Low FODMAP Caprese Salad
Ingredients
MAKE GLUTEN FREEServings:
(½ cup per serving)DRESSING
4
olive oil
0.5
white vinegar
0.25
dijon mustard*
0.25
garlic infused oil*
0.25
salt
1
dried oregano*
1
white sugar
1
black pepper (a couple of grinds)
SALAD
100
cherry tomato (cut into quarters)
70
bocconcini (baby mozzarella balls) (cut into halves)
2
fresh basil (roughly torn or chopped)
0.5
balsamic reduction glaze/syrup (for serving, we used store-bought)
Low FODMAP Caprese Salad
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.
-
Gluten Free -
Low FODMAP -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(½ cup per serving)DRESSING
4
olive oil
0.5
white vinegar
0.25
dijon mustard*
0.25
garlic infused oil*
0.25
salt
1
dried oregano*
1
white sugar
1
black pepper (a couple of grinds)
SALAD
100
cherry tomato (cut into quarters)
70
bocconcini (baby mozzarella balls) (cut into halves)
2
fresh basil (roughly torn or chopped)
0.5
balsamic reduction glaze/syrup (for serving, we used store-bought)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
227
Fat
18.5g
Saturates
8.1g
Protein
8.3g
Carbs
6.9g
Sugars
6.3g
Fibre
1.2g
Salt
0.3g
Iron
0.9mg
Calcium
210.4mg
Calories
227
Fat
18.5g
Saturates
8.1g
Protein
8.3g
Carbs
6.9g
Sugars
6.3g
Fibre
1.2g
Salt
0.3g
Iron
0.9mg
Calcium
210.4mg
Calories
227
Fat
18.5g
Saturates
8.1g
Protein
8.3g
Carbs
6.9g
Sugars
6.3g
Fibre
1.2g
Salt
0.3g
Iron
0.9mg
Calcium
210.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Make the dressing. Place all the dressing ingredients in a small jar and shake until well combined.
- Cut the cherry tomatoes into quarters and the bocconcini balls into halves. Chop the fresh basil. Place in a bowl and gently toss through the dressing (use as little or as much as you desire). Drizzle in balsamic reduction and serve. Enjoy immediately.
- If preparing in advance you can prep the tomatoes and bocconcini and dressing. Assemble just before you are ready to eat and add the basil.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Check your mustard does not contain onion or garlic powder.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
