Low FODMAP Chicken Caesar Salad
Chicken Caesar salads are an absolute classic. Fresh, crisp and flavourful, there is definitely no doubt why this salad has stood the test of time as an all time favourite.
However, it is no secret that a Caesar sauce is definitely not FODMAP friendly. It is pretty much guaranteed to contain garlic, and quite possibly onion.
But fear not! We have found the perfect recipe to make an incredibly tasty Low FODMAP Caesar sauce, and of course the accompanying salad!
Making a low FODMAP Caesar sauce
This Caesar sauce is made a little different from the traditional way of making it. But I have managed to get it to taste very similar to the traditional recipe. The key difference is garlic, which we obviously won’t be able to add if we are trying to make it low FODMAP. I have also omitted the addition of anchovies and instead decided to substitute some Worcestershire sauce. Worcestershire sauce has some fish in it so it gives a certain salty and rich note just like anchovies would.
The sauce itself is very straightforward to make, simply add all the ingredients in a bowl and mix well. The recipe calls for 1-2 tbsp of water (for 4 portions) but you feel free to adjust that amount depending on if you would like a thicker or thinner sauce.
Chicken and bacon
Always winners for a low FODMAP diet, protein is important to bump up those iron levels, and keep you fuller for longer. Not to mention that any meal containing both chicken and bacon is bound to be a winner. Meat does not contain carbohydrates, therefore by extension does not contain FODMAPs. This is definitely one of the fundamentals of the first phase of the Low FODMAP phase of the diet. And in my opinion, definitely one of best pieces of news on the diet, you can eat as much as you want (please be a little bit reasonable though, everything in moderation!).
One of the best things about this recipe is that you don’t even need to bother sourcing gluten free croutons if you don’t want to. Due to the serving size, this recipe actually allows for normal croutons (which we made ourselves using leftover bread that was about to go stale). Of course you can use gluten-free if you want to. If you do use non gluten-free croutons, whether you buy them or make your own, make sure to stick to the serving size if you’re following the low FODMAP phase of the diet. For further recommendations on serving sizes check out Monash’s FODMAP App or FODMAP friendly’s App.
Everything in the world is better with cheese. This is especially true for this low FODMAP Chicken Caesar salad. Parmesan really cranks up the flavour in this fresh and crisp salad. Make sure to buy real parmesan, it really is worth it to get that full, rich flavour. As parmesan is such a hard cheese, it contains only trace amounts of FODMAPs. Monash claims you can even eat up to 500 grams before it might become a problem FODMAP-wise. Of course, trying to eat half a kilo of parmesan is probably going to make you sick regardless of the FODMAP content! So maybe just stick to the amount we have suggested in the recipe for a moderate serving (although you can add a little more if your heart tells you to).
Looking for more Low FODMAP meals? Look no further!
Need some inspiration for delicious Low FODMAP meals? Why not check out our other recipes? We promise you won’t be disappointed.
If you’re looking for more information about the low FODMAP diet, what it is, and what to think about for each phase, check out our All About FODMAPs section, containing loads of information to help guide you through the Low FODMAP diet!
Low FODMAP Chicken Caesar Salad
For the salad
- 2 Romaine Lettuces
- 8 Bacon strips
- 2 Chicken breasts
- 70 grams Croutons or old bread to make your own.
- 50 grams Parmesan
- 25 grams Freshly Grated Parmesan
- 120 grams Mayonnaise Used hellmanns low fat
- 1 tsp Dijon mustard
- ½ tsp Worcestershire sauce or some finely chopped anchovies
- 1-2 tbsp Water
- 2 tsp lemon juice
- Salt & Pepper to taste
Making the sauce
- Mix all the ingredients for the sauce in a medium sized bowl. Mix with a whisk or a fork to make sure to get it all well combined. Adjust the quantity of water to your liking.
- Cut some day old bread into 1cm cubes and pour over some olive oil and flavour with salt and pepper. Toss until its all covered in oil and fry on medium heat until crispy.
Preparing the meat
- Fry the bacon until crispy in a frying pan over medium heat. Transfer the bacon onto a plate with a paper towel on to absorb the fat for extra crisp.
- Pour out most of the bacon fat from the pan then return it over the medium heat.
- Cut the chicken breast in half (to speed up the cooking time). Flavour it with salt and pepper to taste, and fry it in the bacon fat on medium to medium high heat until the thickest part reads 165°F (74°C) on a cooking thermometer.
Making the Salad
- Rinse the lettuce and cut into 2 inch sections, or smaller if you prefer.
- Slice the parmesan into thin slices. I used a vegetable peeler to get evenly thin slices.
- Put the lettuce in a bowl and pour over 2/3 of the sauce. Toss the lettuce until well covered. Plate the lettuce on a plate or bowl of your liking.
- Crumble 2 bacon strips and toss over the parmesan slices on top of the salad. Cut the chicken into thin strips and place on top of the salad.
- Finish by tossing on the croutons and spread the rest of the sauce evenly among the plates.