Low FODMAP Ceviche-Style Canned Fish Salad

I developed this recipe as an alternative to making tuna salad with mayonnaise. Ceviche is a Peruvian dish of raw fish mixed with vegetables and citrus juice. The citrus juice ‘cooks’ the fish. For our low spoons version we are using canned fish – tuna or salmon – and adding the fresh, tasty flavors of ceviche.

This ‘ceviche’ is fantastic on corn tortilla chips. You can buy them or make your own. You can of course also enjoy it on toasted low FODMAP bread or low FODMAP crackers. Also makes a yummy soft taco filling.

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Low FODMAP Ceviche-Style Salmon Salad

Makes 6 servings

Ingredients

• 2 (5-ounce) cans of salmon or tuna, drained
• 1/4 cup scallions, chopped (green parts only)
• 2 med tomatoes, seeded and chopped
• 1 med green bell pepper, chopped
• 1 small jalapeno pepper, finely diced (optional)
• 1 English cucumber (~1.25 cups), peeled, seeded, and chopped
• a handful cilantro, chopped, plus several sprigs for garnish
• 1 lemon or lime, juiced
• 1 teaspoon salt
• 1/4 teaspoon ground black pepper
• avocado slices (optional)
• GF tortilla chips for serving (optional)

Instructions

1. Place salmon in a bowl. Add scallions, tomato, cucumber, cilantro, and drizzle with lemon or lime juice and combine.
2. Season with salt and pepper.
3. Refrigerate for 20 minutes to allow the flavors to meld.
4. To serve, top with fresh sliced of avocado and serve with GF corn tortilla chips.

Low FODMAP Cucumber-Radish Salad with Mint & Feta

This easy yet refreshing salad is great served alongside Middle Eastern and Mediterranean entrees like Pan-Seared Lamb Chops with Moroccan Spices. It is at it’s best when freshly made so it should be the last thing assembled for a meal.

Scallions for this dish should be cut into long slender pieces. This can be done easily with an Asian scallion splitting tool. If you don’t have one, you can cut the scallions with a knife into curls. The mint is chiffonade cut, which may sound intimidating but is, in fact, very easy.

Monash recommends limiting portions of cumber to under a half cup so keep an eye on portion size.

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Low FODMAP Cucumber-Radish Salad with Mint & Feta

Makes 4 servings

Ingredients

• 1 English cucumber (or approximately 1lb Persian cucumbers), thinly sliced
• 2-3 scallions, shredded or cut into curls (green parts only)
• 3-4 red radishes, thinly sliced
• 10 tender mint leaves, chiffonade cut
• 2 tsp white wine vinegar or lemon juice
• 1 tbsp olive oil
• 1/4 tsp sea salt, more to taste
• tsp ground black pepper, more to taste
• 1/3 cup feta cheese crumbles

Instructions

1. In a medium mixing bowl, gently toss together the cucumbers, scallions, radishes, mint and vinegar.
2. Immediately before serving drizzle with olive oil. Add salt and pepper then toss to coat. Place on serving dish and top with feta cheese.

Low FODMAP Green Olive Egg Salad

Eggs are an easy low FODMAP food. They last a while in the fridge, they’re portable, and they can be used in whatever quantity you need from single serve to feeding the family. You can boil eggs early in the week and have them ready to go for snacking or use in recipes. That makes egg salad a perfect low spoons meal since it comes together very quickly and easily. While I enjoy traditional egg salad and eat it often, this recipe brings my bored tastebuds back to life with hint of briny olives.

If you can find low FODMAP bread, it is ideal for this recipe. Some sourdough breads are low FODMAP enough that they can be tolerated, but they vary widely between brands. You may need to experiment to find a brand that works for you.

Another option is lettuce cups. Keep it low carb by skipping the bread. Butter lettuce (aka Boston or Bibb lettuce) makes ideal cups. Romaine lettuce can be a bit harder to work with so opt for hearts of romaine instead of the outer leaves.

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Low FODMAP Green Olive Egg Salad

Makes 2 servings.

Ingredients

• 3 hard boiled eggs, peeled
• 1-2 tbsp mayonnaise
• 1-2 tbsp green pimiento-stuffed olives, chopped
• 1 tbsp scallions, minced (green parts only)
• 1/2 teaspoon olive brine
• 1/2 teaspoon yellow mustard
• 1/8 teaspoon celery seed
• 4 slices of low FODMAP bread OR 4-6 lettuce cups

Instructions

1. Chop the eggs by hand or with an egg slicer. Stir in the mayonnaise, olives, scallions, mustard and celery seed.
2. Divide the egg mixture into two portions and use it to make two sandwiches or 4-6 lettuce cups. Serve immediately.

Low FODMAP Basil BLT Pasta Salad

Get all the flavor of a gourmet BLT with this easy pasta salad. Cook the bacon on the stovetop or in the oven – both work great. This salad is best when freshly made so try to eat everything the same day. If planning on making enough for leftovers, add the bacon and lettuce as it is served so as not to become limp.

The basil-mayo dressing can also be used as salad dressing or sandwich spread. Up to two tablespoons per serving of dressing alone should be tolerated by most.

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Low FODMAP Basil BLT Pasta Salad

Makes ~3 servings

Ingredients

• 1 ¼ cups uncooked gluten free spiral pasta
• 3 cups romaine lettuce, chopped
• 1 cup cherry tomatoes, sliced in half
• 2-3 scallions, chopped (green parts only)
• 8 sugar-free bacon strips, chopped and fried crisp
• ¼ cup mayonnaise
• 1.5 tsp balsamic vinegar
• 1/4 tsp black pepper, or to taste
• 1 tsp garlic-infused olive oil (optional)
• 2 tbsp fresh basil, chopped
• Parmesan cheese, grated, to taste (optional)

Instructions

1. Cook the pasta according to the package directions, strain and then rinse under cold water. Drain well.
2. In a small bowl, make the dressing by whisking together the mayonnaise, balsamic vinegar, black pepper, basil and garlic-infused olive oil.
3. In a large bowl, combine the lettuce, tomatoes and pasta. Add the dressing. Toss the salad well to coat evenly. Add in the bacon and briefly toss. Top with parmesan cheese.

Low FODMAP Bacon Cheeseburger Salad

Makes one serving.

One dish I’ve been in love with ever since I had it at Black Bear Diner in California has been Cheeseburger Salad. It’s basically a low carb version of a cheeseburger – meat patty, onions, tomatoes, pickles and cheese on a bed of lettuce with dressing. As it turns out, a local bar here in Seattle called Loretta’s makes their own slightly different version that I love just as much.

My version, based on the Black Bear Diner version, has been created to be low FODMAP, easy and delicious. It’s a ‘composed salad’, meaning the ingredients are arranged on the plate or in the bowl in mounds or lines instead of being tossed. Dress with your choice of low FODMAP dressings – a simple vinaigrette or indulgent thousand island. (Recipes below).

Just a note – Most supermarket hamburger pickles and sweet relishes are not low FODMAP as they contain garlic. I have found that in spite of that, I tolerate them well, probably because I keep the serving size small. If you are concerned, you can make your own low FODMAP refrigerator pickles or simply leave them out. Choose the vinaigrette dressing to avoid issues with sweet relish.

Salad Ingredients

• 1 1/3 lb frozen burger patty
• 3 grape or cherry tomatoes, halved
• up to 2 cups chopped Romaine lettuce
• up to 1.5 oz of either blue cheese crumbles -OR- shredded cheddar
• up to 2 strips uncured bacon, cooked* and crumbled
• 1 scallion, sliced (green parts only)
• 3-4 hamburger dill pickle slices (optional)
• up to 2 oz sliced black olives (optional)

Salad Instructions

1. Heat a cast iron pan over medium heat. When it’s hot, cook frozen burger patty until the patty begins to leak juices. Flip and repeat. Cooking it this way will result in a medium or medium rare burger. Add more time if you want a more done patty. Remove from heat and set aside to rest.
2. Add the lettuce to a salad bowl or plate. Add tomatoes, scallions, black olives, pickles, bacon and cheese in separate piles on top of the lettuce, leaving room for the burger.
3. Slice the cooled hamburger patty into 1” wide strips and set onto the salad.
4. Drizzle dressing over the top or serve on the side. Allow about 2 ounces of dressing per serving.

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Basic Low FODMAP Vinaigrette Ingredients

• 2 tbsp garlic-infused olive oil
• 2 tsp red wine vinegar
• 1/2 tsp Dijon mustard
• a pinch of dried oregano or thyme
• a pinch of sea salt
• a few cracks of black pepper

Easy Thousand Island Dressing Ingredients

• 1/4 cup real mayonnaise
• 1 tsp low FODMAP ketchup
• 1 tsp sweet relish
• 1/4 tsp yellow mustard

Dressings Instructions

1. Select the dressing you wish to make. Combine the ingredients for that dressing in a small bowl and stir until will mixed.
2. Assemble the salad in a bowl. Pour the dressing over the salad. Serve immediately.

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For the Loretta’s version, use mesclun greens and sliced beefsteak tomatoes. Melt a slice of cheddar on the patty and don’t slice it. Skip the bacon and olives.

Low FODMAP Seattle-Style Teriyaki Chicken

Seattle is blessed with its own signature style of teriyaki. You can find teriyaki restaurants in great abundance throughout the region. This style of teriyaki differs from true Japanese teriyaki in that it is made without apples, which are high in FODMAPs. That makes it easier to adapt to a low FODMAP diet.

Pair with fresh hot rice and salad for a complete meal. Teriyaki places usually serve salads with either a tangy poppyseed dressing or a mayo-sesame Japanese-style dressing (my favorite). Find recipes for both in my Asian salad dressing recipes.

Please keep an eye on your shoyu (soy sauce) intake. There are 3 teaspoons of soy sauce per thigh. Monash says that up to 2 tablespoons of soy sauce is tolerated by most.

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Low FODMAP Seattle-Style Teriyaki Chicken

Makes 4 servings.

Ingredients

• 1 lb boneless skinless chicken thighs
• 1/3 cup shoyu (Japanese soy sauce)
• 3 tbsp cane sugar
• 2 tbsp mirin
• 1 tbsp garlic-infused olive oil
• 1 (1”) piece ginger, peeled and thinly sliced
• hot cooked jasmine rice or Japanese short grain rice for serving
• up to 2 cups chopped romaine lettuce

Instructions: Teriyaki Sauce

1. Bring soy sauce, sugar and mirin to a boil in a small sauce pan over medium high heat, stirring to dissolve the sugar. Remove from heat and allow to cool completely.

Instructions: Marinade

1. Prepare the marinade by combining 1/4 cup of above teriyaki sauce along with the garlic-infused olive oil and ginger in a blender and process until smooth, about 20 seconds. Reserve the remaining teriyaki sauce for serving.
2. Add chicken and marinade to a covered dish and marinate 1-24hrs.

Instructions: Broil the Chicken

1. Prepare oven for broiling by positioning the rack so the meat will be 4-6” from the heating element. (It can be further away – up to 8 inches – but you must increase the cooking time.) Broil ~10 minutes on one side only, so that a nice char develops and the chicken is at least 165F throughout.
2. Remove the chicken to a cutting board. Cut into 1″ strips.
3. Serve on a plate with hot white rice and a salad. Pour reserved teriyaki sauce over the chicken OR serve it on the side.

Low FODMAP Asian Salad Dressings

A friend rhetorically asked why restaurant salads taste so much better than homemade. I had to stop and think about it. There are a few reasons but the biggest difference to me is the dressing. Most restaurants make their own dressings from fresh, flavorful ingredients, unlike bottled dressings, which are loaded with preservatives and food stabilizers. Since I switched to making my own years ago, I have never gone back to bottled.

Today I have 3 Asian salad dressings for you. Make them up fresh and use them right away for best flavor. If you haven’t seen my post about ingredients for cooking Asian cuisines, you may wish to check it out first. For more information and ideas for making salads, please check out Low FODMAP Salad Building 101.

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Bento Box Sesame Dressing

This is the thin, pale dressing most often seen drizzled over iceberg lettuce in a bento box. Personally I prefer it tossed with shredded romaine lettuce and julienned carrots.

Makes ~4 side salad servings

• 1/4 cup mayonnaise
• 2 tbsp mirin
• 1/2 tsp sesame oil
• 1 tsp soy sauce

Combine all ingredients and stir well.

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Teriyaki Joint Poppyseed Dressing 

This is an Asian-style poppyseed dressing. It’s simple, sweet and tangy. Add just a few poppy seeds or go heavy. Up to 2 tablespoons of poppy seeds are typically tolerated by those on the low FODMAP diet. I love this dressing over shredded cabbage.

Makes ~4 side salad servings

• 1 tbsp sugar
• 1 tbsp rice wine vinegar
• 4 tbsp mayonnaise
• poppy seeds to taste

Combine all ingredients and stir well. Allow to chill in the refrigerator for 20-30 min to allow the sugar to dissolve completely. Stir or shake before serving.

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Vietnamese Nuoc Cham 

Nuoc cham is the dressing usually served at the side of a Vietnamese vermicelli bowl. You can soak rice vermicelli noodles according to the instructions on the packaging and serve them with all the trappings of a regular vermicelli bowl or you can use it on plain lettuce. I’ve even poured a little over chilled quinoa for a lovely Vietnamese grain salad.

Makes ~4 dinner salad servings

• 2 tbsp fish sauce
• 2 tbsp rice vinegar
• 4 tsp cane sugar
• 4 tbsp water
• 1 tsp garlic-infused olive oil
• 2 tbsp lime juice

Combine all ingredients and stir well.

Low FODMAP Classic Potato Salad

This potato salad is so tasty no one will ever notice it’s low FODMAP. It isn’t fancy. It’s just your standard potato salad, but this recipe’s joy is in its simplicity and familiarity. Use plain old yellow mustard here, nothing fancy. I use unpeeled potatoes because I prefer them. You can peel if you prefer. Makes enough for a small BBQ or pot luck. This recipe always gets compliments.

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Makes ~8 servings

Ingredients

• 2½ to 3 pounds Yukon gold potatoes, cut into bite-sized chunks
• 2 tablespoons apple cider vinegar
• 4 scallions, sliced (green parts only)
• 4 hard boiled eggs, peeled and diced
• 1 cup real mayonnaise (Hellman’s/Best Foods is what I use)
• 1 tablespoon yellow mustard
• 1 teaspoon celery seed
• sea salt and freshly ground black pepper
• paprika

Instructions

1. Add potatoes and water to a large pot and bring to a boil. Reduce heat to a simmer and boil potatoes until easily pierced with a fork. Drain well, transfer to a large mixing bowl and sprinkle with apple cider vinegar. Gently toss. Allow to cool for 15-20 minutes.
2. Mix mayonnaise, mustard and celery seed in a small mixing bowl. Set aside.
3. When potatoes are cool, season them with salt and pepper to taste. Add scallions and diced egg. Mix gently. Add mayonnaise mixture. Gently toss until everything is evenly coated. Transfer to a serving dish and top with a few shakes of paprika for garnish. Serve warm or cover and refrigerate for at least an hour to serve cold.

Low FODMAP Quinoa Veggie Bowls

Figuring out a portable low FODMAP lunch that doesn’t need to be microwaved can be a bit of a challenge. Luckily cold quinoa makes a nutritious and versatile base for lunches on the go. Add veggies, dressing and maybe some cheese for a satisfying vegetarian meal.

Quinoa with kale micro greens, chopped tomato, sliced radish, chopped cucumber and feta

The ingredients that go into a quinoa bowl can vary with what is on hand. Use classic flavor combinations or invent your own. The following recipe uses tahini and feta for a Mediterranean feel. Check out the variations listed after the recipe for more ideas.

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Makes 2 servings.

Ingredients

• 3/4 cup water
• 1/2 cup uncooked quinoa
• 2 tbsp olive oil
• 2 tbsp lemon juice (preferred) or apple cider vinegar
• 1/2 tsp tahini (or to taste up to 2 tbsp, optional)
• 5 grape tomatoes, sliced in half
• 1 radish, sliced (up to 4 radishes per serving)
• 1/2 cup Persian or English cucumber, chopped
• a few pinches of micro greens such as micro kale
• 1 tsp fresh oregano OR 1/2 tsp dried
• 2 scallions (green parts only), sliced
• feta crumbles
• sea salt to taste
• freshly ground black pepper to taste
• 1/8 tsp ground sumac (optional)

Instructions

1. Rinse quinoa thoroughly with cool water. Several changes of water may be necessary. Rinsing helps remove a natural coating, which some people find irritating to the stomach.
2. Bring water to a boil in a small sauce pan. Add rinsed quinoa and return to a boil. Reduce heat and simmer, covered, for 20 minutes. Be sure to check on it periodically so it doesn’t dry out and burn. Add a small amount of water if necessary. Allow to cool for at least 20 minutes after cooking. (Overnight in the fridge is great.)
3. Create a dressing by combining the lemon juice or ACV and olive oil in a small bowl. Add tahini, a few cracks of sea salt, a few cracks of black pepper and sumac. Mix thoroughly.
4. Combine cooled quinoa, veggies, cheese crumbles and herbs in a large mixing bowl. Mix in dressing and micro greens just before serving otherwise the dressing will not taste as good and your micro greens will wilt.

Variations

The beauty of this dish is it’s versatility. You can throw pretty much any low FODMAP ingredients you like into the bowl, just be sure not to exceed recommended portions. Other delicious things to add could include:

• roasted eggplant cubes (up to 1 cup)
• fresh carrot shreds (up to 1 medium carrot)
• chopped red, orange or yellow bell pepper (up to 1/3 cup)
• edamame (up to half cup)
• baby spinach (up to 1 cup)
• radicchio (up to 2 cups)
• arugula (up to 2 cups)
• olives (up to 15 small olives)
• lime juice (up to 1 cup)
• low FODMAP portions of nuts
• fresh herbs (mint, basil, parsley, cilantro, or dill)
• Vietnamese nuac cham
• goat cheese crumbles (up to 1 tbsp)
• garlic-infused olive oil
• marinated firm tofu (up to 1 cup)

How about a Greek-inspired quinoa bowl? Tomatoes, cucumber, bell pepper, black olives, feta, scallions (green parts only) and oregano.

You could make a Thai-inspired version with Thai basil, fish sauce, lime juice, cayenne (if tolerated), soy sauce, carrots, cucumbers, radishes, and peanuts.

It’s up to you.  Get creative!

Quinoa with yellow bell pepper, tomato, cucumber, scallions and feta dressed with dried oregano, dried mint, garlic-infused olive oil and ACV.

Quinoa with goat cheese, fresh mint, chopped tomatoes, chopped cucumber, sliced scallions and yellow bell pepper

Low FODMAP Salad Building 101

A green salad can be a surprisingly easy meal to make, especially if you have leftover cooked meats in the fridge. There’s a simple formula to follow:

greens + veggies + proteins + dressing = yum

Let’s break this down into low FODMAP choices and portion sizes. All of the following portion recommendations are for a single portion, as reported by Monash University’s FODMAP app.

Salad Greens

Because most greens do contain some FODMAPS, it is important to make sure to not exceed recommended portions. For dinner salads, select greens that you can have in quantity such as Romaine or red leaf lettuce. You can also use greens in combination for taste or nutrition. For side salads there is more freedom to choose since you can use higher FODMAP greens in smaller portions. Feel free to use ready to eat salad greens to save time and effort.

The following types of lettuce are the lowest FODMAP choices. Up to 2 cups of the following should be tolerated.

• Romaine lettuce
• Red leaf lettuce
• Butter lettuce
• Bibb lettuce
• Arugula/Rocket
• Radicchio

Higher FODMAP greens that can be enjoyed in smaller portions include:

• Baby spinach (up to 1.5 cups)
• White cabbage ( up to 3/4 cup)
• Kale (up to 1/2 cup)

Low FODMAP Vegetables

Fresh vegetables add color, texture and nutrition to a salad. Slice them with a mandolin, chop them with a knife or use a peeler/grater. Unsure of how much to use? Go with whatever looks nice to you. I build all my salads by how they look.

• Carrot, peeled and sliced or grated (up to 1 medium carrot)
• Red bell pepper, sliced or chopped (up to 1/2 cup)
• Cherry tomatoes, halved or quartered (up to 3)
• Cucumber, sliced into rounds (up to 1/2 cup)
• Radish, sliced into rounds (up to 4 radishes)
• Scallions, sliced (green parts only)
• Black olives, whole or sliced (up to 15)
• Jicama, peeled and medium diced (up to 1/2 cup)

Proteins

Turn a salad into a satisfying meal by adding the protein of your choice. Meats and eggs are low FODMAP so use them in whatever quantities you like. I typically use between 4-6 oz portions of leftover meats I have already cooked. If you plan on cooking your protein freshly, be sure to let it stand long enough too cool or it will wilt your greens. Poached or grilled chicken or fish works well for salads.

• Marinated firm tofu (up to 1 cup), diced
• Hard boiled egg, cut into wedges
• Sautéed shrimp
• Salmon
• Hot/cold smoked salmon
• Chicken, sliced or diced
• Bacon (up to 2 strips)
• Ham, diced
• Steak, sliced
• Seasoned ground beef crumbles
• Hamburger steak, cut into strips

Cheese

Many cheeses are low FODMAP. Hard cheeses and aged cheeses contain less lactose than fresh dairy. Avoid fresh cheeses like cottage cheese or farmer cheese.

• Parmesan, shredded or shaved (up to 1.5oz)
• Cheddar, sliced, shredded or cubed (up to 1.5oz)
• Swiss, sliced or cubed (up to 1.5oz)
• Colby, sliced or cubed (up to 1.5oz)
• Monterey Jack, sliced or cubed (up to 1.5oz)
• Havarti, sliced or cubed (up to 1.5oz)
• Mexican shredded cheese blend (up to 1.5oz)
• Mozzarella, shredded (up to 1.5 oz)
• Blue cheese crumbles (up to 1.5oz)
• Feta crumbles (up to 3 tbsp)
• Chèvre crumbles (up to 1 tbsp)

Putting It All Together – A Garden Salad for One

Once you’ve made your salad ingredient selections, it’s time for the dressing. Salad dressing is pretty easy to make and tastes infinitely better than bottled. Allow 2-3 ounces of dressing per meal salad. The 2 dressing recipes listed below are single ~2-ounce portions. Pick the one you prefer. Make sure to any prepared ingredients like ketchup and sweet relish do not contain high FODMAP ingredients like onion or garlic.

Garden Salad ingredients

• Up to 2 cups Romaine lettuce, washed, dried and chopped
• Hard boiled egg, cut into wedges
• 1 medium carrot, shredded or sliced
• 3 cherry tomatoes, halved
• 6-8 cucumber slices
• 1 radish, thinly sliced (optional)
• 4 black olives (optional)
• Handful shredded cheese

Basic Low FODMAP Vinaigrette Ingredients

• 2 tbsp garlic-infused olive oil
• 2 tsp red wine vinegar
• 1/2 tsp Dijon mustard
• a pinch of dried oregano or thyme
• a pinch of sea salt
• a few cracks of black pepper

Easy Thousand Island Dressing Ingredients

• 1/4 cup real mayonnaise
• 1 tsp ketchup
• 1 tsp sweet relish
• 1/4 tsp yellow mustard

Instructions

1. Select the dressing you wish to make. Combine the ingredients for that dressing in a small bowl and stir until will mixed.
2. Assemble the salad in a bowl. Pour the dressing over the salad. Serve immediately.

Makes 1 serving.