This creamy Low FODMAP Chicken Salad is made with tender shredded chicken, crisp celery, fresh scallion greens, and a tangy dressing of mayonnaise and Dijon mustard. The result is a rich and savory lunch option that is full of bright flavors but gentle on your digestion. This recipe creates a versatile dish perfect for meal prep lunches, a light picnic, or a quick dinner for two.

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Low FODMAP Chicken Salad Ingredients

2 cups cooked chicken
1/3 cup mayonnaise
1 tablespoon garlic-infused oil
1/2 cup celery, finely chopped.
2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1/4 cup scallion greens
1 tablespoon fresh parsley
Salt and black pepper

How To Make Low FODMAP Chicken Salad

Prepare the dressing: In a medium mixing bowl, combine the mayonnaise, garlic-infused oil, Dijon mustard, and fresh lemon juice. Whisk until smooth.
Add the solid ingredients: Place the cooked chicken, chopped celery, sliced scallion greens, and parsley into the bowl with the dressing.
Mix the salad: Stir the mixture gently until the chicken and vegetables are evenly coated in the creamy dressing.
Season the dish: Taste the salad and add salt and black pepper according to your preference.
Chill and serve: Place the salad in the refrigerator for at least 20 minutes. This allows the flavors to meld together before serving.

Recipe Tips

Chill for Flavor: While you can eat this immediately, letting it sit in the fridge allows the garlic oil and herbs to infuse into the chicken, creating a much deeper flavor profile.
Watch the Celery: Celery contains mannitol, which can trigger symptoms in large amounts. This recipe uses a safe amount distributed across multiple servings, but be mindful not to add extra if you are very sensitive.
Leftover Chicken Hack: This is the perfect way to use up leftover roast chicken or turkey. If your leftover meat is dry, the creamy dressing will bring it back to life.
Garlic Oil Safety: Always buy commercially produced garlic-infused oil rather than making it at home for long-term storage, to avoid botulism risks. The commercial process also ensures the FODMAPs (which are water-soluble) are removed properly.

What To Serve Low FODMAP Chicken Salad

This salad is incredibly versatile. For a classic lunch, serve it between two slices of toasted low-FODMAP gluten-free bread or authentic sourdough. For a lighter option, scoop the salad into large lettuce cups (Bibb or Romaine work best). It also pairs perfectly with plain rice crackers or low-FODMAP potato chips for a satisfying crunch.

How To Store Low FODMAP Chicken Salad Leftovers

Refrigerate: Store the chicken salad in an airtight container in the refrigerator for up to 3 to 4 days. Stir well before serving as some separation may occur.
Freeze: Do not freeze this recipe. Mayonnaise-based salads tend to separate and become watery when thawed, resulting in an unpleasant texture.

Low FODMAP Chicken Salad Nutrition Facts

Calories: 265 kcal
Total Fat: 18g
Saturated Fat: 3g
Cholesterol: 65mg
Sodium: 320mg
Total Carbohydrate: 2g
Dietary Fiber: 0.5g
Sugars: 0.5g
Protein: 22g

Frequently Asked Questions

Can I use store-bought rotisserie chicken? Yes, but be careful. Many store-bought chickens are seasoned with garlic and onion powder. Look for “plain” or “salt and pepper only” varieties, or remove the skin where most seasonings sit.
Is celery actually low FODMAP? Celery is low FODMAP in small servings (about 10g or 1/4 stalk). This recipe uses 1/2 cup distributed across the whole dish, keeping the serving size within safe limits for most people.
What can I use instead of mayonnaise? If you prefer a lighter dressing or don’t like mayo, you can use lactose-free plain yogurt or a mix of olive oil and extra lemon juice, though the texture will be less creamy.

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