This recipe was inspired by a bowl I had a museum. As a person with a Fodmap-restricted diet I get excited when I dine out and find an item on the menu that actually looks safe. Especially considering some dishes I have to remove an item or make a substitution, and instead I get to order the dish knowing I’m eating it as the cook intended. Fortunately it was easy to replicate the dressing and I chose to add chicken for protein.

The first time I made the dish it was a weeknight and I went with regular walnuts and it was good. On a weekend I had the time to make the spiced walnuts and it did elevate it a bit, but the dish is still great with regular walnuts.

I added flaxseeds for fiber because the Fodmap diet is not particularly high in fiber.

Chicken, Carrot & Arugula Bowl with Spiced Walnuts and Turmeric Vinaigrette

Low Fodmap Chicken & Carrot Bowl with Turmeric-Cider Vinaigrette

Healthy meal that you can make some items ahead for a quick and delicious dinner.

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Prep Time 15

Cook Time 25

Total Time 40

Course Main Course

Cuisine American

Servings

Ingredients

Bowl

1/2 - 1 cup Quinoa
4 cups Arugula
2 cups Baby carrots
1 cup Shredded chicken (or sub rotisserie chicken)
1/4 cup Walnuts, chopped (spiced optional)
2 tbsp Flax seeds (optional)
Olive oil
Salt & pepper

Turmeric-Cider Vinaigrette

1 tbsp Apple cider vinegar
1 tbsp Maple syrup
1 tsp Garlic olive oil
1 tbsp Shallot olive oil
3 tbsp Olive oil
1/4 tsp Turmeric
1/8 tsp Cumin
1/2 tsp Salt
1/4 tsp Pepper

Spiced Walnuts

1/4 cup Walnuts, chopped
1 tsp Maple syrup
1/4 tsp Chili powder
1/2 tsp Ground ginger
Pinch Ground cinnamon
Pince Salt
3 tbsp Brown sugar

Instructions

Preheat oven to 400℉.
Slice thicker baby carrots into two pieces so they cook faster.
Toss carrots with olive oil, salt and pepper and roast until center of carrots is easily pierced with a fork.
Make dressing and set aside.
Make quinoa according to directions.
If using spiced walnuts, heat pan on stove to medium-low and pour maple syrup, spices and walnuts into pan and mix. Cook for a couple of minutes. Sprinkle brown sugar and mix and cook for a couple of minutes. Remove walnuts from pan to allow to cool and brown sugar to harden.
Plate arugula, warmed chicken, roasted carrots, walnuts and flaxseeds and toss with vinaigrette.

Notes

Flaxseeds are optional. I add them because they mix in well and add fiber.

I've made this dish with regular walnuts and spiced and both are great. On a weeknight it's regular walnuts, on the weekends I have the time to make the spiced walnuts.

For a vegetarian option, sub chicken with 1/4 cup chickpeas. Roast chickpeas with olive oil, salt and pepper at 400 F until crispy.

Keyword Chicken Bowl, Low Fodmap

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