Editor’s Note: This recipe was reviewed and updated 4/11/19.
I love chicken salad sandwiches and this unique, savory, low FODMAP chicken salad recipe is a great way to get my fix. I’ve always been a bit picky about my chicken salad. Even before I developed FODMAP issues, I was never really a fan of sweet and savory mixed (with the exception of trail mix, but I’d probably eat chocolate covered ants just to get my fix), so I usually turned my nose up at chicken salad with grapes or that sort of thing in it, or did my best to pick around them.
The little deli in the building I worked in downtown for a few years had exceptional chicken salad, a regular savory variety and my favorite; a Cajun chicken salad variety. While I’ve never quite managed to duplicate their Cajun chicken salad (still working on it), I did find a recipe for a whole new kind that I absolutely adore; this Lemon Tarragon Chicken Salad. I did have to do some modification to make it work for my FODMAP needs, and if you can’t tolerate any amount of lemon, it may not be for you, though you can certainly try it without the citrus. I have found that while I do have problems when I attempt to consume a teaspoon or more of lemon juice in a single sitting, the amount used in this recipe works just fine for me and really adds some nice flavor.
Oven Roasted Chicken makes the best chicken salad. The roasting makes for especially moist and flavorful chicken, and if you don’t stir too much, you’ll find your salad has satisfying chunks of chicken you can sink your teeth into. It’s also a great way to use up some of the left over chicken meat from a Whole Roasted Chicken, which you need to make your own low FODMAP chicken stock.
Lemon Tarragon Chicken Salad
- 1 ½ lbs roasted chicken meat, hand pulled into bite sized chunks
- ¾ cup finely chopped celery
- ¾ cup low FODMAP mayonnaise (Helmann’s or Simple Truth works)
- 1 teaspoon dried tarragon
- A few dashes of salt
- 1 tablespoon lemon juice from concentrate
In a medium bowl, whisk together your mayo, lemon juice, salt and tarragon. Add pulled chicken meat and chopped celery and stir until chicken is well coated in mixture. Do not over-stir. Allow to chill at least 4 hours before serving to allow the flavors to fully meld.
Prep time: 15-20 mins
I really enjoy this chicken salad on almost any bread (or by itself), from classic croissants to a nice brioche roll to some whole wheat or rye toast. You can always skip the bread or go with a nice, well-toasted gluten-free option, as well. It tastes great topped with lettuce and tomato, which provides a nice added crunch.