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Low FODMAP Salad Recipes
Nourish your body with these gorgeous low FODMAP salad recipes. Each recipe has been carefully created to be suitable for the first phase of the low FODMAP diet and reviewed by a FODMAP trained dietitian. You’ll find a mix of fresh and colourful salads made with FODMAP-friendly vegetables, proteins, grains and dressings, designed to support digestion while still being full of flavour.
Explore Our Low FODMAP Salad Recipes
Every recipe on this page has been reviewed by a FODMAP trained dietitian and is suitable for the first phase of the low FODMAP diet. Use the search and filters to narrow recipes by dietary needs, nutrition goals, or cooking style.
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Low FODMAP *
Salad *Every recipe has been reviewed by a FODMAP trained dietitian and is suitable for the first phase of the low FODMAP diet.
Prep Time: 5 MIN
Cook Time: 25 MIN
This low FODMAP dill and mustard potato salad made us do a happy dance! We love recipes that require minimal effort and are BIG on flavour. We know that you’ll be coming back time and time again for this easy potato salad. It features tender potatoes drizzled in an absolutely gorgeous sweet and tangy mustard dressing and topped with fresh pops of dill and spring onion/scallion.
Prep Time: 12 MIN
Just because you are on a low FODMAP diet, that doesn’t mean you need to give up caprese salad! This gorgeous recipe features a low FODMAP serving of cherry tomatoes, tasty bocconcini (baby mozzarella balls) and fresh basil that are tossed in a simple vinaigrette before being drizzled with a balsamic reduction. Yum!
Now, let’s set expectations here. The low FODMAP diet is all about serving sizes so you can’t sit down and eat a whole bowl of this salad. However, you can enjoy a ½ cup serving size which is perfect for a snack or as a lovely mini side salad. Once you’ve tested your tolerance to excess fructose you can increase your serving size.
To create a larger meal with the caprese salad try serving on buttered low FODMAP bread - you could even add a dollop of our traditional low FODMAP hummus.
Best flavour tips: Tomatoes don’t like being stored in the fridge, so for best results, store them on your benchtop. This helps them develop a rich flavour and prevents their texture from going grainy. We also recommend using a good quality olive oil when making the dressing.
Prep Time: 10 MIN
Cook Time: 20 MIN
This fresh and vibrant low FODMAP grilled chicken and egg salad is perfect for an easy dinner or lunch. It's filled with gorgeous summer flavours with hints of lime and basil. The cucumber gives the dish a refreshing crunch. We also love that this dish is protein-packed with tasty grilled chicken and hard-boiled eggs.
Note on sweet corn: This recipe uses a low FODMAP amount of sweet corn per serving. Please see the Monash University FODMAP diet app for more information.
Meat free note: We've had some requests on how to make this dish meat free - you could easily sub in crispy pan-fried tofu or a low FODMAP serving of butter beans fried in lemon and dairy free spread.
Prep Time: 15 MIN
Cook Time: 5 MIN
This low FODMAP chopped spring roll noodle salad has all the best bits of a spring roll but only takes a fraction of the time to make. We love how the crisp salad ingredients combine with the tender noodles and super creamy peanut dressing to make a delicious meal.
Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the
supervision of a healthcare professional.
A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.
Prep Time: 10 MIN
Cook Time: 30 MIN
These feel-good low FODMAP loaded Mediterranean street fries have all the fresh veggie vibes you’ve been craving, plus they are packed full of flavour.
Think super tasty homemade fries layered with a crispy chopped Mediterranean salad, light and tangy veggie dressing, and super creamy homemade tzatziki, all bundled up on a super cute platter. This recipe is a foodie dream.
Don't be scared off by the number of ingredients in this recipe. Lots of them are pantry staples and some ingredients repeat between the different food components.
FODMAP note: According to Monash University, canned chickpeas and common tomato both have low FODMAP servings. We’ve carefully controlled them in this dish so you can enjoy them together. All you need to do is follow the recipe instructions and divide the dish into the recommended servings.
Vegan/dairy free option: Use coconut yoghurt in the tzatziki and omit the feta.
Recipe last updated 14th December 2024.
Prep Time: 15 MIN
Cook Time: 10 MIN
There are no boring salads here! This low FODMAP grilled halloumi Mediterranean salad is so tasty and simple. It’s crunchy and fresh and full of feel-good vibes.
I love the golden crunchy croutons and lightly charred halloumi in this salad. If you don’t manage to polish off this salad in one go, then any leftovers make a lovely lunch option the following day.
FODMAP note: Sun-dried tomatoes have a small Low FODMAP serving size which we’ve used in this recipe. Please make sure you use Roma tomatoes and divide the recipe into the recommended number of servings to keep the salad low in FODMAPs.
Prep Time: 15 MIN
Say hello to the ultimate low FODMAP creamy chicken salad. This classic salad recipe is just waiting for you to make it!
It’s full of crunchy cucumber, crisp pops of celery, juicy cranberries, creamy dressing and gorgeous fresh herbs. Enjoy this salad by itself, in little lettuce cups, as a sandwich filler or on crunchy rice cakes.
This creamy chicken salad is a crowd pleaser and easy enough for a week-day meal or to take to your next gathering.
Prep in advance: This recipe assumes you have leftover cooked chicken available. If you don’t, then you’ll need to poach some chicken. Instructions on how to do this are at the end of the method.
Egg free option: For an egg free option, use vegan mayonnaise.
Recipe update: This recipe was updated on the 11 July 2024 after Monash University changed the recommendation for grapes. You can find a copy of the original recipe here.
Prep Time: 5 MIN
Cook Time: 10 MIN
Looking for a yummy side dish to wow your friends and family members with? We’ve got you covered with this low FODMAP green bean and bacon side dish.
Think tender pan-fried green beans, crispy bacon bits, crunchy toasted pumpkin seeds, and little pops of lemon and spring onion/scallion.
This dish is also really fast to make and is a great option for family celebrations or pot lucks when you are short on time.
FODMAP Note: Green beans are a low FODMAP vegetable that needs good portion control. Make sure you divide the recipe into the recommended number of serves.
Prep Time: 10 MIN
Cook Time: 45 MIN
Wholesome food is one of our true loves. This low FODMAP roasted parsnip, kale and green bean salad is lovely as a side dish when entertaining or easy enough to include as part of a mid week meal. The lemon dressing makes sure the dish is bursting with flavour.
There is only 20 minutes of hands-on time with this recipe - the rest of the time the parsnips are doing their thing in the oven.
You could serve this dish with chicken, fish, lamb, beef or alongside some crispy tofu or pan-fried butter beans (use a low FODMAP serve). It also pairs well with our creamy chive mashed potatoes.
Prep Time: 5 MIN
Cook Time: 20 MIN
Yes that’s right I said garlic. This gorgeous low FODMAP sticky garlic tofu veggie bowl is perfect for a speedy dinner. Don’t worry though, we’ve used tummy-friendly garlic infused oil in this recipe so you can enjoy it in the first phase of the low FODMAP diet.
To make this recipe even faster you can sub in leftover roast veggies and just heat them in a frypan.
Prep Time: 10 MIN
Cook Time: 20 MIN
Are you ready for a sassy salad? Say hello to this little beauty. It’s vibrant and bossy and will leave you wondering why you don’t make brown rice salad more often! This low FODMAP zingy lime & basil roast veggie salad is here to brighten your meal.
Think sweet roast veggies, tender brown rice, bossy lime and basil dressing, and crunchy toasted seeds.
This is definitely my type of salad!
Now if you can’t find Japanese/Kabocha/Buttercup pumpkin that’s okay. Don’t panic you can switch that out for roasted eggplant, green capscium/bell pepper, sweet potato, broccoli or green beans in the salad instead. You could also toss in a serving of feta if you tolerate low lactose dairy.
Prep in advance: The prep time in this recipe doesn’t include cooking your brown rice. I totally cheated and used a packet of pre-cooked brown rice but you could easily cook your own at home instead.
Prep Time: 20 MIN
Cook Time: 30 MIN
Oh hello gorgeous low FODMAP veggie-packed rice paper rolls smothered in peanut satay sauce! Do you want to be my lunch date?
These little gems aren’t much to look at BUT you can taste the freshness. The chewy rice paper rolls. The crunchy veggies. The little pops of herby goodness. The peanut satay sauce. It is so good.
Now we made these rice paper rolls using tempeh that we marinated overnight in this epic soy sauce, sriracha and maple syrup concoction. However, if you aren’t ready to invite tempeh into your life just yet, then that’s okay and you can swap it out for some grilled chicken instead.
Prep in advance: The trick to making these rice paper rolls a quick and easy lunch or throw together dinner is to have the tempeh prepped and cooked early, so do this at the start of your week and keep it in the fridge.
FODMAP notes: Small amounts of sriracha sauce are low FODMAP so you can enjoy the amount used in this recipe.
Prep Time: 5 MIN
Cook Time: 12 MIN
Fresh flavours, crunchy ingredients and packed full of omega 3… this low FODMAP Mustard Salmon Mason Jar Salad is perfect and makes for a guilt-free low FODMAP recipe for lunch.
FODMAP note: Avocado has a small low FODMAP serving size, all you need to do is divide the recipe into the recommended number of servings.
Prep Time: 15 MIN
Cook Time: 30 MIN
Something magical happens when you fuse miso and orange together in this low FODMAP orange miso roast veggie & lentil salad. Their flavours combine to create an Asian flavour bomb that keeps you going back for more! We’ve snuck a vegan protein source of canned lentils into this low FODMAP recipe - canned lentils are low FODMAP in small serves.
Cooking Note: Make sure you choose a miso paste that doesn't contain bonito! Also, choose a GF option if needed. You can often find miso paste in the International Aisle of the supermarket or in your local Asian grocery store.
PS... the prep photo shows what we call a Yam in NZ!
What do you call them in your country?
Let us know so we can update our ingredient database.
Prep Time: 3 MIN
This lovely low FODMAP Italian salad dressing is a super simple low FODMAP recipe to make and creates a really versatile dressing for your salad.
Prep Time: 15 MIN
Cook Time: 45 MIN
This low FODMAP vegan nourishing bowl makes a delicious lunch or dinner! I love the way the spicy lentils combine with the yummy green rice and the sweetness of the roasted vegetables. The pumpkin seeds also provide a nice crunch!How to Replace Low FODMAP Pumpkin: If you can't find low FODMAP pumpkin you can use sweet potato, just make sure you use the same amount as listed for the pumpkin to stay within low FODMAP limits.
Prep Time: 5 MIN
Cook Time: 15 MIN
Low FODMAP garlic infused croutons are delicious! They are perfect on salads, dipped in soup, or simply eaten as a snack. I used low FODMAP garlic infused oil and gluten-free bread to make sure these croutons are safe. You can read about why garlic infused oil is safe here.
Prep Time: 10 MIN
Struggling to pack a low FODMAP lunchbox? Let me show you how to create a delicious and filling low FODMAP lunch! Today's lunch box features a mustard mayo chicken salad, spiced pumpkin and carrot muffin, and low FODMAP hummus with veggie sticks! My top tips are to make the spiced pumpkin & carrot muffins and a batch of hummus over the weekend to cut down on food prep work during the week. Pack your mustard mayo chicken salad with ice packs (chiller pads) to keep it cool until lunch time.You can find the recipes here: Mustard mayo chicken salad via the Monash Low FODMAP Blog, spiced pumpkin & carrot muffins, roasted red pepper hummus.FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
Ingredient Information
There is lots to learn about the Low FODMAP Diet. The ingredients below are often confusing, however they all have low FODMAP options or portion sizes that can be used in the first phase of the diet. Click the ingredient to find out more information.
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