Low-FODMAP Curry Chicken Salad Recipe

This creamy, crunchy low-fodmap curry chicken salad is made with tender chicken breast, sweet grapes, and a homemade spice blend, ready in just 15 minutes. The golden turmeric dressing coats every bite without overpowering the fresh fruit and savory onions. I love keeping a batch in the fridge for quick, gut-friendly weekday lunches.

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What Makes This Version Different

Finding a safe curry powder was my biggest hurdle when I first started the low-FODMAP diet. Most commercial blends rely heavily on garlic and onion powder to build flavor, which can trigger symptoms almost immediately. I learned that mixing my own simple blend of coriander, cumin, and turmeric gives you that warm, nostalgic taste without the digestive distress.

Another common pitfall in classic chicken salad is the celery overload. While celery provides essential crunch, it contains mannitol, so portion size matters. I use a strictly measured amount of celery mixed with toasted pecans to ensure you get that satisfying texture while staying well within safe limits.

Low-FODMAP Curry Chicken Salad Ingredients

• 2 cups cooked chicken breast: Diced or shredded (rotisserie is fine if no garlic/onion seasoning used).
• 1/2 cup mayonnaise: Check the label to ensure no high fructose corn syrup or garlic flavorings.
• 1/2 cup red grapes: Halved or quartered for sweetness.
• 1/4 cup pecans: Toasted and roughly chopped.
• 1/2 stalk celery: Finely diced (about 20g) to stay within low-FODMAP limits.
• 2 tbsp green onion tops: Green parts only, sliced thin.
• 1 tbsp lemon juice: Freshly squeezed brightens the dressing.
• 1 tsp maple syrup: Adds a hint of sweetness to balance the spices.
• Salt and black pepper: To taste.

For the Curry Spice Blend (or use 1 tbsp safe curry powder):

• 1 tsp ground coriander
• 1 tsp ground cumin
• 1/2 tsp ground turmeric
• 1/4 tsp ground ginger

How To Make Low-FODMAP Curry Chicken Salad

1. Prepare the chicken: Chop your cooked chicken breast into uniform bite-sized cubes or shred it using two forks.
2. Make the dressing: In a large mixing bowl, whisk together the mayonnaise, lemon juice, maple syrup, coriander, cumin, turmeric, and ginger until smooth and golden.
3. Combine mix-ins: Add the diced chicken, grapes, pecans, celery, and green onion tops to the bowl with the dressing.
4. Toss and season: Gently fold everything together until the chicken is evenly coated in the sauce, then taste and season with salt and pepper as needed.

Recipe Tips

• Toast the nuts: Heating your pecans in a dry skillet for 2-3 minutes releases their natural oils. This makes them crunchier and adds a deeper flavor that contrasts beautifully with the creamy dressing.
• Check your mayo: Many “light” mayonnaises replace fat with gums or sweeteners that can be high-FODMAP. Stick to real, full-fat mayonnaise like Hellmann’s or Best Foods for the safest option.
• Let it rest: If you have time, let the salad sit in the refrigerator for 20 minutes before serving. This allows the dried spices to hydrate and meld with the creamy base.

What To Serve With Low-FODMAP Curry Chicken Salad

This salad is perfect scooped into crisp lettuce cups (butter lettuce or romaine work best) for a light, refreshing lunch. For something heartier, serve it on toasted sourdough spelt bread or alongside plain rice crackers.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. I do not recommend freezing this dish, as the mayonnaise will separate and the grapes will become mushy upon thawing.

FAQs

• Can I use store-bought curry powder?
  Only if you check the ingredients carefully. Most brands contain garlic or onion powder, which are high-FODMAP. If you find a brand that lists only spices (like turmeric, coriander, cumin), it is safe to use.
• Is celery safe for low FODMAP?
  Celery is safe in small servings. Monash University lists a low-FODMAP serving as approx. 10-20g (about 1/4 to 1/2 a stalk). This recipe uses a small amount distributed across multiple servings to keep it safe.
• What can I use instead of grapes?
  If you don’t like grapes, diced firm banana (unripe) or a small amount of diced pineapple can work, but grapes offer the most classic texture and safest FODMAP profile.

Nutrition

• Calories: 340
• Total Fat: 24g
• Saturated Fat: 3g
• Cholesterol: 65mg
• Sodium: 380mg
• Total Carbohydrate: 9g
• Protein: 22g

Try More Recipes:

• Low FODMAP Sesame Chicken Recipe
• Low FODMAP Veggie Burgers Recipe
• Low FODMAP Tuna Casserole Recipe