Low FODMAP Hawaiian Chicken Salad

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Low FODMAP Hawaiian Chicken Salad is a fun way to use up leftover cooked chicken. Enjoy this colorful chicken salad as a low FODMAP lunch or light and summery supper. It’s delicious served on toasted low-FODMAP bread or in large lettuce leaves.

LOW FODMAP HAWAIIAN CHICKEN SALAD

This protein-packed Hawaiian-inspired chicken salad features low FODMAP amounts of sweet pineapple, crunchy almonds, and a hint of FODMAP-friendly onion flavor from fresh green onion tops (the green parts only). It also has a creamy mayonnaise-based dressing that helps tie all the flavors together. 

Did you know green onion tops are low FODMAP? Check out my Low FODMAP Garlic and Onion Substitutes post to learn more.

INGREDIENTS NEEDED FOR HAWAIIAN CHICKEN SALAD

To make this Low FODMAP Hawaiian Chicken Salad, you’ll want to gather the following ingredients: 

  • Leftover cooked chicken (white or dark meat)
  • Fresh pineapple
  • Red bell pepper
  • Green onion tops (green parts only)
  • Sliced almonds
  • Mayonnaise
  • Rice wine vinegar
  • Garlic-infused olive oil
  • Dijon mustard (optional)
  • Salt and pepper
  • Low FODMAP bread (see below) and/or lettuce leaves, for serving

HOW TO MAKE THIS LOW FODMAP CHICKEN SALAD

The first step is gathering and preparing all of the ingredients. This recipe does require a bit more dicing and slicing than I usually prefer, but I find all of the different flavors and textures of the ingredients are worth it. So, I pop on my favorite cooking music (usually old school jazz and swing music) and get to chopping my cooked leftover chicken, pineapple, red bell pepper, and green onion tops. It’s also motivating to know that there won’t be any cooking, just mixing, after the ingredients are prepped.

As mentioned before, this recipe calls for leftover cooked chicken. If you don’t have any leftover chicken, I would suggest starting by cooking 2-3 boneless, skinless chicken breasts or thighs to use in this recipe. I like to pop the chicken on a greased broiler pan and broil until done. Then, I’ll let the chicken cool slightly before dicing and proceeding with this recipe. The result is a little warmer chicken salad, but it’s still delish. 

After all of the ingredients are gathered and prepped, place the diced chicken, diced pineapple, diced red pepper, sliced green onions, and sliced almonds in a large bowl and stir to mix. 

Then, in a smaller bowl, whisk together the mayonnaise, rice wine vinegar, garlic-infused olive oil, and (optional) Dijon mustard. Season to taste with salt and pepper.

Pour the dressing over the chicken mixture and stir until everything is coated and well mixed. Serve this chicken salad on toasted low FODMAP bread or lettuce leaves. 

You can also pop the prepared chicken salad in the fridge to chill for 1-2 hours before serving if you prefer your chicken salad nice and cold.

I recommend eating this salad on the same day it is prepared. However, you can refrigerate leftovers in an airtight container for use within 1-2 days. I do not recommend freezing this salad.

LOW FODMAP BREAD AND ALTERNATIVES

Bread can be a tricky food to navigate on the low FODMAP diet. Many bread products contain higher FODMAP ingredients, namely wheat, but also potentially honey, inulin, agave syrup, etc. There are also countless bread products available, making it difficult to evaluate the FODMAP status of every single one.

Some common bread options, including wheat-based ones, have been tested by Monash University and are listed below with their current (as of August 2019) low FODMAP serving sizes:

  • White wheat bread (USA): 1 slice or 35 grams
  • White wheat sourdough (USA): 2 slices or 109 grams
  • Whole wheat sourdough (USA): 2 slices or 97 grams
  • Gluten-free white bread (USA): 2 slices or 62 grams
  • Gluten-free multigrain bread (USA): 1 slice or 32 grams

Please note that ingredients and weight can vary between bread products. FODMAP status can also vary from country to country. So, it is best to reference the Monash University FODMAP phone app (~$10 USD) for more specific information and connect with your FODMAP-trained dietitian to identify a suitable low FODMAP bread option.

Low FODMAP Bread Alternatives

Bread can be included on the low FODMAP diet. However, due to a variety of reasons (cost, availability, non-FODMAP intolerances, etc.), you may be interested in using something other than bread.

I occasionally like to use plain rice cakes as an “affordable” low FODMAP bread alternative. I often pick up a package of lightly salted rice cakes from my local Aldi for less than $2 and use them as bases for open face low FODMAP “sandwiches,” like this chicken salad. A low-FODMAP serving is generally two rice cakes.

Another low FODMAP alternative for serving sandwich-type fillings is sturdy lettuce leaves. My go-to options are romaine or butter lettuce leaves.

Print

Low FODMAP Hawaiian Chicken Salad


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 20 minutes
  • Cook Time: 0 minutes
  • Total Time: 20 minutes
  • Yield: 4

Description

Low FODMAP Hawaiian Chicken Salad is a fun way to use up leftover cooked chicken. Enjoy this colorful chicken salad as a low FODMAP lunch or light and summery supper. It’s delicious served on toasted low-FODMAP bread or in large lettuce leaves.


Ingredients

  • 1 ½ cups diced leftover cooked chicken
  • 1 cup diced fresh pineapple
  • ⅓ cup diced red bell pepper
  • ⅓ cup sliced green onion tops (green parts only)
  • ¼ cup (30 grams) sliced almonds
  • ½ cup mayonnaise
  • 1 tablespoon rice wine vinegar
  • 2 teaspoons garlic-infused olive oil
  • 1 teaspoon Dijon mustard (optional)
  • Salt and pepper, to taste 

Serving Suggestions

  • Low FODMAP bread or lettuce leaves

Instructions

  1. To a large bowl, add the diced chicken, diced pineapple, diced red pepper, sliced almonds, and sliced green onions. Stir to mix.
  2. In a small bowl, whisk together the mayonnaise, rice wine vinegar, garlic-infused olive oil, and (optional) Dijon mustard. Season to taste with salt and pepper.
  3. Pour the dressing on to the chicken mixture and stir until everything is mixed and the chicken is well-coated.
  4. Serve immediately on toasted low FODMAP bread or lettuce leaves. Or chill in the refrigerator for 1-2 hours before serving. 

Storage: I recommend eating this salad the same day as preparation. However, you can refrigerate leftovers in an airtight container for use within 1-2 days. Freezing is not recommended. 


Notes

Low FODMAP Bread: White wheat bread, sourdough (white and whole wheat), and gluten-free (white and multigrain) bread have varying low FODMAP serving sizes. Refer to your Monash Unversity FODMAP phone app for specific serving size information for your favorite type of bread. 

  • Category: Main Dish
  • Cuisine: American

Keywords: leftover chicken, sandwich,

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Low FODMAP Hawaiian Chicken Salad