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Low FODMAP Mediterranean Chicken Salad with Lemon Basil Dressing

Prepared in: 10min

Cooked in: 15min

Total Time: 25min

Servings: 2

Calories: 460 kcal

Fat: 26g

Carbs: 12g

Proteins: 43g

Bring the flavors of the Mediterranean to your table with this Low FODMAP Mediterranean Chicken Salad. Juicy herb-marinated chicken, fresh vegetables, and a tangy lemon basil dressing combine for a light, refreshing meal. Perfect for lunch or dinner!
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Ingredients

Herb-Marinated Chicken
  • 250g (9 oz) chicken breast fillets (skinless)
  • 1/2 tbsp garlic-infused oil (Monash-certified)
  • 1/4 tsp dried oregano
  • 1/4 tsp dried thyme
  • 1/4 tsp smoked paprika
  • 1/8 tsp ground cumin
  • 1/4 tsp salt
  • A few grinds of black pepper
Lemon Basil Dressing
  • 2 tbsp olive oil
  • 1 tbsp fresh lemon juice
  • 1 tsp lemon zest
  • 1/2 tbsp red wine vinegar
  • 1/2 tbsp pure maple syrup (without HFCS)
  • 1/4 tsp salt
  • 1 tbsp fresh basil leaves, finely chopped
Salad
  • 100g (3/4 cup) cherry tomatoes, halved
  • 100g (3/4 cup) cucumber, diced
  • 64g (1/2 cup) roasted red bell peppers (jarred or freshly roasted, diced)
  • 60g (2 cups) mixed lettuce leaves (e.g., mesclun, arugula, or baby spinach)
  • 30g (2 tbsp) lactose-free feta cheese (optional, omit for dairy-free)
  • 1 tbsp Kalamata olives, sliced (optional, ensure they are pitted and rinsed)

Instructions

  1. Marinate the Chicken:
    In a small bowl, combine the garlic-infused oil, oregano, thyme, smoked paprika, cumin, salt, and black pepper. Rub this mixture over the chicken breasts. Let the chicken marinate while you prepare the other ingredients.
  2. Cook the Chicken:
    Heat a non-stick skillet or grill pan over medium-high heat. Once hot, add the chicken breasts and cook for 5–7 minutes per side, or until golden brown and cooked through (internal temperature of 165°F or 74°C). Set aside to cool slightly, then slice or shred into bite-sized pieces.
  3. Prepare the Dressing:
    In a small bowl, whisk together the olive oil, lemon juice, lemon zest, red wine vinegar, maple syrup, salt, and chopped basil. Adjust seasoning to taste.
  4. Assemble the Salad:
    In a large salad bowl or on a serving plate, arrange the lettuce leaves. Top with cherry tomatoes, cucumber, roasted red bell peppers, and the cooked chicken. Sprinkle with feta cheese and olives, if using.
  5. Dress and Serve:
    Drizzle the salad with the lemon basil dressing. Toss gently to combine, or serve with the dressing on the side. Enjoy immediately.

Tips & Low FODMAP-Friendly Notes

  • Chicken: For convenience, you can use pre-cooked shredded chicken and toss it with the marinade for flavor.
  • Vegetables: Stick to low FODMAP serving sizes (e.g., cherry tomatoes and cucumber).
  • Dressing: Fresh basil adds brightness to the dressing, but parsley can be substituted if needed.
  • Cheese: Lactose-free feta provides a creamy, tangy touch. For a dairy-free option, omit the cheese.

Bon appétit

This Low FODMAP Mediterranean Chicken Salad is bursting with vibrant flavors and wholesome ingredients. It’s quick, easy, and versatile—perfect for a light meal or a side dish to share. Enjoy the taste of the Mediterranean in every bite!

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