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+ servings
bowl with a low fodmap salad and dressing in a small bowl
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4.84 from 6 votes

Low FODMAP Salad

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!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Lunch
Cuisine: Low Fodmap
Keyword: abundance bowl, nourishing bowl, salad
Servings: 1 person


  • 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.


This salad is a meal for one. If it's for more, just multiply by the number of people.
If it's a side dish, I suggest you do not add protein and that you multiply the quantities by the number of people.
The salad dressing serves up to 2 people. If it is for 4, double the amount of ingredients.
2022 UPDATE common tomatoes and strawberries have been retested. They passed from FODMAP free to a limited low FODMAP safe serving size of 2.29oz | 65g. On both cases, more has excess fructose. This is why the recipe calls for only one of these ingredients to avoid FODMAP stacking. For more information check the Monash FODMAP’s latest updates.