• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Recipes
    • Lunch & Dinner
    • Breakfast & Brunch
    • Salads & Bowls
    • Sides & Snacks
    • Soups
    • Dessert
    • Appetizers
    • Sauces & Dips
    • By Diet
      • Added Sugar Free
      • Dairy Free
      • Grain Free
      • Paleo
      • Plant-Based
      • Whole30
  • The FODMAP Diet
  • Work With Me
    • Portfolio
  • About
    • My Story
    • The FODMAP Factor
    • Contact

TheFODMAPFactor logo

July 13, 2020 Chicken

Low FODMAP Curried Chicken Salad – Dairy Free, Paleo

Jump to Recipe ⤸

Looking for a summer staple that’s also a flavor bomb? Or maybe something that’s super easy, light and delicious, with refreshing flavors, for a Sunday or weekday meal prep? This Curried Chicken Salad works perfectly! You can eat it as a snack with crackers or as a meal between your favorite tummy-friendly slices of toasted bread. I seriously never get tired of this savory, addictive concoction each time I make it!

Low FODMAP Curried Chicken Salad between sandwich bread.
About the Ingredients

Chicken Breast – To make this recipe SUPER easy, pick up already freshly prepared chicken breasts if available at your local grocer. OR you can pick up a tummy-friendly rotisserie chicken (plain or salt & pepper only). That’ll cut your cook & prep time in half!

Green Grapes & Red Bell Pepper – Chicken salad isn’t complete without some kind of crisp, refreshing element! In other traditional chicken salads, this is typically celery and apple. Both of these ingredients are subtly sweet, breaking through the savory and creamy flavors to lighten the palette. (And they’re also more low FODMAP!)

Pecans provide a different kind of crunch. The sweet nuttiness and butter flavor enhances the savory, deep and earthy flavors of the curry powder.

Green Onion Tips & Garlic-Infused Oil – The ultimate flavor bomb combo for all low FODMAP cooking! A must-have.

Low FODMAP Curried Chicken Salad simple ingredients.

Mayonnaise & Plain Coconut Yogurt – The iconic creaminess of chicken salad is toned down slightly to avoid overpowering all the other flavors going on. Feel free to add more if you like your chicken salad heavier on the mayo! I like to use Primal Kitchen’s Avocado Oil Mayo and Culina Yogurt’s Plain & Simple coconut yogurt.

Curry Powder – Be sure your curry powder doesn’t have any sneaky high FODMAP ingredients, like garlic or onion. I’m currently using Morton & Basset’s variation.

Maple Syrup & Lemon Juice – A little bit of sweetness and acidity to round out all the flavors. The maple syrup, of course, isn’t necessary if you’re avoiding sugar entirely! Although it does give it a little extra oomf (as all sugar does), you won’t miss it if you omit it entirely.

Starting with Raw Chicken?

Not to worry! I included the simplest way I prepare my chicken breasts for versatile use, via oven roasting on high heat. Brining the chicken is super important! I always, always brine my chicken breasts before cooking. This imparts so much flavor and moisture into each piece! Because let’s be real, chicken breast can get very dry. Once you try it, you won’t go back!

Low FODMAP Curried Chicken Salad between sandwich bread.

Looking for a sandwich filler that doesn’t require any cooking? Try my Vegan Chickpea Avocado Salad instead!

And if you make my Curried Chicken Salad, be sure to leave a comment or give the recipe a rating or tag me on Instagram! I love it when you guys try my recipes. And I’d love to know if you enjoy them as much as I do! Enjoy! 🙂

Low FODMAP Curried Chicken Salad between sandwich bread.
Print Pin

Curried Chicken Salad – Low FODMAP, Paleo, Dairy Free

This curried chicken salad is super easy to make and jam packed with refreshing flavor! It can be served with crackers, between sandwich bread or as a wrap.
Course Appetizer, Main Course, Salad, Snack
Cuisine American
Keyword Chicken, Chicken Breast, Dairy Free, Gluten Free, Low FODMAP, Paleo, Refined Sugar Free, Sandwich Filling, Soy Free
Prep Time 15 minutes minutes
Cook Time 20 minutes minutes
Servings 6

Ingredients

  • 1½ lb chicken breast cooked & shredded
  • ⅓ cup green grapes sliced in half or quarters
  • ¼ cup diced red bell pepper
  • ¼ cup chopped pecans
  • ¼ cup chopped green onion tips
  • ¼ cup low FODMAP & Paleo mayonnaise
  • ¼ cup plain coconut yogurt
  • 1 tbsp low FODMAP curry powder
  • 2 tsp pure maple syrup
  • 1 tsp lemon juice
  • 1/2 tsp salt plus more to taste

If Starting With Raw Chicken

  • 4 cups water
  • 2 tbsp salt
  • 1 tbsp garlic-infused olive oil
  • pepper to taste

Instructions

Roast the Chicken Breast

  • Preheat oven to 450°F and grease a baking pan to prevent sticking.
  • Mix water and salt, stirring to ensure salt is dissolved. Brine raw chicken breast for 15 minutes.
  • Once the 15 minutes is up, rinse chicken to get excess sodium off the surface and pat dry. Season with garlic-infused olive oil and pepper.
  • Place chicken on baking pan and roast in oven, uncovered for 15-18 minutes until chicken is cooked through.
  • Let chicken rest for 5-10 minutes before shredding with 2 forks.

Throw It All Together

  • It's simple! Mix chicken breast and all remaining ingredients in a large bowl and toss to combine thoroughly. Best served chilled, but can also be eaten right away. 🙂

Notes

  1. For mayonnaise and coconut yogurt, I love using Primal Kitchen’s Avocado Oil Mayo, and Culina Yogurt’s Plain & Simple coconut yogurt.
  2. Make sure your curry powder doesn’t have any garlic or onion in the ingredient list! I like to use Morton & Bassett’s version.
  3. If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
« Low FODMAP Simple Guacamole
Low FODMAP Roasted Red Pepper Hummus – Added Sugar Free, Plant-Based, Grain Free »

Primary Sidebar

About Me

My name is Cindy! I'm a recipe developer, food photographer and blogger and I'm on a mission to help you fill your belly with delicious, flavor-filled Low FODMAP goodness. Here, you'll find easy recipes for the home cook that will please the pickiest of eaters. You won't even miss the garlic and onion. :) Read about my health journey →

Get on the list!

Never miss a recipe! Subscribe to get new blog posts and updates delivered to your inbox.

Follow for More Content

  • Facebook
  • Instagram
  • Pinterest
How to Support TheFODMAPFactor

There are many expenses to running a food blog, from ingredients for recipe testing, to costs for website hosting. I currently support this little blog of mine out of my own pocket. If you love my recipes, you can support me in various ways.

1. Leave a star rating and comment on the recipes you've tried and love.
2. Follow me on Instagram and engage with my photos and reels.
3. Share my blog or Instagram with those who you think would love it too.
4. Donate directly via Buy Me a Coffee.



Words can't express how much your support means to me. It will allow me to keep doing what I love most in my life: providing delicious Low FODMAP recipes and tips to help you on your journey to wellness (and to make some happy bellies in the process). Thank you so much for being here. <3

Footer

  • Facebook
  • Instagram
  • Pinterest
Links
Home
About Me
Recipes
Recipe Index
Contact
General
Work With Me
Legal
Privacy Policy
Terms & Conditions
Photo & Recipe Policy
Comment Policy

Copyright © 2025 THEFODMAPFACTOR · ALL RIGHTS RESERVED