Evelyn Reed alright so this Low Residue Chicken Salad—yeah, it’s that weirdly specific diet you’re probably googling at 2am because your doctor dropped “low fiber” on you like it’s casual. and you still wanna eat real food. this one’s creamy, simple, not crunchy (we’ll get there), and it won’t make your gut rage. bonus: no beans, no raw kale, no stress.
Jump to RecipeIngredients Needed
- 1 pound cooked chicken breast: skinless, chopped small. lean, low fiber.
- ½ cup peeled, cooked carrots (instead of raw celery): softer, easy to digest, still a little crunch.
- 2 tbsp finely grated white onion (optional): less harsh than red, but skip it if your stomach says no.
- 2 tbsp finely chopped parsley (optional): adds color but leave it out if you’re flaring.
- ¼ cup plain Greek yogurt (2%+ fat): smooth, protein-rich, low residue.
- 2 tbsp avocado mayo: mild, creamy, low in fiber.
- 1 tsp yellow mustard (NOT Dijon): Dijon can have seeds or spices—no thanks.
- 1 tsp white vinegar: tiny splash for brightness, not balsamic.
- ¼ tsp salt: or to taste.
- Pinch ground white pepper: optional. black pepper is a little rough on inflamed guts.
- 🚫 No nuts. Nope. Too rough, too high fiber.
How To Make Low Residue Chicken Salad
Skip the crunchies:
No toasting nuts, no raw celery, no grapes. Just trust. Peel and boil carrots till soft but not mushy. Dice small.
Mix it all:
In a bowl, combine your chicken, soft diced carrots, yogurt, mayo, mustard, vinegar, and seasonings. If you’re adding onion or parsley, add them now. Stir gently.
Chill it:
Refrigerate for at least an hour. Cold = better texture, more flavor, easier on the gut.
Serve it up:
Eat it plain, with white rice, or tucked into a low residue pita or white bread. Soft lettuce leaf if you can tolerate it.
Recipe Tips
- Swap celery with cooked carrots or peeled zucchini if you want crunch.
- Skip nuts—your colon will thank you later.
- Use plain, full-fat yogurt. No 0% fat chalky sadness.
- Yellow mustard only. Dijon = spice city.
How to Store & Reheat
- Room Temperature: Not recommended. Chill it.
- Fridge: 4–5 days in sealed container.
- Freezer: Don’t freeze. Mayo + yogurt get weird.
Nutrition Facts (Approx. per ½ cup)
- Calories: 180
- Sodium: 150mg
- Protein: 8g
- Fat: 16g
- Carbs: 2g
- Fibre: 0.5g
- Sugar: 1g
FAQs
Is chicken salad low residue?
Yes—if you use cooked, skinless chicken and avoid high-fiber mix-ins like nuts, raw veggies, or dried fruit.
Can I use red onion?
Not ideal. Try white onion or skip it entirely if onions upset your gut.
What’s the best mayo for low residue?
Use any smooth mayo without chunks or seeds. Avocado or olive oil mayo is good.
Are carrots low residue?
Raw? No. But peeled and cooked? Yep. Just dice ’em fine.
Can I add grapes or apples?
Nope. Not while on low residue. Save the fruit for later.
Low Residue Chicken Salad Recipe
Course: DinnerCuisine: No-CookDifficulty: Easy6
servings10
minutes5
minutes180
kcalThis Low Residue Chicken Salad is creamy, gut-friendly, and totally no-fiber-drama—no nuts, no raw veg, just simple soft comfort in a bowl.
Ingredients
1 lb cooked chicken, cubed
½ cup peeled, boiled carrots, diced
2 tbsp grated white onion (optional)
2 tbsp chopped parsley (optional)
¼ cup Greek yogurt (2%+)
2 tbsp avocado mayo
1 tsp yellow mustard
1 tsp white vinegar
¼ tsp salt
Pinch ground white pepper
Directions
- Cook and dice carrots until tender.
- Mix all ingredients gently in a bowl.
- Chill for at least 1 hour.
- Serve cold in a sandwich or bowl.
- Store leftovers in the fridge.
Notes
- Do not use nuts or seeds—high residue.
- Peel all veggies, even carrots.
- Use full-fat yogurt for better texture.
- Avoid strong spices and raw onions.
