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Fody Foods' chopped chicken salad

As we leave the cold, dreary winter in many parts of the country, flowers bloom and spring vegetables are ready to harvest. Among those seasonal veggies are peas, which are considered low-FODMAP in moderate quantities. This potato salad will highlight the great flavor and texture fresh peas have, while providing a great side to enjoy on your first spring picnic or cookout!


  • 3 lb small red potatoes

  • 3 tablespoons white wine vinegar

  • 1 medium celery stalk, diced

  • 0.5 cup frozen or fresh green peas

  • 1 cup mayonnaise

  • 1 tablespoon Dijon mustard

  • 1 tablespoon Garlic-Infused Oil, made with vegetable oil, or purchased equivalent

  • 6 tablespoons chopped fresh chives

  • Kosher salt

  • Freshly ground black pepper


  1. Wash any debris off the red potatoes and cut into bite-sized pieces. Do not peel the potatoes!

  2. Cook the potatoes in a large pot of boiling, salted water until just tender, about 25 minutes.

  3. Drain the potatoes in a strainer and allow to cool slightly.

  4. Transfer the potatoes to a large bowl, add vinegar and toss to coat. Fold in the celery and peas.

  5. In a separate small bowl, whisk together the mayonnaise, mustard, oil, and chives until thoroughly blended.

  6. Add mayo dressing to the potato mixture and fold together well. Season with salt and pepper to taste.

  7. Cover and chill for at least 1 hour to allow flavors to come together.

As with most potato salads, this is best served cold, though not straight out of the refrigerator. Because the recipe asks for an hour to chill, it can also be made one day in advance. Just make sure to keep it in an airtight container.

Former Bon Appetit contributing editor Dede Wilson developed this recipe with people with IBS in mind. Citing research from Australia’s Monash University, the leading institution on FODMAPs, Wilson states the low-FODMAP peas and potatoes work well together with limited amounts of chives and celery. While fresh peas are available only during the spring and early summer, frozen peas work just as well year-round. Having some delicious potato salad to pull out of your fridge and enjoy year-round sounds good to us!

Summertime is officially here, and nothing is quite as refreshing as a cool salad on a warm day. This recipe is not only gut friendly, but also delicious!


  • 1 1/2-pounds boneless, skinless chicken breasts

  • 2/3 cup Fody’s Low FODMAP Maple BBQ Sauce, divided

  • 1 medium head Romaine lettuce, cored, finely shredded

  • 2 medium beefsteak tomatoes, cored and chopped

  • 1 ear fresh corn, shucked and corn kernels removed

  • 1 green bell pepper, cored and diced

  • 1 red bell pepper, cored and diced

  • 4 oz canned, drained black beans

  • 4 oz shredded low FODMAP cheese, such as cheddar or Monterey Jack

  • 6 oz avocado fleshed and diced

  • 1/4 cup sliced black olives

  • 3 radishes, trimmed and sliced thinly crosswise

  • fresh cilantro

  • 1/3 cup mayonnaise

  • 1/3 cup lactose-free sour cream

  • 1 teaspoon lime juice


  1. Preheat the oven to 375°F. Brush chicken breasts on both sides with 1/3 cup of Fody Maple BBQ Sauce and place on a roasting pan. Roast for about 20 minutes or until cooked through. Cool and dice.

  2. Using a deep glass bowl, place the vegetables and chicken on top of each other in layers. Save the avocado, olives, radishes, and cilantro for the top.

For the low FODMAP salad dressing, whisk together the remaining Fody Maple BBQ Sauce with the mayo, lactose-free sour cream, and lime juice. Serve the salad and offer the dressing on the side.

You can find Fody Food's Maple BBQ sauce and the rest of their products at


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