Low FODMAP Chicken Salad Lettuce Cups

Total time53 min

Prep time20 min

Cook time18 min

Tender poached chicken breast gets shredded into bite-sized pieces and tossed in a creamy, tangy dressing built from mayonnaise, apple cider vinegar, and a touch of Dijon mustard. Thinly sliced celery, the green tops of scallions, and a scatter of fresh parsley add crunch and brightness to every forkful, while crisp butter lettuce leaves stand in as sturdy, refreshing cups for scooping. A sprinkle of pumpkin seeds on top brings a satisfying, toasty crunch if you want to add it. It's a light, protein-packed lunch that comes together in one pot and one bowl, with no bread or heavy carbs weighing it down. This one is a genuinely solid pick for a Low FODMAP kitchen, easy to prep ahead and just as good the next day straight from the fridge.

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Ingredients

4 servings

For the chicken

1.5 lb boneless, skinless chicken breasts
Kroger Uncooked Boneless Skinless Chicken Breast Foster Farms Simply Raised Simply Raised Boneless Skinless Chicken Breast Fillets Simple Truth Natural Thin-Sliced Boneless and Skinless Chicken Breast Cutlets Signature Farms Boneless Skinless Chicken Breasts Value Pack - 3.5 Lb PERDUE FRESH CUTS Fresh Boneless Skinless Chicken Breast Strips Traypack - 1.25 Lbs
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1 tsp salt
½ tsp black pepper
1 bay leaf

For the dressing

1 ripe avocado, pitted and flesh scooped out
Ingredient note
A serving of up to about 1/3 of an avocado is low in FODMAPs. This recipe contains only about 1/4 of an avocado per serving, making it likely Low FODMAP. If you prefer to always avoid avocado, please tap it and change its rating to Red.
3 tbsp mayonnaise
1 tbsp apple cider vinegar
1 tsp dijon mustard
¼ tsp salt
¼ tsp black pepper

For the salad

3 stalks celery, thinly sliced
Ingredient note
A serving of up to about 1 1/3 stalks of celery is low in FODMAPs. This recipe contains only about 3/4 stalk of celery per serving, making it likely Low FODMAP. If you prefer to always avoid celery, please tap it and change its rating to Red.
4 scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
¼ cup fresh parsley, roughly chopped

For serving

1 head butter lettuce, leaves separated
¼ cup pumpkin seeds (optional)

Instructions

1
Place the chicken breasts in a medium saucepan and cover with cold water by about 1 inch. Add 1 tsp salt, 1/2 tsp black pepper, and the bay leaf. Bring to a gentle boil over medium-high heat, then reduce to a low simmer and cook for 14–16 minutes, until an instant-read thermometer inserted into the thickest part reads 165°F (74°C).
2
Transfer the chicken to a cutting board and let it rest for 15 minutes, until cool enough to handle. Discard the poaching liquid and bay leaf.

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