Charred Pepper & Chicken Salad (Low FODMAP)
Tender seared chicken meets smoky charred peppers in this vibrant, gut-friendly salad that's ready in 30 minutes—perfect for busy weeknights.
This recipe is completely low FODMAP as written and portions have been carefully calibrated to Monash University guidelines. Chicken is FODMAP-free. Red bell peppers are low FODMAP at 75g per serving (Monash safe limit). Cherry tomatoes are low FODMAP at 75g per serving (within the 91g safe limit for common tomatoes). Cucumber is low FODMAP at 50g per serving (well under the 75g limit). Watercress and Little Gem lettuce are both low FODMAP in the amounts used. Balsamic vinegar at 1 teaspoon per serving is safe. Lemon juice is low FODMAP. All ingredients are suitable for the elimination phase of the low FODMAP diet. Individual tolerance may vary—if you're particularly sensitive, you may want to start with slightly smaller portions of peppers and tomatoes and increase as tolerated.
Sometimes the simplest meals are the most satisfying, and this charred pepper and chicken salad proves exactly that. When you're managing IBS, finding quick, flavorful meals that won't trigger symptoms can feel like a challenge, but this recipe delivers on all fronts. The beauty lies in the technique: searing chicken breasts until golden creates incredible flavor without any need for high-FODMAP marinades, while charring bell peppers in the same pan adds a smoky sweetness that transforms ordinary vegetables into something special.
This salad works beautifully whether you serve it warm straight from the pan or prepare it ahead and enjoy it cold the next day. The combination of peppery watercress, crisp Little Gem lettuce, and juicy tomatoes provides a refreshing base that's naturally low in FODMAPs. A simple drizzle of balsamic vinegar and fresh lemon juice is all you need to tie everything together—no complicated dressings required.
What makes this recipe particularly valuable for FODMAP followers is its complete absence of common trigger ingredients. There's no garlic, no onion, no honey-based dressings—just pure, clean flavors that let the ingredients shine. Each serving provides a satisfying balance of lean protein, fiber-rich vegetables, and bright acidity, making it ideal for lunch or a light dinner. The entire dish comes together in one pan (plus assembly), meaning minimal cleanup and maximum flavor. Whether you're newly diagnosed with IBS or a seasoned low-FODMAP cook, this recipe deserves a permanent spot in your rotation.
🥗 Ingredients
Metric
- small chicken breasts about 250g total, boneless, skinless, halved horizontally to make 4 thin pieces
- cooking oil spray calorie-controlled or regular olive oil spray
- red bell pepper 1 medium pepper, deseeded and cut into 3cm chunks (75g per serving)
- Little Gem lettuce leaves separated and washed
- watercress tough stalks removed
- cherry tomatoes halved (75g per serving, within safe FODMAP limits)
- cucumber sliced into half-moons (50g per serving)
- balsamic vinegar 1 tsp per serving
- fresh lemon juice only, about 2 tablespoons
- sea salt
- black pepper freshly ground
Imperial
- small chicken breasts about 9 oz total, boneless, skinless, halved horizontally to make 4 thin pieces
- cooking oil spray calorie-controlled or regular olive oil spray
- red bell pepper 1 medium pepper, deseeded and cut into 1-inch chunks (2.6 oz per serving)
- Little Gem lettuce leaves separated and washed
- watercress tough stalks removed
- cherry tomatoes halved (2.6 oz per serving, within safe FODMAP limits)
- cucumber sliced into half-moons (1.75 oz per serving)
- balsamic vinegar 1 tsp per serving
- fresh lemon juice only, about 2 tablespoons
- sea salt
- black pepper freshly ground
👨🍳 Instructions
- 1
Prepare and season the chicken
Pat the chicken breast halves dry with paper towels, then season both sides generously with sea salt and freshly ground black pepper. This ensures the seasoning adheres well and creates a flavorful crust when searing.
⏱️ 3 min - 2
Sear the chicken
Heat a large non-stick frying pan over high heat and spray lightly with cooking oil. Once the pan is hot and shimmering, add the chicken pieces in a single layer. Cook without moving for 3 minutes until a golden-brown crust forms on the bottom. Flip each piece and cook for another 3 minutes on the second side, or until the chicken is cooked through and reaches an internal temperature of 75°C (165°F). Transfer the chicken to a clean plate and set aside to rest.
⏱️ 7 min - 3
Char the peppers
Spray the same pan with a little more oil and return it to high heat. Add the bell pepper chunks in a single layer and let them cook undisturbed for 3 minutes until charred and blistered on the bottom. Flip the pieces and cook for another 3 minutes until the peppers are lightly charred all over and beginning to soften but still retain some bite. Remove from heat.
⏱️ 7 min - 4
Assemble the salad base
Divide the Little Gem lettuce leaves between two serving plates, arranging them as a base. Scatter the watercress evenly over the lettuce, then distribute the tomato halves and cucumber slices across both plates. Top with the warm charred peppers, spreading them out for visual appeal.
⏱️ 5 min - 5
Slice and serve
Slice each rested chicken piece on the diagonal into 1cm thick strips. Arrange the sliced chicken over the top of each salad, fanning it out attractively. Drizzle 1 teaspoon of balsamic vinegar over each plate, then squeeze the fresh lemon juice evenly across the salads. Finish with a final grind of black pepper and serve immediately while the chicken and peppers are still warm, or allow to cool and refrigerate for up to 24 hours for a cold salad option.
⏱️ 8 min
🔄 FODMAP-Friendly Swaps
All are low FODMAP protein alternatives. Tofu provides a vegetarian option, while turkey and tuna offer different flavor profiles.
All bell pepper colors are low FODMAP at 75g. Zucchini and eggplant provide similar texture when charred and are low FODMAP in specified portions.
All are low FODMAP salad greens that provide a similar crisp, fresh base for the salad.
These peppery greens are all low FODMAP and provide a similar flavor profile to watercress.
All are low FODMAP vinegars in small amounts and provide acidity to balance the salad.
🔬 The Science Behind This Recipe
Bell peppers are an excellent choice for IBS management because they're low in FODMAPs when consumed in appropriate portions. According to Monash University testing, red bell peppers contain minimal amounts of fructans and are safe up to 75g per serving. This recipe uses 75g per serving to stay within safe limits. The capsaicin compounds in peppers are concentrated in the seeds and membranes, which we remove, leaving only the sweet, digestible flesh. Charring the peppers breaks down some of their cell walls, making them easier to digest while intensifying their natural sweetness through caramelization. Chicken breast is a complete protein source that's entirely FODMAP-free, providing essential amino acids without any fermentable carbohydrates. The combination of protein and low-FODMAP vegetables creates a balanced meal that supports stable blood sugar levels and provides sustained energy without triggering digestive symptoms. Watercress and lettuce are both low-FODMAP greens that add fiber, vitamins, and minerals without contributing to bloating or discomfort. The small amount of balsamic vinegar (1 teaspoon per serving) adds acidity and depth of flavor while remaining well below the threshold that could trigger symptoms in sensitive individuals.
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