Low FODMAP Sesame Chicken Salad

Being a commuter student, my weekdays consist of several college classes with intermittent breaks during the day that are long enough to get work done, but not quite long enough to drive home in between. This means I can’t have lunch at home during the week. Not only is it difficult to find low FODMAP foods at restaurants, but it also can be expensive buying lunch every day. The money really adds up! To avoid spending all of my money at Whole Foods (YUM), I pack my lunch. One of the most difficult things about a low FODMAP diet is finding food that is easy to take on the go. Since most fruits are excluded from this diet, we can’t simply grab an apple or banana when running out to start the day! The solution? Meal Prep!

Since starting this diet, I’ve learned how important it is to prepare breakfasts and lunches ahead of time. This ensures that I get the low FODMAP food I need, and I don’t break the bank buying food every day. My favorite lunchtime staple so far has been chicken salad. It’s quick and easy to make, and it keeps well in the fridge for a couple of days. I created this recipe one day while craving Chinese take out! On Sunday evenings, I like to whip up a batch of this so I can pack it in my lunches for the beginning of the week! My favorite way to eat this chicken salad is on top of a bed of fresh spinach. You can also put it on rice crackers or cut up vegetables like bell peppers and carrots!

What do you do to prep for your busy work or school week? I hope you can add this recipe to your list of lunch ideas! Enjoy!


-1 13 oz can chicken breast, drained

-1 cup chopped cabbage

-1/4 cup shredded carrots

-2 chopped green onions (just the green tops)

-3 chopped chives

-3 tablespoons mayo

-1/4 teaspoon sesame oil

-1 teaspoon soy sauce

-2 tablespoons sesame seeds, toasted

-3 tablespoons almond slivers, toasted

-1.5 tablespoons rice vinegar

-Salt and pepper to taste


Toast sesame seeds and almond slivers. Set aside. Mix mayo, sesame oil, and soy sauce in a large bowl. Add in chicken breast, cabbage, carrots, green onions (just the green tops), chives, sesame seeds and almond sliver. Mix until ingredients are well covered. Add rice vinegar and mix again until combined. Serve chilled. Serves 2.


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