Chicken Caesar Salads are a good protein fix with minimal carbohydrates (if that’s important for you), if you pick out or omit the croutons. You don’t need much of the dressing at all – a little goes a long way, unless you like a soppy salad – so it’s relatively healthy, too, if you make it at home and know what’s in it.
The other thing I love about Caesar salads is that they make it easy to cater for differing dietary requirements, considering all I have to do is make two bowls, one with gluten free croutons and the other with wheat and the sauce can be shared among them. Easy peasy!
For other delicious low FODMAP recipes and science-based resources, simply sign up in the top right corner to receive an email whenever something is published – no spam ever.
- Garlic infused oil is low FODMAP if there are no flecks of garlic flesh in the bottle. I currently use Nicer Food’s garlic infused oil and previously used the Cobram Estate garlic infused olive oil (when I lived in Australia).
- Fish sauce can be safe – make sure it’s basic and contains only water, anchovy (fish) extract, salt and sugar.
- Mustard seeds/powder is safe in 1 tsp. serves.
- Make sure you use real mayonnaise – both for the superior flavour and because it’s low FODMAP. Many sweetened mayo’s might contain high FODMAP ingredients, so check the nutritional panel to see what’s in it.
- Worcestershire sauce is safe in 2 tbsp. serves, use a gluten free variety if required. Make sure the ingredients don’t include fruit juice concentrates.
- Parmesan cheese is a low in lactose (as are most other dry/aged cheeses), so is safe on the low FODMAP diet.
Warm Chicken Caesar Salad
Serves 6 as a side dish.
Caesar Salad Dressing
- 1 tbsp. garlic infused olive oil
- 2 tspn. fish sauce
- Juice from half a lemon, or approx. 2 tbsp. lemon juice
- 2 tspn. pure mustard powder
- 1 cup real mayonnaise
- 1 tspn. Worcestershire sauce, gluten free if required
- 1/2 tspn. sea salt
- 1/2 tsp. ground black pepper
- 1/2 cup freshly grated Parmesan cheese
Combine all ingredients. Simple as that and infinitely more tasty than store-bought Caesar salad dressing.
Chicken Caesar Salad
- 3 large chicken breasts
- 1 tbsp. sea salt
- 1 tbsp. ground black pepper
- Water to cover chicken breasts
- 3 slices GF bread, toasted
- 1 head romaine lettuce
- 1/4 cup freshly grated Parmesan cheese
- 1/3 cup Caesar dressing (from above)
Brine the chicken breasts for 30 minutes to an hour. Simply cover them in the water with 1 tbsp. sea salt and 1 tbsp. ground black pepper dissolved in it. This helps to keep your chicken moist while it cooks later on; you can really taste the difference.
Slice your chicken breasts in two along the middle/horizontal plane, to ensure even and quicker cooking.
Pan sear the chicken to give them a slightly crisp texture, and so that they are cooked through. Cooked chicken should “bleed” clear fluids when sliced, and not look at all pink on the inside.
Meanwhile, wash and shred the lettuce and grate the Parmesan cheese. I never used to grate my own Parmesan cheese but I am now a convert. Who knew Parmesan cheese didn’t have to be rock hard and almost tasteless?!
Toast the GF bread (if you want to include croutons) and dice them into 1 cm cubes.
Mix the dry ingredients together and then slowly dollop the dressing through and combine. You may or may not need the entire 1/3 cup, or you might need more, depending on how much dressing you like on your salad. Alternatively, serve the dressing on the side so people can add to their own taste.
Makes enough to serve 4 adults.