Low FODMAP Chicken and Quinoa Salad
Aromatic spiced chicken with fluffy quinoa, fresh mint, and baby spinach. A protein-packed grain salad with Middle Eastern flair.
Instructions
- 1
Combine cumin, coriander, turmeric, paprika, and 1/4 cup olive oil in a small bowl.
- 2
Coat chicken strips with spice mixture. Cover and marinate in refrigerator 2-3 hours (or at least 30 minutes).
- 3
Bring water and cardamom to a boil in a medium saucepan.
- 4
Reduce heat to medium, add quinoa, and cook 10-15 minutes until water is absorbed.
- 5
Remove cardamom pods and let quinoa cool to room temperature.
- 6
Heat remaining 2 tablespoons oil in a frying pan over medium heat.
- 7
Add marinated chicken and sauté 4-5 minutes until cooked through.
- 8
In a large bowl, combine cooled quinoa with chicken, mint, and spinach.
- 9
Season with salt and pepper to taste.
- 10
Serve warm or at room temperature with lemon wedges.
FODMAP Notes
Quinoa is low FODMAP at 1 cup cooked per serving - this recipe portions it appropriately. Cardamom adds subtle flavor without FODMAPs. Baby spinach is free from restrictions. The spice blend is completely FODMAP-safe.
Tips
- 💡 Marinate chicken overnight for deeper flavor
- 💡 Toast the spices before mixing for extra aroma
- 💡 Add pomegranate seeds for color and crunch
- 💡 Serve in lettuce cups for lighter meal
Recipe Notes
This satisfying salad combines protein-rich quinoa with aromatic spiced chicken. The warm Middle Eastern spices complement the fresh mint and spinach beautifully.
Substitutions
- Protein: Lamb or chickpeas (1/4 cup limit)
- Grain: Basmati rice
- Herbs: Fresh parsley or cilantro
Storage
- Refrigerator: Keeps 3-4 days
- Best: Serve at room temperature
FODMAP Stacking Note
One serving (1/4 of salad) is low FODMAP. Quinoa is portioned for safety.
Related Recipes
- Low FODMAP Quinoa Vegetable Salad
- Low FODMAP Warm Quinoa Spinach Salad
- Low FODMAP Mediterranean Chicken