This low FODMAP chicken salad makes a weekly appearance in my lunch routine, not because it’s low FODMAP but just because I enjoy it SO much! It’s also a featured lunch recipe in my 7-Day Low FODMAP Meal Plan & eCookbook. 😀
I love this recipe because it’s unconventional in that it features dates and scallions, a delicious combo of savory and sweet.
There are multiple variations of this chicken salad recipe. So please make sure to check out the variations and ingredient swaps/modifications in case any of those resonate with you or your loved one!
Affiliate disclosure: This post contains affiliate links* for my favorite brands/product picks. As an Amazon Associate, I may earn a commission on qualifying purchases at no extra cost to you!
Table of Contents
Ingredients
Cooked chicken breast
Chicken is a naturally low FODMAP protein-rich food. In this recipe I typically use plain pre-cooked rotisserie chicken breast but you can also use leftover baked/grilled chicken breast.
Medjool date
Medjool dates are nature’s candy! They add an element of sweetness and texture in this chicken salad to complement the savory and tangy flavors of everything else.
(According to Monash University, up to 1 Medjool date is considered a low FODMAP serving.)
Recommended reading: 7 Potential Health Benefits of Dates
Low FODMAP mayonnaise
There are many variations of low FODMAP mayo out there, but my top two fave product picks for mayo are unsweetened avocado-based mayonnaises like Chosen Foods* or Primal Kitchen*.
Scallions
The green parts of scallions are low FODMAP and make a great alternative to onions in a chicken salad recipe. They also pair perfectly with the Medjool date!
Dijon or whole grain mustard
Aside from providing us with antioxidants and health benefits, a teaspoon of mustard (ideally Dijon or whole grain style) goes a long way to add an element of tanginess.
Raw honey (optional)
While honey is often listed as off-limits on a low FODMAP diet, technically up to 1 teaspoon of honey is low FODMAP according to Monash University.
Especially if you’re using a no-added-sugar mayo (like the ones I recommended), raw honey adds a nice element of sweetness to complement the dates, if you can tolerate honey in small amounts!
(Raw honey is also prebiotic and offers potential gut health benefits if you can tolerate it in small to moderate quantities.)
The recipe (single-serving)
Ingredients
- 1 cup shredded cooked plain chicken breast
- 1 Medjool date (pitted and chopped)
- 1 tablespoon low FODMAP mayonnaise of choice
- 1 teaspoon scallions, sliced (green parts only)
- 1 teaspoon Dijon or whole grain mustard
- 1 teaspoon raw honey (optional)
Directions (step-by-step)
- Shred and chop the cooked chicken breast.
- In a bowl, combine the chicken with all remaining ingredients.
- Mix well.
- Eat immediately or store in the fridge in an airtight container for up to 3 days.
Suggested serving ideas
- As a sandwich with 1 or 2 slices of low FODMAP bread of your choice
- With low FODMAP crackers of choice and 1/2 cup fresh-sliced cucumbers
- Over a bed of low FODMAP spinach (or greens of choice)
Low FODMAP Chicken Salad with Dates and Scallions
Ingredients
Equipment
Method
- Directions (step-by-step)
- Shred and chop the cooked chicken breast.
- In a bowl, combine the chicken with all remaining ingredients.
- Mix well.
- Eat immediately or store in the fridge in an airtight container for up to 3 days.
Nutrition
Notes
Suggested serving ideas
- As a sandwich with 1 or 2 slices of low FODMAP bread of your choice
- With low FODMAP crackers of choice and 1/2 cup fresh-sliced cucumbers
- Over a bed of low FODMAP spinach (or greens of choice)
Variations
Vegan/vegetarian
- Swap the chicken for 1/4 cup chickpeas (low FODMAP serving) or a larger quantity of chickpeas as tolerated
- Vegan: use vegan mayo of choice
CSID-friendly, low sucrose chicken salad
If you have a sucrose intolerance, you can use this same recipe except swap the Medjool date for up to 6 sliced red grapes (or remove the fruit altogether).
Serve over leafy greens (or with fresh cucumbers) instead of with bread or crackers if you also have a starch intolerance.
Celery instated of scallions
You can use 1 teaspoon to 1 tablespoon of diced celery in place of the scallions if desired for extra crunch. (This serving of celery is considered low sucrose and low FODMAP!)
Add walnuts or pecans
A tablespoon of low FODMAP nuts (such as walnuts or pecans) will add even more crunch to this chicken salad recipe. Walnuts are traditionally paired with dates and scallions (alongside brie cheese!).
GAPS/Paleo low FODMAP chicken salad
For a grain-free, GAPS/Paleo-friendly variation, serve with fresh veggies or over a bed of greens (instead of with bread), or serve with Paleo-friendly low FODMAP crackers such as these Simple Mills original seed flour crackers*.
Lower sulfur chicken salad
For a lower-sulfur version of this recipe…
- Use dark meat chicken instead of white meat
- Swap the mayo for 3 TBSP avocado
- Omit the mustard
- Swap the scallions for celery
- Swap the date for 6 fresh sliced red grapes
Frequently asked questions (FAQ’s)
Are dates low FODMAP?
According to Monash University, up to 5 “regular” dates or up to 1 Medjool date would be considered low in FODMAPs, specifically in sorbitol and fructans.
Is mustard low FODMAP?
Yup; both Dijon and whole grain variations of mustard are low FODMAP in servings up to 1 tablespoon.
When is honey low FODMAP?
Up to 1 teaspoon of honey is low FODMAP (low in fructose) according to the Monash FODMAP App.
Related articles
- 15 Simple & Delicious Dietitian-Approved Low FODMAP Lunch Ideas
- 19 Simple and Healthy Low FODMAP Dinner Ideas and Recipes
- 50+ Tasty Low FODMAP Snacks for IBS
More resources & next steps
- Download a free printable High & Low FODMAP Food List (PDF)
- Check out and order the 7-Day Holistic Low FODMAP Meal Plan & eCookbook
If you feel better on a low FODMAP diet but need more inspiration and ideas, you may be a great fit for the holistic 7-day low FODMAP meal plan and eCookbook which provides food lists, product picks, a week of different meal/snack/dessert options, and 20+ tasty, simple low FODMAP recipes.
