Looking for a lunch that fills you up without kicking off symptoms? This quinoa chicken salad has you covered. It is simple, gently flavoured, and built with Crohn’s-friendly ingredients that are kind to the gut, so you can enjoy a proper meal without the side-eye from your digestion.
Quinoa and Chicken Salad
Equipment
- Large mixing bowl
- Whisk
Ingredients
- 2 cups cooked quinoa about 300g
- 2 cooked chicken breasts shredded (about 400g)
- 1 red pepper chopped
- 1 small cucumber chopped
- 2 tbsp chopped fresh mint
- 2 tbsp chopped fresh parsley
- Juice of 1 lemon
- 2 tbsp olive oil
- Salt and pepper
Instructions
- In a large mixing bowl, combine the cooked quinoa, shredded chicken, chopped red pepper, chopped cucumber, mint, and parsley.
- In a small mixing bowl, whisk together the lemon juice, olive oil, and a pinch of salt and pepper.
- Pour the dressing over the salad and toss to combine.
- Serve chilled or at room temperature.
Notes
You can substitute other vegetables or herbs as desired.
Leftovers can be stored in the refrigerator for up to 3 days.
Quinoa Chicken Salad For Crohn’s-Friendly Lunches
Why it works. Quinoa brings slow-release energy and a soft texture, chicken adds steady protein, and the fresh vegetables keep things bright without piling on rich sauces. Mint and parsley lift the flavour without being heavy. A simple lemon dressing of olive oil and lemon keeps it clean and light. It is a Crohn’s-friendly salad you can feel good about adding to your list of healthy lunch recipes.
Ingredient swaps and low FODMAP tips
- If raw red pepper is tricky, try roasted pepper or grated carrot for a gentler crunch.
- Use deseeded cucumber, peel it if skins bother you.
- Low FODMAP chicken salad needs portion awareness. Keep herbs moderate if you are sensitive.
- Make it a gluten-free quinoa salad by sticking with plain quinoa and checking labels on any add-ins.
- For a dairy-free lunch recipe, keep the lemon dressing as written, no yoghurt needed.
- No quinoa today. Try cooled rice or small new potatoes for a simple quinoa salad swap that still feels soothing.
Simple meal prep and storage
Short on time. Batch-cook the chicken, rinse and cook quinoa until fluffy, then chill both. Toss with olive oil and lemon just before eating for the best texture. For meal prep tips, pack portions in lidded containers. Keep the dressing separate if you like your greens extra crisp. This makes handy Crohn’s lunch ideas that travel well.
Leftovers keep in the fridge for up to 3 days, which also makes it one of those protein-packed salads that slot neatly into low FODMAP lunch recipes and crohn’s diet meals without much fuss.
Nutrition at a glance
- Protein from chicken supports steady energy through the afternoon.
- Fibre from quinoa is gentle when well cooked, and the fresh vegetables add colour and micronutrients.
- Healthy fats from olive oil support flavour and satisfaction.
More ideas for your lunch box
Looking for lunch ideas for Crohn’s disease. Try this Crohn’s-friendly chicken salad as a base and tweak the flavours with extra lemon dressing, a pinch of cumin, or a few chopped chives. It is a gut-friendly lunch that feels fresh without being fussy. You can also keep a rotation of gluten-free salad options on hand so healthy lunch recipes feel easy, not like a chore.
Important medical note
Remember: This blog post is intended for informational purposes only and should not be construed as medical advice. Always consult with your doctor to discuss your individual situation and determine the best course of treatment for you. Do not start or stop medications without speaking to a doctor. Do not change your diet without speaking to your doctor or a healthcare professional.
