FODMAP friendly chicken and pineapple salad

It’s officially the hottest week of the year people! And all I want in this hot weather is minimal fuss food. Easy, delicious, throw together dishes that I can put in a lunch box and take outside – or if it’s too hot, eat in my new (!) living room on a camping chair, because that’s currently the only furniture we have! Something I’ve been falling back on is this delicious sweet and sour chicken and pineapple FODMAP friendly salad. Fresh, zingy, tangy and crisp, it’s made with just a handful of ingredients and can be put together in minutes.

We moved house last Sunday (the day after our holiday to Wales) and although we’ve known we’ve been moving for a while, it came round so fast! There’s still a mountain of things to organise and we’re living in a sea of bags and boxes but I’m loving decorating the place and scouring shops for the best summer sale bargains. The sea of boxes also means that sometimes we can find the kitchen utensils we need and other times we can’t (*remember to buy that tin opener*) which makes this FODMAP friendly salad even more ideal – you only need a bowl, good knife and chopping board.

Minimal prepping, minimal washing up and maximum reward. If that doesn’t persuade you to make this delicious sweet and sour chicken and pineapple salad, I don’t know what will! Stay cool everyone x

Low FODMAP chicken, pak choi and pineapple salad
Low FODMAP chicken and pineapple salad
10 minutes
Serves 2


For the dressing:
2 tablespoons toasted sesame oil
Juice of 1 lime
1 tablespoon maple syrup
1/2 red chilli, deseeded and finely chopped

2 large cooked chicken thighs
150g fresh pineapple
2 spring onions, green tops only
1 head pak choi
1/2 a medium cucumber
Small bunch coriander
2 tablespoons black sesame seeds
1/2 a lime, cut into wedges


  1. Mix together the dressing ingredients in a small bowl and season to taste.
  2. Shred the chicken thighs and discard the bones. Cut the pineapple and pak choi into small chunks and the spring onion tops in to thin slices. Halve the cucumber lengthways, scoop out the seeds with a teaspoon (I like to eat this as I go) and slice into thin pieces. Put all the salad ingredients into a large bowl, add the dressing and toss well. Divide between two plates and serve sprinkled with black sesame seeds and wedges of lime.

Sweet and sour pineapple chicken salad recipe notes:

  • Although chillis are low FODMAP, they contain capsaicin, a natural ingredient which produces a spicy effect and can trigger IBS symptoms – go easy if you know it’s a trigger for you
  • This recipe hasn’t been tested for FODMAPs, however it follows Monash University’s FODMAP app data regarding portion sizes etc. As always, you know your body best, so adapt to suit you and have a chat with your GP/dietician if unsure

Photographs by Emma Croman

I love seeing what you’ve created – so if you make this recipe (or any other from this site) please take a photograph and tag me @shecanteatwhat or with #shecanteatwhat and #fodmapfriendlykitchen on social.