Chicken Caesar Salad Cups with Live Free Foods - Low FODMAP & Gluten Free
Chicken Caesar Salad Cups with Live Free Foods & The Friendly Gourmand - Low FODMAP, Gluten Free.JPG

Happy belated 2019, everyone! I hope all of you had a fantastic holiday season and have hit the ground running this year.

Today’s post is for everyone out there with a Brute of a gut.

I’m excited to announce that the first post of the year is in partnership with Live Free Foods;* given that their ranch dressing is the only bottled ranch I’ve ever liked, I was more than happy to taste and experiment with their Caesar dressing.

The dressing is fantastic to have in the fridge, for moments when you just can’t be bothered making your own from scratch. Like the ranch dressing, it’s tasty but mildly flavoured, which makes it a versatile bottle to have in your kitchen-arsenal. You can of course serve the following recipe as a normal/tossed salad, as opposed to in “cup” form, though the cups make it easier to serve specific portions.

* All photos, opinions and recipes are my own.

Friendly Notes

  • Parmesan is a low FODMAP cheese.

  • Semi sundried tomatoes are low FODMAP in serves of 3 (approx. 8 g). In this recipe, the amount per serve is safe.

  • Make sure the croutons you use (homemade or store bought) are low FODMAP - and gluten free, too, if required.

  • Butter lettuce is low FODMAP.

  • Parsley is a low FODMAP herb.

Chicken Caesar Salad Cups

Serves: 6 (entree/appetiser size) | Time: 15 minutes (if croutons made ahead of time)

Dietary Restrictions

Low FODMAP - Fructose Friendly - Gluten Free - Wheat Free


  • 1 cup gluten free/low FODMAP croutons

  • 2 cups cooked chicken, diced or shredded

  • 1/2 cup grated Parmesan cheese

  • 12 semi sundried tomatoes, diced

  • 3/4 cup Live Free Caesar salad dressing

  • Salt and pepper, to taste

  • 12 whole leaves of butter lettuce

  • Shaved Parmesan and Italian parsley, to garnish


The croutons can be made ahead of time. To make your own croutons, either:

  • dice 2-3 slices of bread (gluten free and/or low FODMAP) and bake them until firm - 180 C/350 F for 15 minutes or so - or

  • toast 2-3 slices of safe bread until firm, then dice.

While the croutons are cooling, shred or dice the chicken into 1/2 inch/1 cm pieces and put them in a large bowl.

Grate the Parmesan cheese and finely slice the sundried tomatoes, then add them to the bowl, too.

Pour in the cooled croutons and roughly combine, then gradually add the Caesar dressing and mix, until the desired moisture is achieved. Season with salt and pepper to taste, then give ingredients a final mix.

Layer two lettuce leaves together to form a bowl (six cups, total), either on individual plates, or one large serving dish. Top each lettuce bowl with 1/6 of the mixture, then garnish with shaved Parmesan and Italian parsley. Serve within 15 minutes for optimum freshness.

Enjoy - and don’t forget to sign up to receive an email with each new recipe.

Chicken Caesar Salad Cups with Live Free Foods & The Friendly Gourmand - Low FODMAP Gluten Free

Even Bailey approved…