low FODMAP grilled chicken salad - karlijnskitchen.com

Low FODMAP grilled chicken salad

There are periods that I have a low FODMAP grilled chicken salad for lunch almost every day. I prepare the salad in the morning and take it with me to work.

I think this is a great and simple way to eat a healthy lunch. But the problem is that I usually get sick of salad after a week. After I made this salad, I suddenly realised why.

I almost never use special spices or a dressing for my salad. I only put pepper and salt on my chicken and I never use a dressing because I want to keep the salad healthy.

Of course, this is stupid reasoning because I can also make a healthy dressing and I don’t have to drain my salad in dressing like some restaurants do.

Now that I have made this grilled chicken salad with deliciously smoked paprika spices and a mayonnaise-yoghurt dressing, I fell back in love with salads and I know how easy it is to make them taste delicious!

low FODMAP grilled chicken salad with yoghurt dressing on top

You HAVE to give this salad a try! Especially if you get bored of salads quickly like I do!

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Een low FODMAP salade met gegrilde kip, tomaatjes, komkommer en yoghurt dressing

Low FODMAP Grilled Chicken Salad


  • Author: Karlijn
  • Total Time: 20 mins
  • Servings: 1 1x
  • Diet: Gluten Free

Description

A healthy low FODMAP grilled chicken salad, but an irresistible one. The chicken is marinated with a paprika spice mix. Gluten-free and lactose-free.


Ingredients

Scale

For the salad

  • One chicken breast
  • 50 g (1.7 oz) bacon
  • Lettuce (use as much as you like)
  • 100 g (3/4 cups) cucumber, in slices
  • 1 roma tomato, cut into pieces*
  • 1/8 avocado**
  • Fresh parsley

For the marinade

  • ½ tsp (smoked) paprika
  • ½ tsp oregano
  • A pinch of cayenne pepper
  • Pepper
  • Salt

For the dressing

  • 1 tsp mayonnaise (check the ingredients for FODMAPs)
  • 1 tsp lactose-free yoghurt
  • Pepper
  • Salt
  • A splash of lemon juice

Instructions

  1. Put the spices for the marinade together and stir. Put the spices onto a plate and dip the chicken breast into the spices with both sides, so both sides have been covered with some spices.
  2. Heat some oil or baking spray into a pan and fry the chicken. Put the heat on medium-high for two minutes and then lower the heat so that the chicken can cook slowly. Add the bacon into the pan with the chicken and fry until crispy.
  3. Divide the lettuce over a plate. Cut the cucumber into slices and the tomatoes in halves and divide them over the lettuce. Cut the avocado into slices and put this on top of the lettuce too.
  4. Make the dressing by mixing mayonnaise and lactose-free yoghurt together. Add pepper, salt and lemon juice to taste. If the dressing is too thick you can add a bit of water.
  5. When the chicken is done on the inside, you can cut the chicken into slices and divide it over the lettuce together with the bacon. Put some fresh parsley on top and sprinkle the dressing over the salad.

Notes

*Tomatoes have been retested in 2022 and are now limited low FODMAP. I advise using a roma tomato instead of cherry tomatoes now, because roma tomatoes are low FODMAP in larger amounts. 75 gram of tomato per serving is low FODMAP.

**Monash University’s test results showed that 1/8 avocado is low FODMAP. FODMAP Friendly found that ½ avocado is low FODMAP. Because these are two different testing results, it is important to test your own tolerance level. I can eat half an avocado without problems, so I used half an avocado in this recipe. If you are still in the elimination phase my suggested serving size is 1/8 maximum.

  • Prep Time: 20 mins
  • Category: Salad
  • Method: Toss
  • Cuisine: International

Nutrition

  • Serving Size: 1
  • Calories: 433
  • Fat: 23
  • Carbohydrates: 7
  • Protein: 50
A grilled chicken salad with tomatoes, cucumber, bacon and avocado photographed from above

Together we go for a calm belly!

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1 Comment

  • Kelsey says:

    Wonderful recipe thanks so much for sharing!! Please post more low fodmap recipes whenever possible

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