Low-FODMAP ‘Everything Good’ Summertime Salad (Grilled Chicken, Cheese, Orzo, Bacon and Avocado); Gluten-free

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This salad is a summertime masterpiece. It has EVERYTHING you love.

Grilled chicken, corn, cheese, tomatoes, cucumber, bacon, and avocado…

Not to mention orzo pasta.

Topped with candied walnuts.

In a maple dijon vinaigrette dressing.

SERIOUSLY. It is a flavor filled work of art.

I love this salad so much, I could eat it everyday 🙂

My low-FODMAP ‘Everything Good’ Salad is amazing for lunch, supper or literally ANYTIME.  I use my low-FODMAP Maple Dijon Vinaigrette to provide moisture and flavor to this chicken marinade, but you can also try my low-FODMAP Copycat Trader Joe’s Almond Butter Turmeric Dressing or my low-FODMAP Ranch for a totally different flavor.

I also couldn’t resist topping this salad with low-FODMAP “Toffee” Walnuts…SO GOOD. Nuts are my favorite.

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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

Serves: 6

Prep time: 20 min

Cook time: 20 mins

Total time: 40 mins

Equipment: Outdoor or indoor grill, pot for making pasta


  • Low-FODMAP Maple Dijon Vinaigrette dressing, prepared; divided
  • 14 ounces boneless, skinless, chicken tenders
  • 8 ounces dry orzo pasta, low-FODMAP and GF
    • I like Dellalo brand (this is the only one I am familiar for orzo)
    • This should be about 3.5 cups once cooked
    • One cup is one low-FODMAP serving for gluten-free pasta, higher amounts could contain oligofructans depending on your pasta selection
  • 3/4 cup (75 g) finely grated sharp cheddar cheese
  • 1/4 cup (30g) feta cheese, crumbled
  • 12 ounces shredded red leaf or iceberg lettuce
  • 1-2 medium ripe tomatoes (130g), diced
    • 65g is one low-FODMAP serving due to fructose
  • 5 slices (5 ounces) well-cooked bacon or turkey bacon, crumbled
  • 3/4 cup (75g) of canned corn, rinsed and drained
    • 75g is one low-FODMAP serving due to fructans
  • 2/3 cup (120g) avocado, chopped or sliced
    • 30g is one low-FODMAP serving due to sorbitol
  • 1 medium cucumber, chopped
    • No FODMAPs are detected in cucumber
  • 1/4 cup (40g)  low-FODMAP “toffee” walnuts (recipe modified for walnuts instead of pecans) or toasted peanuts, pecans, pumpkin seeds or pine nuts
    • 30g is one low-FODMAP serving for walnuts


  • Mix the low-FODMAP Maple Dijon Vinaigrette if not done already (if possible, make this a day ahead to help the flavors combine)
  • In a resealable bag or bowl, toss the chicken pieces with 1/3 of the dressing (about 1/4 cup)
  • Marinate 10-15 minutes or up to overnight in the fridge
  • Preheat your grill to medium high, while chicken is marinating
  • Grill the chicken tenders until lightly charred and cooked through, turning halfway through cooking, about 10 minutes
  • While chicken is grilling, prepare orzo in a saucepan according to package instructions and cook until al-dente (still slightly firm, 10-11 minutes).  Drain pasta.
  • In a medium bowl, or the saucepan toss together cooked orzo, cheddar cheese, and another 1/3 of the dressing
  • In a large bowl place lettuce, then the orzo pasta mixture
  • To the bowl, add the grilled chicken, tomatoes, canned corn, cucumber and bacon.  Toss together if desired
  • Top the salad with avocado, feta cheese and toffee walnuts
  • Add salt and pepper to taste. Serve warm with the remaining dressing


Comments Rating 5 (1 review)

2 Responses

  1. Yummy

    We loved this! The only change I made (and I know this increases the FODMAP load) is that my husband hates cucumbers so I swapped the cuke with a chopped red bell pepper. I’m definitely planning on making this again.

    1. Wow! Thank you so much! We are so happy you left a comment and that you loved the salad. Please stay in touch 🙂

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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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