and the garlic-infused oil contribute much of the fat. The chicken and any bread, crackers or other serving base provide most of the carbohydrates, with the amount depending on what you choose. Pair a serving with extra greens or vegetables for a more balanced plate.

Keep the three versions separate

Classic: whisk its mayonnaise, mustard, lemon, salt and pepper, then add the chicken, celery, grapes, scallions and pecans.

Southwest: combine its mayonnaise, garlic-infused oil, coriander and seasonings before stirring in the chicken, sweetcorn, pepper and scallions.

Mediterranean: mix the mayonnaise, capers, garlic-infused oil, dill, mustard, lemon and seasonings, then fold in the chicken, cucumber, pepper and scallions.

Use well-chilled chicken

The chicken should be cooked and cooled before mixing, as specified in the recipe. Shredded chicken blends readily with the dressing, while 1.25 cm cubes give the salad a chunkier bite.

If using leftovers, remove any skin or bones before shredding or chopping so the texture stays even.

Get the texture right

A thorough whisk helps the dressing ingredients come together before the chicken and vegetables go in. Stir gently once they are added so the pieces stay distinct and evenly coated.

For a more textured classic salad, keep the pecans finely chopped rather than turning them into a powder. Chop the other vegetables and add-ins to a similar size for easier serving.

Mind the FODMAP note

The recipe notes that the listed ½ cup of red grapes is no longer considered a low FODMAP amount. Check current serving guidance in the Monash University Low FODMAP Diet App if you are following the diet.

Use only the dark green parts of the scallions, as listed. For the Southwest version, omit the sweetcorn for the stated Paleo or Whole30 option.

Serve it your way

Greens or lettuce leaves make a fresh base, while cucumber slices offer a crisp bite. Red pepper halves are another option if you tolerate them.

For a more substantial serving, use a low FODMAP tortilla, crackers, rice cakes or low FODMAP bread. The recipe notes that these are not Paleo or Whole30 options.

Recipe notes & tips

• Choose one set of ingredients at a time so the three flavour combinations stay distinct.
• Cool freshly cooked chicken before mixing it with the mayonnaise dressing.
• Cut the chicken and vegetables into evenly sized pieces for easy serving.
• Taste the dressing before adding the chicken and adjust salt or pepper to your preference.
• Add the optional herbs just before serving for a fresh finish.

Variations

• Classic: keep the grapes, celery and pecans together for a sweet, crunchy version.
• Southwest: omit the sweetcorn for the listed Paleo or Whole30 option.
• Mediterranean: use the capers and dill for a briny, herb-led variation.
• Chunkier chicken: cut the cooled chicken into 1.25 cm cubes instead of shredding it.
• Herb garnish: finish with the fresh parsley, coriander or dill specified for each version.

Common mistakes to avoid

• Mixing all the add-ins together: choose one variation’s ingredients for each batch.
• Using warm chicken: cool it first so it mixes well with the dressing.
• Overmixing: stir just until coated to keep the chicken and vegetables intact.
• Adding the full grape amount without checking: the recipe flags ½ cup as no longer a low FODMAP amount.
• Using the white scallion parts: use only the dark green parts as listed.

How to store

Keep the chicken salad covered in the refrigerator and use within 3 days. Stir before serving; if it seems firm after chilling, mix it gently to redistribute the dressing.

Frequently asked questions