This low-FODMAP whole-grain salad is hearty and holds up well in the fridge, making it the perfect lunchbox meal. Serve it over a bed of baby greens for an extra serving of vegetables.
Ingredients
Salad
2 medium
carrots
cut into ½-inch pieces
1 tablespoons
avocado oil
¼ teaspoons
kosher salt
4 cups
cooked
oat groats
1 cups
cooked chicken
sliced
½ cups
finely chopped
parsley
4
green onions
thinly sliced
Dressing
2 tablespoons
raw apple cider vinegar
2 teaspoons
maple syrup
2 teaspoons
kosher salt
¼ cups
garlic infused olive oil
Nutrition Facts
Per serving Recipe serves 4
- Protein 21%
- Net carbs 53%
- Fat 26%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 423kcal
- Protein
- 20.1g
- Total Carbohydrates
- 60.9g
- Dietary Fiber
- 9.6g
- Net Carbs
- 51.4g
- Total Sugars
- 4.7g
- Sucrose
- 3g
- Glucose
- 0.24g
- Fructose
- 0.21g
- Total Fat
- 11.2g
- Saturated Fat
- 3.4g
- Monounsaturated Fat
- 11.2g
- Polyunsaturated Fat
- 3.9g
- Trans Fat
- 0.01g
- Cholesterol
- 26.3mg
- Sodium
- 689mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 14.6mg
- Thiamin (B1)
- 0.43mg
- Riboflavin (B2)
- 0.25mg
- Niacin (B3)
- 4.1mg
- Pantothenic Acid (B5)
- 0.47mg
- Vitamin B6
- 0.28mg
- Folate (B9)
- 54.2µg
- Vitamin B12
- 0.1µg
- Choline
- 36.9mg
Fat-Soluble Vitamins
- Vitamin A (Retinol)
- 4.2µg
- Vitamin E (Alpha-Tocopherol)
- 2.6mg
- Vitamin K1 (Phylloquinone)
- 162µg
Minerals
Minerals
- Calcium
- 80.9mg
- Iron
- 4.6mg
- Magnesium
- 129mg
- Phosphorus
- 416mg
- Potassium
- 563mg
- Zinc
- 3.7mg
- Copper
- 0.37mg
- Manganese
- 0.2mg
- Selenium
- 31.9µg
- Fluoride
- 0.98µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.29g
- Isoleucine
- 0.51g
- Leucine
- 0.72g
- Lysine
- 0.8g
- Methionine
- 0.25g
- Phenylalanine
- 0.39g
- Threonine
- 0.45g
- Tryptophan
- 0.11g
- Valine
- 0.48g
Non-Essential Amino Acids
- Alanine
- 0.54g
- Arginine
- 0.59g
- Aspartic Acid
- 0.89g
- Cystine
- 0.14g
- Glutamic Acid
- 1.5g
- Glycine
- 0.47g
- Proline
- 0.41g
- Serine
- 0.34g
- Tyrosine
- 0.32g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 4.7g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.14g
- DPA (22:5 n-3)
- 0.01g
- DHA (22:6 n-3)
- 0.01g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 2.7g
- Arachidonic Acid (AA)
- 0.04g
Other
Carotenoids
- Alpha-Carotene
- 1061µg
- Beta-Carotene
- 2994µg
- Lutein + Zeaxanthin
- 810µg
- Lycopene
- 0.31µg
Plant Sterols (Phytosterols)
- Phytosterols
- 0.38mg
- Beta-Sitosterol
- 0.14mg
- Stigmasterol
- 0.5mg
Other Compounds
- Betaine
- 0.12mg
