This low FODMAP Salad recipe is quick, versatile and easy to make. And since it has almost no FODMAPs, you can eat according to appetite. A light and healthy meal to take to work or enjoy as a side dish!
Why do you need to try this low FODMAP salad
More than low FODMAP, this salad has almost no FODMAP. But, as you know, being on a low FODMAP diet doesn’t mean removing all FODMAPs from our plate. So why do I bring you a very low FODMAP recipe today?
The advantage of making a salad pratically without FODMAPs is that you won’t need to make a lot calculations. This means you don’t need to worry about quantities and you can eat freely without unpleasant symptoms.
Imagine how good it is to quickly make a nutritious salad without weighing the ingredients. Just choose and mix your favorite foods below and eat the amount you want, according to appetite!
What you’ll need
- Lettuce without FODMAPs or with trace amounts – butter, iceberg*, red coral and rocket/arugula*.
- Other FODMAP-free veggies – carrot, cucumber and radish.
- FODMAP-free toppings – chives, olives and pickled beetroot (not raw nor canned).
- Proteins (they have no FODMAPs) – boiled egg, canned tuna, grilled chicken breast.
*According to Monash University, you can also eat freely according to appetite.
2022 UPDATE common tomatoes and strawberries have been retested and both now have a limited low FODMAP safe serving size of 2.29oz | 65g. More has excess fructose. For more information check the Monash FODMAP’s latest updates.
Low FODMAP Salad Dressing
- Olive oil – olive oil has no FODMAP because it’s a fat. I recommend extra virgin olive oil for a more pronounced flavor. Note that fat affects gut motility and, when consumed in excess, can be an additional symptom trigger.
- Vinegar – red wine vinegar and apple cider vinegar are low FODMAP. Balsamic vinegar has fructose and you should use no more than one tablespoon per meal.
- Salt – fine or coarse salt also do not have FODMAP.
- Black pepper – the only pepper that has been tested, is normally well tolerated. You can omit if you prefer.
This simple vinaigrette is my favorite salad dressing. The trick is in the proportion 3 x oil and 1 x vinegar, well stirred before seasoning the salad.
More Low FODMAP Salads
Low FODMAP Salad
- 3.5 oz | 100g butter, iceberg or red coral lettuce OR a mix of the 3
- 1.7 oz | 50g arugula/rocket lettuce
- 1/3 cucumber
- 1 small carrot ribboned with a potato pealer
- 3 radishes thinly sliced
- 1 handful of olives
- 2.29 oz | 65g common tomato or strawberries
- 1.7 oz | 50g pickled beetroot
- 3.5 oz | 100g grilled chicken breast OR leftover chicken OR a boiled egg OR a can of tuna
- 3 tbsp chives cut with scissors
For the salad dressing
- 3 tbsp olive oil extra virgin
- 1 tbsp red wine vinegar OR apple cider vinegar
- Salt and black pepper to taste
Make the salad dressing
- Place all ingredients in a mason jar, put the lid on and shake well until completely mixed. Store the sauce in the jar in the refrigerator and use it only when eating the salad.
Make the salad
- Place all the ingredients in a large bowl or in a lunch box with a lid. Store in the refrigerator covered until you eat. Before serving, pour the dressing over the salad and mix well. Eat immediately.
Recipe revised and updated according to Monash FODMAP’s latest updates.