IBS-Friendly Chicken Salad

Having trouble finding the right salad? Here’s a low FODMAP recipe you might enjoy! Strawberry grilled chicken salad with strawberry dressing! Not only is it delicious, but it's satisfying and just right for IBS sufferers. Try it out and let us know what you think!

Servings: 2

Ingredients for IBS-friendly chicken salad

Chicken marinade (marinate chicken overnight):

  • 2lbs of chicken
  • ½ tsp of salt
  • ¼ tsp of pepper
  • Juice from one whole lemon
  • 1 tbsp. of rice vinegar
  • ¼ tsp of dried crushed parsley
  • 1/8 tsp of asafetida (onion and garlic replacement)
  • ¼ tsp of dried crushed basil
  • ¼ tsp of lemon pepper*

Salad Dressing (blend):

  • 7 strawberries
  • ¼ tsp of salt
  • ¼ tsp of pepper
  • 1 tbsp. of rice vinegar
  • 1 tbsp. of balsamic vinegar
  • 2 tbsp. of coconut oil
  • 2 tbsp. of honey*

Salad (build):

  • Mixed greens
  • Chick peas (no more than a ¼ cup)
  • Cucumber (sliced)
  • Strawberries (sliced)
  • Feta cheese

Directions for IBS-friendly chicken salad:

  1. Turn your grill on to medium-high heat
  2. Spray the grill with coconut oil spray
  3. Grill the marinated chicken for 10-15 minutes on both sides
  4. Once done, then cut into strips and set aside
  5. Add all of the salad dressing ingredients into a blender and blend
  6. Once the dressing Is well blended, then pour into a small container and set aside
  7. Build your bed of salad
  8. Place chicken strips on top of salad, and then drizzle the salad dressing over it
  9. Bon appetit!

*Note: According to the Monash University Low FODMAP app which contains information about all the foods tested for FODMAP quantity, honey is high FODMAP in any serving size. Lemon pepper, depending on the brand, may contain garlic and onion powder which are also high FODMAP in any serving size. Honey and lemon pepper ingredients are optional in this recipe and should be excluded if sensitive to foods high in FODMAPs since they might worsen IBS symptoms for some people.

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Nutrition facts

Per Serving

  • calories: 1171
  • cholesterol: 366mg
  • fiber: 14g
  • potassium: 1624mg
  • protein: 145.2g
  • saturated fat: 18.7g
  • sodium: 1732mg
  • total carbohydrates: 65.9g
  • total fat: 33.4g
Photograph by Hess Polanco. All rights reserved. Used with permission.

Disclaimer: IrritableBowelSyndrome.net does not provide any express or implied warrant toward the content or outcome of any recipe.

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