Navigating the low FODMAP diet doesn’t mean sacrificing flavor or variety. This refreshing Chicken Orange Salad proves that gut-friendly eating can be both delicious and satisfying. Bright citrus, tender chicken, and crunchy vegetables come together with a creamy, tangy dressing—all while keeping your gut happy.
Whether you’re managing IBS symptoms or simply exploring gut-friendly options, this vibrant salad delivers nutrition and taste in every bite.
Low FODMAP Ingredients & Alternatives
Celery. Celery contains mannitol, but Monash recently re-tested it and found that 51 grams (1 1/3 stalks) is low FODMAP. Since this recipe includes 75 grams of celery (2 medium stalks) divided among 4 servings, each serving contains a low FODMAP amount of celery.
Green onion. The green parts of green onions are low FODMAP, while the white parts are high FODMAP.
Oranges. Oranges are wonderful low FODMAP fruits that are high in vitamin C and gut-friendly soluble fibre. I use large navel oranges for this recipe, as they have a sweet but strong orange-y flavour, and are easier to segment on account of their size.
You could keep things very simple and use a peeled clementine orange instead but you’ll need a few more since they’re much smaller than navel oranges. Also, sometimes clementines have a very dull flavour which won’t mesh nicely with the dressing, so make sure you have bright, sweet clementines for this recipe.
Green beans. Green beans are low FODMAP vegetables with a mild flavour that won’t overpower the tangy dressing in this recipe.
Slivered almonds. This recipe uses 3 tablespoons of slivered/sliced almonds, with a tablespoon weighing approximately 8 grams. Since 12 grams of almonds are low FODMAP and we’re using 24 grams of almonds between 4 servings of salad, the almonds in this recipe are well within the low FODMAP range.
Chicken. As an animal protein, chicken contains no FODMAPs. You can poach the chicken breasts in water or low FODMAP chicken broth, or substitute plain roasted chicken if you like. If you use leftover rotisserie chicken in this recipe, make sure to remove the skin which may contain high FODMAP garlic and onion powder.
Tips for Success
Here are a few tips to nail this recipe:
- Don’t be tempted to skip the orange and slivered almonds. They really elevate the flavour in this recipe and give it its uniqueness.
- The salad will have more umami depth if you can poach the chicken breasts in low FODMAP chicken broth. Check out my low FODMAP chicken broth recipe – it’s crazy easy!
Low FODMAP Chicken Orange Salad
Ingredients
Dressing
- 1/3 cup mayonnaise
- 1 Tbsp lemon juice
- 2 tsp Dijon mustard
- 1 tsp maple syrup
- 1/8 tsp salt
- 1/8 tsp pepper
Salad
- 2 chicken breasts
- 1.5 cups green beans, chopped
- 75 grams celery (roughly 2 medium stalks), finely sliced
- 3 green onions (green parts only)
- 2 navel oranges, large
- 3 Tbsp slivered almonds
- 6 cups mixed leafy greens
Instructions
- In a medium saucepan, bring 6 cups of water (or low FODMAP chicken broth) to boil, then add chicken breasts and turn temperature to medium and cook for 15-18 minutes depending on how large the chicken breasts are. When chicken is done, remove from water and chop into bite size pieces.
- Meanwhile, steam chopped green beans in a steamer over boiling water until al dente, then set aside to dry and cool.
- In a small bowl, combine dressing ingredients.
- To segment orange: cut away the skin; cut between the membranes to release sections; if your sections are large, cut in half crosswise.
- In a large bowl, combine dressing, chopped chicken, green beans, celery, and slivered almonds. Gently toss in the orange sections.
- Serve chicken on a bed of mixed leafy greens.
Thanks for stopping by, and hopefully you enjoyed this recipe as much as I do!
xoAndrea, RD
