Butter Lettuce Salad with Herby Lemon Feta (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-3

This crisp salad is just bursting with flavor thanks to the lemony herb dressing. It’s quick to make and can be assembled at the last minute so it’s perfect for the family or for a dinner party. You can change up the greens if you like and add more or less depending on what you have on hand. This salad is a great change of pace from the standard fare so if you looking for a new salad to try, this is it! I hope you enjoy it as much as I do.

Ingredients: Salad

4 cups butter lettuce, washed and dried

1 cup arugula (optional)

4 Persian cucumbers (optional)

1/2 avocado, diced

1/3 cup slivered toasted almonds (or sliced or chopped raw almonds are ok too)

Ingredients: Dressing

5 ounces crumbled feta cheese

1/4 cup extra virgin olive oil

1 tablespoon lemon juice

1 tablespoon fresh dill, chopped

1/2 cup fresh basil, chopped

1/4 teaspoon black pepper

Pinch red pepper flakes (for serving, optional); and here’s a nifty red pepper flake grinder too

Directions

(1) Prepare: Wash and dry the lettuce. Slice the cucumbers (if using) and chop the almonds.

(2) Build the salad: Put the lettuce and arugula (if using) in a large salad bowl. Add the cucumbers and the avocado.

(3) Make the dressing: Put the crumbled feta cheese in a bowl. Add the olive oil, lemon juice, and dill. Toss gently. Season with pepper, and chili flakes (if using). Toss to combine. Add

(4) Finish: Pour the dressing over the lettuce and gently toss the salad with the dressing. Sprinkle with the slivered almonds.

(5) Plate and serve: This salad is great on its own or as a side to seafood (especially), chicken, or beef.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ salad recipes

Simply Delicious Tuna Salad (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 2 • Ok to make ahead: Steps 1-2

Tuna is a wonderful protein source full of important omega 3’s. And, it’s easy to keep on hand in your pantry. It’s also one of those foods we often forget about so this recipe should serve as a reminder to get that tuna out of the pantry and make something delicious! There are all kinds of tuna options available in the grocery store now that are quite delicious. I use Yellow Fin Tuna, or Skipjack Tuna to ensure a low mercury content. This recipe includes chopped celery and almonds for some crunch and green onions for some added flavor and color. I served it on a bed of mixed greens with some hard-cooked eggs alongside and it made a perfect summer supper.

Ingredients

5-ounce can Yellow Fin Tuna, or Skipjack Tuna, drained

2 tablespoons mayonnaise

Juice of 1/2 lemon (about 1 tablespoon)

1 green onion, green part only, chopped

1/4 cup raw almonds, roughly chopped

1/2 stalk celery, chopped

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Mixed salad greens and chopped veggies, for serving

Hard-cooked eggs, optional, for serving

Directions

(1) Prepare: Chop the green onion greens and the almonds. Drain the liquid off the can of tuna.

(2) Combine: Combine tuna, mayonnaise, lemon juice, green onion greens, almonds, celery, salt, and pepper in a small bowl and use a fork to blend. Don’t over mix so you keep some of the form of the tuna.

Make-ahead note: At this point, you may cover the bowl with plastic wrap and store the mixture in the refrigerator until you’re ready to serve.

(3) Prepare your greens and veggies: Wash and dry the lettuce and chop the veggies you want to include. Then make a bed of greens and veggies on each plate.

(4) Plate and serve: Put a scoop of tuna salad on top of the greens. Serve alongside a couple of hard-cooked eggs or a piece of toasted sourdough bread.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ salad recipes

Walnut Gorgonzola Salad (Low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-3

This is a wonderful salad that is a nice change from the standard fare. The combination of the walnuts and the walnut oil gives the salad a rich and delicious flavor that is balanced by the sweet balsamic vinegar and the tangy gorgonzola. I used a combination of spinach, arugula, and romaine (for some crunch), but you could use spring mix or whatever you like. Enjoy this salad as a vegetarian main course or as a perfect side for grilled meat (steak in particular!)

Ingredients: Salad

4 cups mixed salad greens (spring mix or a combination of what you have on hand)

1 green onion (green part only) finely chopped

3/4 cup coarsely chopped walnuts

4 ounces of gorgonzola crumbles

1 medium stalk of celery, sliced (optional)

Ingredients: Walnut Vinaigrette

1/4 cup roasted walnut oil

2 tablespoons balsamic vinegar

1 tablespoon olive oil

1 teaspoon Dijon mustard

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Directions

(1) Prepare: Wash and spin dry the lettuce. Chop the green onion greens, the celery (if using), and the walnuts.

(2) Make the dressing: Put all dressing ingredients in a small jar or bowl and shake or whisk to combine.

(3) Make the salad: Layer the salad greens in the bowl and then add the rest of the salad ingredients.

Make-ahead note: At this point, you may put the whole salad bowl in the refrigerator for an hour or two until you’re ready to serve.

(4) Add the dressing: Drizzle with about half the dressing. Toss and taste. Add more dressing if you like.

(5) Finish: Sprinkle lightly with about 1/4 teaspoon Kosher salt and a few grinds of black pepper.

(6) Plate and serve: Serve on its own or as a delicious side for grilled beef, chicken, or pork.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ salad recipes

Curried Tofu and Spinach Salad (Low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-3

Esalen is an amazing place located on the Northern California Coast near Big Sur. Famous for their incredible retreats and workshops, they are also well known for their amazing food. This recipe for curried tofu was featured in their 2006 Esalen Cookbook by Charlie Cascio, and it’s so delicious, I had to share (with a few small modifications of my own of course). Firm tofu is crumbled, seasoned, and combined with crispy vegetables, crunchy seeds, and a delightful dressing. I added a bed of spinach dressed in a complementary dressing and the combination was fantastic. It’s quick to make and your gut will thank you for a meal as nourishing and flavorful as this.

Ingredients: Curried Tofu

1 pound extra-firm tofu, drained

1/2 cup sunflower seeds (roasted)

2 tablespoons freshly-squeezed lemon juice

1 teaspoon gluten-free, low-sodium soy sauce

2 tablespoons yellow curry powder

1 tablespoon cumin

1 1/2 teaspoons Kosher salt

2 teaspoons nutritional yeast

2 green onions (green part only) thinly sliced

1/2 cup grated carrots

1/2 cup finely diced celery

1/2 cup finely diced red bell pepper

1/2 cup finely chopped Kalamata olives (plus a few whole ones if you like)

1/2 cup minced flat-leaf parsley

1/4 teaspoon black pepper

Ingredients: Spinach Salad

2 cups baby spinach, washed and long stems removed

2 tablespoons white balsamic vinegar

2 tablespoons extra-virgin olive oil (plus extra for drizzling)

2 teaspoons gluten-free soy sauce

1/2 teaspoon curry powder

1/4 teaspoon black pepper

Directions

(1) Prepare the tofu: Remove the tofu from the package and set it on a plate with folded paper towels under it. Put another (heavy) plate on top and set the whole thing in the refrigerator. This will gradually press the extra water out of the tofu. Leave it there for a few minutes or a few hours, or overnight, depending on how much time you have.

(2) Roast the sunflower seeds: Meanwhile, put the sunflower seeds on a small rimmed baking sheet in a 375-degree F oven for 2-3 minutes until toasted and golden brown. Set aside.

(3) Crumble the tofu: You can cut the tofu into small cubes, or turn it into crumbles by breaking it up with your fingers, then using two knives or a pastry cutter to break it up into evenly-sized crumbles. Set aside.

(4) Make the dressing: In a small bowl, combine the lemon juice, soy sauce, curry powder, cumin, salt, and nutritional yeast.

(5) Assemble the salad: Add this to the crumbled tofu and toss well to combine. Add green onions, carrots, celery, peppers, olives, roasted sunflower seeds, and parsley. Toss together until well blended.

Make-ahead note: At this point, you may put the tofu in a covered container and keep it in the refrigerator for a few hours or overnight, until you’re ready to serve.

(5) Make the spinach salad: Combine dressing ingredients in a small jar and shake to blend. Toss the dressing with the spinach.

(6) Plate and serve: Serve on a bed of spinach salad. Sprinkle with toasted sunflower seeds and a bit of salt and pepper. If you like, drizzle with a bit more olive oil before serving.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.

Have a question you’d like to have answered? Email me at hello@ibsgamechangercom

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ plant-forward recipes

Crisp Veggie Slaw (Low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-3

This twist on the classic cole slaw is so good, you may never go back! The combination of crisp vegetables with the savory dressing and sweet pineapple is not only delicious, it’s a great rainbow of colors to add to your plate. This salad is a wonderful make-ahead dish because it stays crisp and the flavors get better with a little time. So, toss some together on the weekend and enjoy it with lunch or dinner during the week.

Ingredients: Salad

3 cups (7.95 oz) red cabbage, thinly sliced

4 medium carrots (10 oz), grated (peeling is optional)

2 cups (10 oz) jicama, peeled and grated

1 cup (4.94 oz) fresh pineapple, chopped (optional)

Ingredients: Dressing

2-3 (1 - 1.5 oz) tablespoons mayonnaise

1 (0.5 oz) tablespoon Lime juice

1 tablespoon (0.7 oz) Maple syrup

1 tablespoon (0.5 oz) Worcestershire

Kosher salt and black pepper (for serving)

Directions

(1) Prepare: Slice the cabbage. Grate the carrots and jicama. Chop the pineapple. Put all ingredients in a salad bowl.

(2) Make the dressing: Combine all dressing ingredients in a glass jar or small bowl. Shake or whisk to combine.

(3) Make the salad: Drizzle about half the dressing over the vegetables and pineapple in the bowl. Toss to combine. Taste and then add more dressing to your taste.

Make-ahead note: At this point, you may put the salad in an airtight container and keep it in the refrigerator for up to 3 days.

(5) Plate and serve: Serve cold all by itself or alongside a hot or cold main course. Add a sprinkle of salt and pepper if you like.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ salad recipes

Crisp and Crunchy Chicken Salad (Low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-3

I love a good chicken salad and this version has become a favorite. A variety of vegetables make it crisp, crunchy, and delicious. It’s a great way to use up leftover chicken and add some protein and flavor to your favorite green salad. You can be creative with the crunchy vegetables you include depending on what you have on hand. It’s delicious on its own, as a side salad, or blended with gluten-free pasta to make a delightful chicken pasta salad.

Ingredients: Salad

1 cup (6 oz) cooked chicken, chopped

2 small stalks (0.7 oz) celery, chopped

1/2 red bell pepper (4 oz), chopped

1/2 cup (2.65 oz) jicama or cucumber, peeled and chopped (use cucumber for lower carb version)

1/4 cup almonds (0.85 oz/about 20 almonds), chopped

1/2 teaspoon (.07 oz) Kosher salt

1/4 teaspoon (.03 oz)  black pepper

Ingredients: Dressing

2 tablespoons (1.41 oz) mayonnaise

1 tablespoon (0.55 oz) lemon juice

1 tablespoon (0.74 oz) Worcestershire sauce

1 tablespoon (0.81 oz) Dijon mustard

2 teaspoons (0.42 oz) olive oil

Directions

(1) Prepare: Chop the chicken, vegetables, and almonds (if using) and put it all in a medium-sized bowl.

(2) Make the dressing: Combine all dressing ingredients in a small bowl and whisk to combine.

(3) Finish: Add dressing to the chicken and vegetables and stir to combine. Taste and add salt and pepper

Make-ahead note: At this point, you may keep the salad in the refrigerator until it’s ready to serve.

(4) Plate and serve: Serve a scoop of this chicken salad on your favorite green salad or enjoy it on its own.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ salad recipes

Veggie Ceviche (Low FODMAP)

30 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4+ • Serving Size 2 cups • Ok to make ahead: Steps 1-3

I was traveling in Mexico recently and I encountered a menu item called “vegetable ceviche.” Of course, I had to order it so I could see what it was. It was delicious but had some ingredients that weren’t low FODMAP. So off to the kitchen I went to create my own version of this delightful salad and voila. Here it is. This salad is delicious, visually appealing, a great way to eat a rainbow of plants, and the best part is, it will keep (and still be delicious) for up to a week! You can be creative with the ingredients based on what you have on hand or what’s available in season. It’s wonderful on its own or as a refreshing side dish to grilled fish or meat. This salad is particularly nice alongside spicy grilled meat, such as my Cajun Creole Grilled Chicken, as it’s very refreshing and cooling.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ salad recipes

Easy Smoked Salmon Salad (Low FODMAP)

20 Minutes prep • 3-4 Hours cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-3

Creamy avocado, perfect eggs, tangy feta, crisp lettuce, and cool cucumbers are the perfect bed for this delicious smoked salmon. Drizzle on the lemon dijon dressing and you have a perfectly delicious and quite hearty salad. I cooked the salmon on my backyard smoker, but you could cook it in the oven and it would still be delicious.

Ingredients: Salmon

1 1/2 pounds salmon or steelhead salmon

1 - 2 tablespoons Smoke N Sanity Sweet Maple Dust (Use code IBSGC15 for 15% off)

1 teaspoon Kosher salt

1/2 teaspoon Red pepper flakes (and here’s a nifty red pepper flake grinder!)

1 tablespoon olive oil

1/2 - 1 lemon sliced

Ingredients: Salad

1 head butter lettuce, washed and dried

2 - 3 Persian cucumbers, washed and sliced

Handful of cherry tomatoes, halved

1/3 cup feta cheese, crumbled

Fresh chives and/or dill for serving

Ingredients: Dressing

1/4 cup lemon juice

1/4 cup olive oil

1 1/2 teaspoons Dijon mustard

Kosher salt and pepper

Directions: Salmon

(1) Prepare: Preheat the smoker or grill to 180 degrees F. Lay fish out, skin side down, on a piece of heavy aluminum foil. Sprinkle the sweet maple dust, salt, and red pepper flakes evenly over the fish. Drizzle with olive oil.

(2) Cook the fish: Put the fish on the foil directly on the grill grates. Do not wrap the fish in the foil—leave it flat. Cook with the smoker or grill lid closed for about 3 - 4 hours until the fish is cooked through.

(3) Finish: Remove fish from the grill and add lemon slices and chopped chives.

Make-ahead note: At this point, you may keep the fish in the refrigerator for 2 - 3 days until you’re ready to serve it.

Directions: Salad

(4) Prepare: Wash all produce. Slice cucumbers, break lettuce into bite-sized pieces, and cut cherry tomatoes in half.

(5) Make the dressing: Combine ingredients in a jar or small bowl and shake or whisk to blend.

(6) Make the salad: Put all ingredients except salmon in a large bowl. Toss to combine. Drizzle with dressing and toss once more.

(7) Plate and serve: Put the salad on each plate. Cut the salmon into portions size pieces and lay one on top of each salad. Sprinkle with fresh herbs and a grind of black pepper.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Cranberry Apple Quinoa Salad (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6 • Ok to make ahead: Steps 1-5

Apples you say? And it’s low FODMAP? Yes! If you manage your serving sizes, you can (and should!) eat everything possible. For some foods I really love, I think of them more like a seasoning than a main course and I add just enough to get a taste but not so much as to trigger symptoms. Sitting down to eat less than 1/8 of an apple would definitely not be satisfying, but encountering small pieces of apple in a salad is quite wonderful. Hence this cranberry apple quinoa salad! I hope you enjoy this simple salad as much as I do. And, if you’re counting, this salad contains 11 different plants so your gut biome will be happy too.

Ingredients: Salad

1 cup quinoa (uncooked), rinsed well

3 tablespoons basil, roughly chopped

2. tablespoons mint, roughly chopped

1/2 apple, cored and chopped into small pieces

1/2 cup pumpkin seeds (raw)

1/2 cup walnuts, roughly chopped

3/4 cup crumbled feta cheese

1/2 cup dried cranberries

Ingredients: Dressing

1 lemon, juiced

1/2 lime, juiced

1 tablespoon maple syrup

1/4 cup olive oil

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

Directions

(1) Cook quinoa: Rinse and cook quinoa per package instructions and let cool. (Be sure to rinse it very well before cooking.)

(2) Prepare: Chop the walnuts, basil, mint, and apple.

(3) Prepare salad: In a large bowl combine the quinoa, basil, mint, apple, pumpkin seeds, walnuts, and feta.

(4) Make the dressing: In a small jar or bowl, combine all dressing ingredients. Shake or whisk to combine.

(5) Dress the salad: Drizzle the dressing over the salad. Toss to combine.

Make-ahead note: At this point, you may keep the salad in the refrigerator until you’re ready to serve. The flavors improve with time so keep right on enjoying this salad and don’t be afraid to make it ahead.

(6) Plate and serve: Serve right away, or chill in the refrigerator and serve for up to 3 days.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ salad recipes

Chinese New Year Chicken Salad (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1-3

In honor of Chinese New Year, I created a recipe for a delicious, low FODMAP Chinese chicken salad that is heavy on the vegetables and flavor and light on the effort to make! This salad is crispy, crunchy, and everything you want a Chinese chicken salad to be. It’s a great way to use up leftover chicken, but if you need to cook some just for the recipe, I’ve provided an easy recipe that turns out perfectly-cooked chicken every time.

Ingredients: Dressing

3 tablespoons gluten-free soy sauce

3 tablespoons seasoned rice vinegar

2 tablespoons toasted sesame oil

2 tablespoons butter

2 teaspoons fresh ginger, grated

1/2 teaspoon black pepper

Ingredients: Salad

4 cups cabbage, thinly chopped/shredded

1 cup carrot, grated (swap in additional cabbage or bell pepper for lower-carb version)

1 red bell pepper, julienned (finely sliced)

1 cup Jicama, grated (or use sliced water chestnuts) - swap in additional cabbage or bell pepper for lower-carb version

1 cup raw almonds, chopped or sliced

2 cups cooked chicken, shredded (see recipe below)

1/2 cup green onions, green part only, finely sliced on the diagonal

1 - 2 tsp black sesame seeds, optional for garnish

Directions

(1) Cook the chicken: Don’t have cooked chicken? Cook some up using this quick and foolproof method:

Heat 1 tablespoon each butter and toasted sesame oil in a frying pan over medium-high heat. Season each chicken breast with a sprinkle of salt and pepper. Add a few slices of fresh ginger to the pan. Put the chicken in the pan in one layer. Cook for 2 -3 minutes until browned on the bottom. Flip the chicken breast(s), cook for 2-3 minutes on the second side, until browned. Reduce heat to low. Cover the pan and cook for 12 minutes. Leave cover in place. Turn the heat off. Leave for another 12 minutes. Voila! Perfectly cooked chicken. (If the chicken breasts are very thick, then slice them in half horizontally before cooking them in this manner.)

(2) Prepare: Chop the almonds, shred the cabbage, carrot (if using), and jicama (if using). Slice the bell pepper and chop the green onions.

(3) Make the dressing: Combine the dressing ingredients in a jar and shake. Let sit for about 10 minutes before tossing with the salad to allow flavors to blend.

(4) Make the salad: Place the Salad ingredients in a large bowl. Drizzle the dressing over the salad and then toss it all together.

Make-ahead note: Keep salad, dressing, and garnish separate until ready to serve. Without dressing, this salad will keep for 2 -3 days in an airtight container in the refrigerator. Keep the dressing in the refrigerator too.

(5) Plate and serve: Divide between serving plates or bowls. Top with a sprinkle of sesame seeds.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Butter Lettuce and Arugula Salad with Hazelnuts and Crispy Quinoa (Low FODMAP)

20 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

Creamy dressing, crispy quinoa, and crunchy hazelnuts come together to make this salad not only delicious but nutritious, beautiful, and decidedly different from the usual salad. Perfect on its own or as an accompaniment to your favorite main course, this salad is easy to prepare ahead and toss together at the last minute.

Ingredients: Salad

1 tablespoon coconut oil

1/2 cup cooked and cooled quinoa

1 head red or green butter lettuce

2 cups arugula

1/2 cup toasted hazelnuts, roughly chopped

1/2 cup dried cranberries

Ingredients: Dressing

1/4 cup Meyer lemon juice

2 tablespoons red wine vinegar

1 tablespoon maple syrup

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

1 teaspoon equal parts dried oregano, basil, and parsley

Pinch each Kosher salt and black pepper

1/3 cup lactose-free sour cream

3 tablespoons extra virgin olive oil

Directions

(1) Toast the quinoa: Heat the coconut oil over high heat in a frying pan. Once it's hot, add the cooked quinoa and saute for about 2-3 minutes until dry and crisp. You will notice the steam will release and you will hear the quinoa crackling as it cooks. After about 3 minutes, set aside to cool completely. 

(2) Make the dressing: In a small jar combine the lemon juice, vinegar, maple syrup, garlic salt, herbs, salt, pepper, sour cream, and olive oil. Shake to combine, taste for seasoning, and alter as you wish. This can be made up to a week in advance and kept refrigerated until you’re ready to use.

(3) Finish: Toss both types of lettuce together in the dressing to coat, top with the crispy quinoa, hazelnuts, and cranberries and serve immediately. 

Eat and enjoy every bite because you can!

This recipe was inspired by a similar recipe published in 2013 by Sara Forte of the Sprouted Kitchen.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Kale Salad with Cranberries and Maple Walnuts (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-5

A delicious and beautiful make-ahead salad to brighten up any meal. What? Make ahead salad? Yes. I said that. This salad actually improves with time so make it the day before for the perfect balance. The combination of the candied nuts, bacon, and cranberries gives this salad a wonderful savory/sweet balance. The base of kale and arugula ensures the salad is packed with powerful greens. Don’t like bacon or cranberries? Leave them out! It will still be delicious.

Ingredients: Salad

6 slices thick-cut bacon, chopped (optional)

1 cup Sweet and Savory Candied Maple Walnuts

4 cups shredded kale

2 cups baby arugula

1/2 cup shaved parmesan cheese

3/4 cup dried cranberries

Ingredients: Cider Vinaigrette

1/3 cup extra virgin olive oil

1/4 cup apple cider vinegar

1 tablespoon maple syrup

1 tablespoon fresh thyme leaves

2 teaspoons fresh orange zest

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/4 teaspoon crushed red pepper flakes

Directions

(1) Prepare: Preheat the oven to 400° F. Line a rimmed baking sheet with foil and lay out the bacon slices in one layer (if using).

(2) Cook the bacon: Bake 8-10 minutes, until the bacon is crisping, watch closely so it doesn’t burn. Remove from the oven and lay on paper towels to cool. Once cool, chop the bacon and set aside.

(3) Make my Sweet and Savory Candied Maple Walnuts or other candied nuts you enjoy.

(4) Make the salad: Wash, dry, and shred the kale. Wash and dry the arugula. Shave the parmesan cheese (with a vegetable peeler). In a large salad bowl, combine the kale, arugula, grated cheese, and cranberries.

(5) Make the vinaigrette: Combine all ingredients in a glass jar or small bowl and shake or whisk to combine.

Make-ahead note: At this point, you may put everything in the refrigerator and keep for about 6 hours before finishing and serving.

(6) Finish: Pour the vinaigrette over the salad, tossing to combine. Top the salad with shaved Parmesan, candied walnuts, and bacon. Serve immediately or keep in the fridge until ready to serve. Leftovers will keep well for 2-3 days. This salad is delicious leftover so don’t be afraid to make it in advance and keep it for a day or two.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ salad recipes

Macaroni Salad with a Twist (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-5

Light on the mayo and heavy on the crunch of vegetables, this macaroni salad with a twist is an excellent side dish for BBQ or any main course. This recipe was inspired by my friend Brandon’s old family recipe—but was modified according to what I had in my pantry and refrigerator which didn’t exactly match his recipe! You can follow this recipe or be creative and put in what you have on hand too. And, the amazing secret I learned about leftovers? This salad is delicious when it’s heated! Really. It turns into a delightful hot pasta dish after a minute or two in the microwave.

Ingredients: Salad

12 ounces dry gluten-free pasta (cooked per package instructions)

2 Persian cucumbers, washed and chopped

4 green onions, green part only, chopped

4 medium carrots, chopped (carrots that have the tops on have the best flavor)

Ingredients: Dressing

3/4 cup Mayonnaise

1 1/2 tablespoons Dijon mustard

1 teaspoon rice vinegar

1 tablespoon dried Dill

1 tablespoon Caraway seeds

1 teaspoon Kosher salt

1 teaspoon black pepper

Directions

(1) Prepare: Cook the pasta following the instructions on the package. Drain, do not rinse, and set aside. Chop vegetables.

(2) Make dressing: In a large mixing bowl, combine the dressing ingredients and mix until well blended.

(3) Add the veggies: Once your dressing is well mixed, add the chopped vegetables and mix until well blended. I love extra veggies because it adds a layer of crunch, but if you want more pasta, reduce the amount of vegetables you put in.

(4) Add the pasta: Add the cooked, drained, and cooled pasta and stir until well combined. Taste to see if any more seasoning is needed. Pasta will naturally absorb the dressing so you may have to adjust (add more dressing, salt or pepper) after chilling.

(5) Finish: Once combined, serve right away. Or chill for a couple of hours as needed.

(6) Plate and serve: Serve with your favorite BBQ or cajun chicken for a cooling side dish.

(7) Storage: Keep leftovers in the refrigerator in an airtight container. And, the amazing secret I learned about leftovers of this salad? It’s delicious when heated. Really! It turns into a delightful hot pasta dish after a minute or two in the microwave.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Falafel Salad (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-5

I love the taste of falafel and I’m always looking for ways to help you consume a wide variety of foods while keeping things low FODMAP. This recipe uses brown rice and lots of fresh herbs and vegetables in the mix to keep the serving size of garbanzo beans under the low FODMAP limit. Falafel is traditionally served in pita bread with some salad tucked inside, but you can skip the pita and serve your falafel on a salad, on top of rice, or just plain as an appetizer with the sauce as a dip. They are really good and also good for you!

Ingredients: Falafel

2 medium carrots, washed and grated

1 cup canned garbanzo beans, drained and rinsed (1/4 cup is low FODMAP serving)

1 large lemon, (zest and juice)

3/4 cup fresh flat-leaf parsley, washed and roughly chopped

2 tablespoons fresh mint leaves, chopped

1 bunch green onions (green part only), chopped

1 cup cooked brown rice

1 tablespoon garlic-infused olive oil (plus more for frying)

1 teaspoon paprika

1 1/2 teaspoons ground cumin

1/8 teaspoon cayenne pepper

1 1/2 teaspoons Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

1 - 2 tablespoons gluten-free all-purpose flour

Season with 1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

Ingredients: Salad

3 cups mixed greens of your choice

3 Persian cucumbers, washed and sliced

2-3 radishes or 1 watermelon radish, washed and sliced

1/2 cup cherry tomatoes, cut in half

Ingredients: Garlic Mayonnaise

1/2 cup mayonnaise

1/4 cup garlic-infused olive oil

1 tablespoon lemon or lime juice

A pinch of salt and few grinds of Black pepper

Directions

(1) Prepare: Cook the brown rice. Rinse and drain the garbanzo beans. Wash and chop, and slice the vegetables. Zest and juice the lemon.

(2) Prepare the garlic mayo: In a small bowl or jar, combine all ingredients and shake or whisk to combine. set aside. If it’s going to be awhile before you use it, put it in the refrigerator.

(3) Prepare the falafel: In a food processor grate the carrot. Add all the rest of the ingredients to the bowl of your food processor with the grated carrot. Pulse to blend and turn it into an even mixture. If the mixture is too dry then add another tablespoon of garlic-infused olive oil or water). Once it is well combined, stir through 1 tablespoon of the gluten-free flour. If the mixture is not quite dry enough to handle, stir through one more tablespoon of flour. Taste the mixture and add additional salt and/or pepper if needed.

(4) Form the falafel into patties: You can form the falafel into patties or balls. I like patties because they cook through better if you’re not deep frying them. Line a cookie sheet with parchment. Put a bit of olive oil or water on your hands and take a heaping tablespoon-sized scoop of falafel and form it into a pattie, then set it on the parchment. Continue the until you have formed all of the falafel mixture into patties—it should make about 16.

(5) Cook the falafel: Heat a large non-stick frypan over medium-high heat. Add about 1 tablespoon of olive oil. Once hot, use a spatula to lift the falafel patties from the parchment and put them into the hot oil. Cook on each side for 2 to 3 minutes until browned. Turn down the heat if they start to burn, and add more oil as needed. Once cooked, place on a paper towel to drain. Cook the falafel in two or three batches so you don’t overload the pan.

(6) Plate and serve: Make a bed of greens on each plate, and add the radishes, cherry tomatoes, and cucumbers. Top with 3 or 4 falafel pattites. Drizzle generously with the garlic mayonnaise. Make sure you divide the falafel into the recommended number of serves to keep the recipe low FODMAP (this is normally 3 to 4 pieces of falafel per person).

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Spring Roll Salad with Peanut Dressing (Low FODMAP)

30 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-4

All the delicious flavors of spring rolls without any of the fuss of making them! I love this salad because it’s easy to make and delicious to eat and it’s a great way to use up leftover chicken. You can be creative with your ingredients, depending on what you have on hand. I made it with butter lettuce and arugula, but it would be equally delicious with romaine. I left out the rice noodles for a lower-carb version, but they would be a great addition. Leave the chicken out for a vegetarian version or swap in shrimp instead if you prefer. The peanut dressing will bring it all together in the end.

Ingredients

1-2 cups cooked chicken, cubed (or substitute cooked shrimp in you prefer)

4 cups shredded butter lettuce, romaine, or lettuce of your choosing

4 carrots, shredded

1/2 cup jicama, diced

2 Persian cucumbers, peeled and sliced

1 red bell pepper, seeded and chopped

4 green onions, green part only, chopped

1 jalapeño pepper, seeded and chopped

1/2 cup rice vinegar

1/2 cup fresh cilantro or Thai basil, chopped

1/3 cup dry roasted and salted peanuts, chopped

4 ounces Asian rice noodles, cooked per package instructions (optional)

1/2 avocado, cubed

Ingredients: Dressing

1/2 cup creamy peanut butter

1/3 cup gluten-free, low sodium soy sauce

1/4 cup toasted sesame oil

1/4 cup rice vinegar

2 tablespoons maple syrup

3 tablespoons lime juice

1 tablespoon fresh grated ginger

Directions

(1) Prepare: If you don’t have cooked chicken on hand, throw some on the grill with a little salt and pepper and Italian seasoning. Cook just until done (about 5 minutes per side for boneless thighs). Set aside to cool.

Wash, dry, and tear the lettuce. Wash, peel, and shred the carrots. Peel and chop the jicama and cucumbers. Wash, seed, and chop the red bell pepper. Wash and chop the green onions and the cilantro or basil. Chop the peanuts. Peel and grate the ginger for the dressing.

(2) Pickle the jalapeno: Wash, seed, and finely chop the jalapeno pepper then put the chopped pepper in a small bowl with enough rice vinegar to cover. Set aside.

(3) Make the dressing: Combine all dressing ingredients in a jar and shake well to combine.

(4) Cook the rice noodles: Cook the rice noodles per package instructions (if using).

Make-ahead note: At this point, you may leave everything in the refrigerator until you’re ready to assemble your salad.

(5) Make the salad: In a large bowl, combine all the prepared vegetables, the pickled jalapeños, and the chopped peanuts. If using, chop the cooked rice noodles and toss them into the salad as well. Pour 1/2 the dressing over the salad and toss to combine. Add the chicken and toss once more.

(6) Plate and serve: Divide the salad between plates. Add the avocado just before serving. Drizzle over more dressing or serve the dressing on the side for those who want more.

Eat and enjoy every bite because you can!

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ salad recipes

Chicken Cobb Salad or Lettuce Wraps (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-4

This is a fabulous cobb salad or cobb salad lettuce wrap with simple ingredients that are easy to make. You can make the chicken and the bacon ahead of time so the salad is a snap to pull together when you’re ready to eat. It’s a great way to use up leftover grilled chicken if you’ve got some on hand. The creamy Caesar dressing is delicious and brings everything together perfectly.

Ingredients: Caesar Dressing

1/2 cup mayonnaise

3 tablespoons garlic-infused olive oil

3 tablespoons lemon juice

2 teaspoons dijon mustard

2 teaspoons gluten-free Worcestershire sauce

Kosher salt and black pepper

1/3 cup grated parmesan

Ingredients: Chicken

2 Chicken breasts (boneless and skinless)

1 tablespoon extra-virgin olive oil

1 - 2 tablespoons Smoke N Sanity Cajun Creole Seasoning (use code IBSGC10 for 10% discount)

Ingredients: Salad or Wraps

Lettuce leaves for wrapping (if making wraps)

2 cups lettuce, shredded

1/2 avocado, diced

1/4 cup fresh basil, roughly chopped

6 slices bacon, cooked and crumbled

1/2 cup crumbled blue cheese or shredded extra sharp cheddar

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Season chicken: Slice chicken breasts horizontally if they are very thick. Drizzle the olive oil over the chicken and use your fingers to rub it all over both sides of each chicken breast. Sprinkle the cajun creole seasoning evenly over both sides of each chicken breast.

(3) Grill chicken: Preheat your grill to medium-high. After 10 minutes when the grill is hot, lay the chicken directly on the grill. Cook for about 4 minutes, then flip the chicken and cook on the other side until just cooked through. Remove from the grill and let rest on a plate.

(4) Cook the bacon: Preheat the oven to 400 degrees F. Line a rimmed baking sheet with foil, making sure the foil goes up the sides of the pan to catch the grease. Lay the bacon on the foil and cook in the oven for 10 minutes. Turn the oven off and leave the bacon in the oven until it reaches the desired doneness (usually 3 - 5 more minutes).

Make-ahead note: At this point, you may let the chicken and the bacon cool, then refrigerate until you’re ready to prepare your salad.

(5) Make the dressing: Combine all ingredients in a small bowl or glass jar. Whisk or shake to combine. Taste and adjust the salt and pepper as you like.

(6) Assemble: In a large salad bowl, combine the lettuce, avocado, and basil. Toss with 1/2 of the dressing. Arrange your whole lettuce leaves on the plate, then add the salad, chicken, bacon, and cheese. Drizzle over more dressing. Sprinkle with a couple of grinds of black pepper. Roll the leaves to wrap, or leave the whole thing “open face” to serve.

(7) Plate and serve: Serve at room temp or chilled with the additional dressing on the side.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ salad recipes

Chicken Fajita Salad Bowls (low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Serves 4-6 • Ok to make ahead: Steps 1-2

All the great taste of fajitas, combined with a delightful array of vegetables, makes this chicken fajita salad bowl a perfect one-dish meal. The roasted corn and Cotija cheese give the salad a wonderful Mexican street food flavor, while the lettuce and lime vinaigrette make it taste like a salad. It’s fresh, flavorful, healthy, and low FODMAP of course.

Ingredients: Fajitas

2 tablespoons garlic-infused olive oil

1 1/2 pounds boneless chicken breasts or thighs, thinly sliced

2 tablespoons smoked paprika

2 teaspoons chili powder

1 teaspoon dry cumin

1 teaspoon Kosher salt and 1/4 teaspoon black pepper

3 green onions, green part only, chopped

3 bell peppers, sliced

3-4 cups cooked rice

3 cups grilled corn kernels

1/2 cup cotija cheese or Feta cheese, crumbled

Chopped lettuce, jalapeños, and cilantro, for serving

Ingredients: Lime Vinaigrette

3 tablespoons cup garlic-infused olive oil

3 tablespoons plain yogurt

3 tablespoons lime juice

2 teaspoons maple syrup

1 teaspoon Smoke N Sanity Essence of Garlic Salt

1/4 teaspoon red chili pepper flakes (or to taste)

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Make the vinaigrette: Combine all ingredients in a glass jar and shake well to combine. Taste, and season with salt as needed.

Make-ahead note: At this point, you may leave the chicken and the vinaigrette in the refrigerator until you are ready to prepare the meal.

(3) Prepare: Slice the chicken across the grain into strips, then toss together with the olive oil, smoked paprika, chili powder, cumin, salt, and pepper. Meanwhile, put the rice on to cook per package instructions.

(4) Cook the chicken: Heat a large skillet over medium-high to high heat. When the pan is warm, add the garlic-infused olive oil. When the oil is hot, add the chicken and cook until it’s seared all over and cooked through, about 8-10 minutes. Remove the chicken to a plate and set aside.

(5) Cook the peppers: In the same skillet, add the green onions and cook for about a minute. Add the sliced bell peppers, sprinkle the remainder of the seasoning mixture over the vegetables, and cook until the peppers are tender, about 3 minutes. Add the chicken back to the pan with the peppers and toss to combine.

(6) Plate and serve: Put a scoop of rice in each bowl. Spoon the chicken and peppers over the rice. Top with lettuce and grilled corn. Then pour over the vinaigrette. Crumble the cheese over each bowl. Top with chopped lettuce, jalapeños, and cilantro.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ salad recipes

Spring Green Salad (low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Serves 2 - 4 • Ok to make ahead: Steps 1-2

If you know me at all, you know I love salad. And this salad is a wonderful change of pace! Mint and dill spring forward, nuts and seeds add crunch, and the feta adds a nice saltiness to the combination of flavors that is just wonderful. The sheer greenness of the salad itself is pleasing to look at. Did you know the human eye can see the color green better than any other color? Green is a color that conveys calm and peace. It stands for hope, positive change, and new life. It may even lower your blood pressure! So take a good look at this salad and then eat and enjoy every bite. Your whole body will thank you!

Ingredients: Salad

3 Persian cucumbers, peeled and sliced

2 green onions, green part only, chopped

2 tablespoons English peas

1/4 cup fresh mint leaves

1/4 cup fresh dill sprigs

1 1/2 cups baby arugula

1 1/2 cups gem lettuce, or any other preferred lettuce

2-4 ounces feta cheese, crumbled

1/2 cup roasted or raw pumpkin seeds (optional)

1/2 cup walnuts (optional)

Ingredients: Dressing

1/4 cup garlic-infused olive oil

3 tablespoons lemon juice

1 tablespoon Dijon mustard

1/2 teaspoon Kosher salt (or to taste)

1/4 teaspoon freshly ground black pepper

Directions

(1) Prepare the dressing: Put all of the ingredients into a jar, close the lid and shake until combined.

(2) Prepare the vegetables: Wash, peel and chop all vegetables.

Make-ahead note: At this point, you may keep the prepared vegetables in the refrigerator for a few hours until you’re ready to toss things together. You may want to hold off on chopping the mint and the dill so they don’t discolor. Just chop them and add them whenever you’re ready to assemble your salad.

(3) Assemble the salad: Put the salad ingredients in a large bowl (and chop and add the mint and dill if you haven’t done it already). Drizzle with about half the dressing. Toss, taste, and add more dressing to your liking.

(4) Plate and serve: Put salad on plates and sprinkle very lightly with Kosher salt. Serve as a side or main course for lunch or dinner.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ salad recipes

Easy Teriyaki Chicken Salad (low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Serves 4 • Ok to make ahead: Steps 1-2

This super simple salad is a great one to serve for a picnic, potluck, or when you have a variety of preferences at the table. The salad is hearty and full of variety so your gut biome will thank you, and the chicken is quick to fix and can be added separately so your veggie family/friends with thank you. It’s a win-win. And, it’s delicious!

Ingredients: Salad

4 cups mixed salad greens of your choice

2 Persian cucumbers, sliced

1 red or orange bell pepper, seeded and chopped

2 carrots grated

1 heirloom tomato or 3/4 cup cherry tomatoes, sliced

1/2 cup jicama, peeled and chopped (optional)

1/2 cup blueberries, washed (optional)

1/2 cup microgreens (optional)

2 tablespoons parsley, chopped (optional)

Ingredients: Dressing

1/3 cup olive oil

1/4 cup balsamic vinegar

2 tablespoons white balsamic vinegar

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper (or to taste)

Ingredients: Chicken

4 small or 2 large chicken breasts, boneless, skinless

2 tablespoons garlic-infused olive oil

2 tablespoons Smoke N Sanity Teriyaki seasoning (this seasoning is low FODMAP and very low sodium)

2 tablespoons of parsley, chopped

Directions

(1) Salt the chicken: This step is optional but results in more flavorful and tender meat. Remove the chicken from the packaging and lay the meat on a rimmed plate or baking dish. If the breasts are very thick, slice them in half horizontally. Season both sides of each piece of chicken lightly and evenly with Kosher salt. Cover with plastic wrap and refrigerate for 4 hours, overnight, or until ready to cook. (I like to salt meat when I bring it home from the market then carefully re-wrap it and keep it in the refrigerator for a day or two until I’m ready to do something with it.)

(2) Cook the chicken: Put the oil in the frying pan and warm over medium-high heat. Sprinkle the chicken on one side with 1 tablespoon Smoke N Sanity Teriyaki seasoning and, once the oil is hot in the frying pan, lay the chicken breasts seasoned side down in one layer in the pan. Cook them in two batches if needed to prevent crowding (adding a bit more oil before adding the second batch). The oil should sizzle but not smoke when you put the chicken in.

Sprinkle the top side of the chicken with 1 tablespoon Smoke N Sanity Teriyaki seasoning as it cooks. Cook for about 5 minutes until it’s nicely browned on the bottom. Flip the chicken and cook for another 3 - 5 minutes until nicely browned and just done in the middle. When the chicken is cooked, remove it to a plate and let cool, or keep it warm if you like, until ready to serve. Let the chicken rest at least 5 minutes before cutting it into thick slices before adding it to the salad. If there’s any juice from the cooked chicken on the plate, drizzle it over the chicken so you don’t miss a drop of flavor.

(3) Make the salad: Meanwhile, wash, peel, chop, grate, and combine all the salad ingredients in a bowl. Make the dressing. Toss the dressing with the salad.

(4) Plate and serve: Put a generous helping of salad on each plate and lay the chicken on top of the salad. Sprinkle with chopped parsley. Serve with some fresh (real) sourdough bread.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ salad recipes

Target 30 Greens and Potato Salad (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4 • Ok to make ahead: Steps 1 - 4

Here’s another salad in my series of Target 30 recipes. What’s Target 30 you say? For the optimal health of your gut biome, the latest recommendation is to eat 30 different plant-based foods every week. Learn more about that in this very interesting article here. That doesn’t mean you stuff yourself with salad all day every day. It’s not volume, it’s variety that makes your gut biome so happy. Plants include nuts, seeds, herbs, spices, fruits, vegetables, and even oils. Potatoes are plants so they count too! As you all know if you’ve been here a while, I love salad! This latest salad is one more great way to pack plants into your diet in a delicious way!

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In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

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