Low-FODMAP Curry Chicken Salad; Gluten-free

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Curry Chicken Salad is one of the surprising food combinations that I have enjoyed since childhood.  My father used to order this in a sandwich when we went for lunches at nice restaurants, and I always got a taste.  Sometimes it would be dotted with grapes or raisins, sometimes cashews or peanuts.  Sometimes, just lots of celery.

It was always YUMMY.Recreating a low-FODMAP Chicken Curry Salad was super fun.  So many different ways to add texture to this lovely mix.  I decided that my favorite combination is water chestnuts, celery, grapes and almonds.  But dress yours up to your preference.  Just check to ensure you use a low-FODMAP serving size for items such as raisins.

I like to eat my low-FODMAP Curry Chicken Salad over low-FODMAP bread, low-FODMAP crackers, in a salad, or as a lettuce wrap.  It goes great topped with some grated Parmesan, fresh pepper, and/or smoked paprika too.

For other lunch inspiration, see my low-FODMAP Best Lunch Recipes.

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Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution 

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients (*using available FODMAP data at time of posting)

Serves: 4-6

Prep time: 10 min

Total time: 10 min

Ingredients

  • 3 cups (about 14 ounces) shredded or cubed, fully cooked chicken breasts or thighs
    • Use leftover cooked chicken, or bake chicken breasts seasoned with salt, pepper, and a rub of oil in the oven at 350F for about 15-20 minutes (depending on their thickness) until internal temperature is 165F. Allow to cool, then chop or shred
    • This is about 3 large chicken breasts or thighs
  • 1/4 cup plus 2 tablespoons mayonnaise with low-FODMAP ingredients
    • I like Hellman’s brand
  • 1/4 cup plus 2 tablespoons lactose-free sour cream
  • 1 tablespoon yellow curry powder, plus to taste
    • Select a brand without added onion or garlic
  • 1 teaspoon apple cider vinegar
    • 2 tablespoons is low-FODMAP
  • 1/2 teaspoon ground pepper
  • 1/2 teaspoon sea salt
  • 1/8 teaspoon paprika
  • 1 tablespoon maple syrup
    • 2 tablespoons is one low-FODMAP serving
  • 40g (about 1 stalk) chopped celery
    • One low-FODMAP serve is 10g, higher amounts will contain too much mannitol
  • 3 scallions, green tips only
    • Avoid the bulbs, these are higher in FODMAPs, green tips do not contain FODMAPs
  • 3/4 cup (100g) seedless red or green grapes, cut in half
    • 28g is one low-FODMAP serving due to fructose
  • 1/2 cup (75g) water chestnuts, chopped
    • 1/2 cup is one low-FODMAP serve; a high FODMAP serving is about 3 cups
  • 1/4 cup (25g) toasted almond slivers, salted peanuts, or toasted hazelnuts
    • 12g is one low-FODMAP serving due to GOS

Directions

  • In a small bowl or cup, stir together mayo, lactose-free sour cream, apple cider vinegar, curry powder, pepper, salt and paprika
  • Add maple syrup, taste and adjust seasonings as desired
  • In a large bowl, combine chicken, scallions, celery and water chestnuts
  • Cover with the dressing, then stir in grapes and toasted nuts
  • Serve on low-FODMAP bread as a sandwich, in lettuce cups or over a bed of greens
  • May be stored in refrigerator for 3-4 days

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Comments Rating 5 (2 reviews)

6 Responses

  1. This is very tasty! I subbed plain Greek yogurt for the sour cream ( I do okay with a little lactose). Highly recommend this recipe if you like curry!

    1. Hi Suz,
      Thanks so much!! We appreciate you taking the time to review. Please stay in touch 🙂

    1. THANK YOU!! Such high praise. We so appreciate your comments and review. This made our day SHINE 🙂

  2. Absolutely Delicious

    Easy and delicious! I used chopped salted peanuts and lactose/gluten-free sour cream. The celery, water chestnuts and peanuts add the perfect crunch, the peanut flavor compliments the curry very well, and the grapes (I used red seedless) wonderfully balance out the flavor with a bit of sweetness. Ghis recipe makes quite a large batch, so I will have leftovers for most of the week. I look forward to making this many times in the future.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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