Low FODMAP Chinese Chicken Salad Recipe

This crunchy, fresh low fodmap chinese chicken salad is made with tender shredded chicken, crisp cabbage, and a savory sesame dressing, ready in just 20 minutes. Drizzling the tangy ginger-infused vinaigrette over the cool greens creates a perfect balance of textures and flavors. I make this whenever I crave restaurant-style lunch without the garlic-induced stomach ache.

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Better Than Takeaway

Restaurant salads are notorious for hiding high-FODMAP ingredients like garlic powder, onion powder, and honey in their dressings. I realized I could recreate that signature savory-sweet profile at home using garlic-infused olive oil and maple syrup instead.

The result is a lunch that tastes indulgent and authentic but keeps your digestion happy. It is incredibly satisfying to finally enjoy a takeout favorite without worrying about the uncomfortable after-effects.

Low FODMAP Chinese Chicken Salad Ingredients

For the Salad Base:

• 4 cups romaine lettuce, chopped (adds volume without FODMAPs)
• 1 cup Napa cabbage, thinly shredded
• 1/2 cup red cabbage, shredded
• 2 cups cooked chicken breast, shredded or diced
• 1 medium carrot, peeled and julienned
• 1/2 cup cucumber, sliced into half-moons
• 1/3 cup green onion tops (green parts only), sliced
• 1/4 cup sliced almonds or peanuts, toasted
• 1 tbsp sesame seeds, toasted

For the Sesame Ginger Dressing:

• 3 tbsp garlic-infused olive oil
• 2 tbsp rice vinegar (unseasoned)
• 2 tbsp Tamari (gluten-free soy sauce)
• 1 tsp toasted sesame oil
• 1 tsp fresh ginger, grated
• 1 tbsp maple syrup

How To Make Low FODMAP Chinese Chicken Salad

1. Prep the Chicken: If using leftover chicken, shred it into bite-sized pieces. If cooking fresh, poach or pan-fry chicken breasts simply with salt and pepper until fully cooked, then let cool slightly before shredding.
2. Assemble the Greens: In a large mixing bowl, combine the chopped romaine lettuce, shredded Napa cabbage, red cabbage, julienned carrots, cucumber slices, and green onion tops.
3. Make the Dressing: In a small jar or bowl, whisk together the garlic-infused olive oil, rice vinegar, Tamari, sesame oil, grated ginger, and maple syrup until the mixture is emulsified and creamy.
4. Toss Everything: Pour the dressing over the salad mixture and add the shredded chicken. Toss well with tongs to ensure every leaf and piece of chicken is coated evenly.
5. Add Crunch: Divide the salad onto plates and top immediately with toasted almonds and sesame seeds to maintain their crisp texture.

Recipe Tips

• Watch the Oil: Make sure your garlic-infused oil is free of actual garlic pieces or sediment, as the solid parts contain the FODMAPs.
• Toast the Nuts: Briefly toasting your almonds or sesame seeds in a dry pan for 2 minutes amplifies their flavor significantly and adds a better crunch.
• Use Romaine: Using a romaine base with cabbage accents keeps the overall FODMAP load low while still providing that essential slaw-like texture.
• Prep Ahead: You can chop all the vegetables and mix the dressing up to 2 days in advance, but store them separately to prevent sogginess.

What To Serve With Chinese Chicken Salad

This salad is a complete meal on its own, but it pairs beautifully with plain rice crackers for extra scoopability. For a heartier dinner, serve it alongside a cup of miso soup (check that the paste is free of onion and bonito additives).

How To Store

Store any undressed salad components in an airtight container in the refrigerator for up to 3 days. Keep the dressing in a separate jar and shake well before using. Once dressed, the salad is best eaten immediately as the cabbage will release water and become soft.

FAQs

• Can I use regular soy sauce?
  If you are sensitive to gluten or wheat, stick to Tamari. Regular soy sauce contains wheat, which can be a trigger for some people on a low FODMAP diet.
• Is sesame oil low FODMAP?
  Yes, sesame oil is a fat and does not contain carbohydrates, making it safe and virtually FODMAP-free. It adds a powerful nutty flavor, so a little goes a long way.
• Can I add mandarin oranges?
  Yes, canned mandarin oranges in juice (drained) are generally well tolerated in small amounts (about 90g per serving). Feel free to add a few segments for sweetness.
• What chicken is best to use?
  Rotisserie chicken is convenient, but check the ingredients for garlic or onion powder. Poaching your own breasts is the safest and healthiest option.
• Can I swap the sweetener?
  Maple syrup is low FODMAP, but you can also use regular white sugar or brown sugar. Avoid honey or agave syrup as they are high in fructose.

Nutrition

• Calories: 380
• Total Fat: 22g
• Saturated Fat: 3g
• Cholesterol: 75mg
• Sodium: 850mg
• Total Carbohydrate: 14g
• Protein: 32g

Try More Recipes:

• Low Fodmap Buffalo Chicken Meatballs Recipe
• Low FODMAP Chicken and Rice Casserole Recipe
• Low FODMAP Chicken Pesto Pasta Recipe