Low-FODMAP Chicken and Quinoa Salad: Gentle on the Gut, Big on Flavour

Why FODMAP-Friendly and Why This Dish

FODMAPs are short-chain carbohydrates that can ferment in the gut and cause bloating, discomfort, or digestive distress in sensitive individuals. A low-FODMAP diet is clinically supported to alleviate symptoms of IBS and other digestive disorders (Monash University, 2023).

This Chicken and Quinoa Salad is a low-FODMAP classic. Lean chicken provides high-quality protein, while quinoa offers easily digestible carbohydrates and fibre. Carrots, cucumber, and spinach add vitamins and minerals without triggering FODMAP sensitivity. The dish is simple, light, and satisfying, demonstrating that digestive-friendly meals can still be flavourful and colourful.

Recipe: Low-FODMAP Chicken and Quinoa Salad

Ingredients

(Serves 2)

• 2 chicken breasts (180 g / 6 oz each)

• 150 g / ¾ cup quinoa

• 300 ml / 1 ¼ cups water or low-FODMAP vegetable stock

• 100 g / 3.5 oz baby spinach

• 1 medium carrot, julienned (70 g / 2.5 oz)

• ½ cucumber, sliced (100 g / 3.5 oz)

• 1 tbsp garlic-infused olive oil (15 ml / 0.5 fl oz)

• 1 tbsp lemon juice (15 ml / 0.5 fl oz)

• 1 tsp fresh chopped parsley (2 g / 0.07 oz)

• Salt and pepper to taste

Method

1. Rinse quinoa and cook in water or low-FODMAP stock for 15 minutes until fluffy.

2. Season chicken breasts with salt and pepper. Heat garlic-infused olive oil in a pan and cook chicken for 5–6 minutes per side, until internal temperature reaches 74°C / 165°F. Rest for 5 minutes before slicing.

3. In a bowl, combine quinoa, spinach, carrot, and cucumber. Drizzle with lemon juice and toss gently.

4. Top salad with sliced chicken and sprinkle with parsley. Serve immediately.

Nutritional Information

(per serving, approximate)

• Calories: 380 kcal

• Protein: 36 g

• Fat: 12 g

• Saturated Fat: 2 g

• Carbohydrates: 28 g

• Fibre: 5 g

• Sodium: 420 mg

How This Dish Fits FODMAP-Friendly

Chicken is low-FODMAP and high in protein. Quinoa provides complex carbohydrates without fermentable oligosaccharides. Carrots, cucumber, and spinach are low-FODMAP vegetables that deliver micronutrients safely. Garlic-infused olive oil adds flavour without the high-FODMAP compounds in whole garlic. This dish balances taste, nutrition, and digestive comfort perfectly.

Culinary Notes and Variations

• Swap quinoa for basmati rice for an alternative low-FODMAP grain.

• Add lactose-free feta for a creamy texture.

• Include a handful of low-FODMAP seeds such as pumpkin or sunflower for extra crunch.

Artistic interpretation - details may differ from the actual.