Chopped chicken & raspberry salad with sliced avocado, crispy pancetta, and a handful of almonds topped with a creamy maple mustard dressing | paleo + dairy free + low fodmap

On a scale of 1-10 how crazy am I for already planning out all the Halloween and Thanksgiving recipes. And when I say all of them I do mean all. of. them. 

You see when I get excited about things I go into full on planning mode. I make lists, I write schedules, I count down days, etc. And right now that’s exactly where I’m at. With autumn coming up right around the corner I’m bursting with excitement. I just love the fall. I love the weather, the clothes, the food! Not to mention it’s the time of year that I make plans to go back to Arizona to visit my family for part of the Holidays.

Fingers crossed Mike will be able to come with me this year. It’s been awhile since he’s been able to make the trip to Arizona. The 14 hour journey is hard enough for me as a healthy, able bodied person. For Mike it’s another story altogether. Though he’s in a much better place health wise than he was a couple of years ago when we got married, he’s still not in a great position to do much traveling. Especially now when we realize that his POTS makes traveling by plane even more difficult for him than the average person. The advice we were given by the cardiac specialist the last time we spoke was that we should just travel by cruise ship. Not exactly helpful, ya know?

Here’s to taking a stab at optimism and hoping it all goes well!

Which takes me back to the planning! Plenty to be excited about, yes?

And with all of the inevitable holiday sweets, treats, and general sugar bombs coming up I want to make sure that I’m filling up on healthy things first. As long as I get in a fair few servings of veggies I don’t mind finishing it off with a millionaire’s bar or a slice of pumpkin bread. Balance and all that.

Even though my head is already planning for cooler weather I’m still trying to eat up all the summer produce while the getting is good.

Enter scene: this chopped chicken & raspberry salad.

Low FODMAP notes

I list this recipe as being FODMAP friendly, but take note of the almonds and avocado. A full serving of avocado is considered to be a high FODMAP food, but a fraction of that shouldn’t be an issue. I’ve read some people claim that only an 1/8 of an avocado is fine while others say 1/4. Mike was able to get away with 1/2 an avocado in smoothies. Since not all FODMAPs affect people in the same way you’ll have to use your own judgment here. This salad that can be split among 3-4 people calls for 1 whole avocado, so you won’t be eating the whole thing anyway. Same goes for the almonds – too many almonds can be an issue. Since this calls for 1/4 cup chopped in the whole thing so there shouldn’t be a problem.

Salads cancel out sweets, right?

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Recipe

Chicken Avocado & Raspberry Salad

Yield: 4 servings Prep Time: 10 minutes Cook Time: 5 minutes Total Time: 15 minutes

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Chopped chicken & raspberry salad with sliced avocado, crispy pancetta, and a handful of almonds topped with a creamy maple mustard dressing | paleo + dairy free + low fodmap

Ingredients

Salad

• 3 cups salad greens of your choice, (I used a head of gem lettuce)
• 2 cooked, , skinless chicken breasts, chopped
• 6 slices pancetta, (can sub with streaky bacon slices)
• 1 cup raspberries
• 1 avocado, , sliced* see notes about fodmaps
• 1/4 cup chopped almonds

Dressing

• 3 tablespoons fresh squeezed lemon juice
• 2 tablespoons maple syrup
• 2 teaspoons Dijon mustard
• 1 teaspoon whole grain mustard
• ¼ cup olive oil
• Salt and pepper to taste

Need help converting to weights? Check out my cups to grams Conversion Guide.

Instructions

1. Start by cooking the pancetta. Dry fry the slices in a medium sized skillet on a medium heat for a couple minutes on each side or until crispy. Once cooked remove from the heat and cool on a paper towel lined plate.
2. Prep the salad by tossing together the rest of the salad ingredients in a large bowl. Once the pancetta is cool enough to handle break the slices into small pieces and scatter over the top of the salad.
3. Make the dressing by adding all of the ingredients to a small jar with a lid. Close and shake until mixed and slightly emulsified.
4. Drizzle the dressing over the top. You will end up with left over dressing (unless you really like salads doused in dressing).

Notes

A full serving of avocado is considered to be a high FODMAP food, but a fraction of that shouldn't be an issue. I've read some people claim that only an 1/8 of an avocado is fine while others say 1/4. Since not all FODMAPs affect people in the same way you'll have to use your own judgment here. At any rate, unless you're eating the entire salad you won't be eating an entire avocado anyways.

Nutrition Information

Yield: 4 Calories: 441Saturated Fat: 6gCholesterol: 61mgSodium: 280mgCarbohydrates: 16gFiber: 5gSugar: 8gProtein: 21g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.

© A Saucy Kitchen, Sarah Nevins

Cuisine: Gluten Free