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6 Vibrant & Healthy Low FODMAP Salad Recipes

Low FODMAP salad recipes

Let’s face it, salad has a pretty limp reputation. But here at Bay's Kitchen, we’re here to shake up the stereotype and convince you that salad doesn't have to be boring! 

In fact, salads should be the opposite. They should be fresh, colourful, and bursting with flavour. Whether you're after a light lunch option or the perfect accompaniment to your spring and summer mains, we’ve got plenty of salad ideas that are nutritious, packed with whole foods… and completely moreish. 

So we thought it would be helpful to gather all of our favourite low FODMAP salad recipes in one convenient place. Plus, we'll provide advice on how to create your own low FODMAP salad bowl and incorporate Bay’s Kitchen’s handy pestos and dressings!

6 Low FODMAP Salad Recipes from Bay’s Kitchen

Looking for tasty and safe low FODMAP salad recipes? We've got you covered! 

Whilst creating your own salad can be fun (see below), remember to be mindful of FODMAP stacking. To help you enjoy delicious options without the worry, we've compiled six tried-and-tested low FODMAP salad recipes that are quick, easy, and nutritious!

20-Minute Pesto Pasta Salad

  • Prep Time: 5 minutes 
  • Cook Time: 15 minutes

Discover the fresh flavours of our Low FODMAP Pesto Pasta Salad, combining low FODMAP spiral pasta, juicy cherry tomatoes, and creamy mozzarella pearls. Tossed in Bay's Kitchen Classic Basil Pesto and topped with crunchy pine nuts and fresh basil, this simple yet colourful dish is perfect for sharing at gatherings or enjoying as a healthy packed lunch. 

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Steak & Quinoa Summer Salad

Bay's Kitchen Steak & Quinoa Summer Salad
  • Prep Time: 5 minutes 
  • Cook Time: 30 minutes

Next up, indulge in a hearty and satisfying Low FODMAP Griddled Steak and Quinoa Summer Salad, perfect if you’re looking for a more substantial main. This flavour-packed dish features tender rump steak, mixed quinoa, an array of vibrant vegetables, and a tangy balsamic dressing. And the secret ingredient? A dash of Bay's Kitchen Concentrated Beef Stock for added depth of flavour. 

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Mediterranean Mezze

Bay's Kitchen Mediterranean Mezze
  • Prep Time: 20 minutes
  • Cook Time: 7-10 minutes

Perfect for parties and gatherings, delight your guests with our colourful and delicious Low FODMAP Mediterranean Mezze. This visually stunning dish features an array of vibrant vegetables, including gem lettuce, tender stem broccoli, radishes, corn-on-the-cob, bell peppers, courgettes, and aubergines, served with a side of tasty halloumi. All finished off with three delicious Bay's Kitchen condiments for dipping!

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Walnut & Parmesan Salad With Classic French Dressing

Bay's Kitchen Walnut & Parmesan Salad with Classic French Dressing
  • Prep Time: 5 minutes

If you’re after simplicity, check out our 4-Ingredient Low FODMAP Walnut & Parmesan Salad - a dish that proves less is more. Requiring just 5 minutes of preparation time, this incredibly easy recipe combines mixed lettuce, toasted walnuts, shaved Parmesan, and Bay's Kitchen Classic French Dressing. Perfect for busy days or when you crave a light yet satisfying side dish, this salad will quickly become a staple in your low FODMAP repertoire! 

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6-Ingredient Chicken & Bacon Caesar Salad

Bay's Kitchen Chicken & Bacon Caesar Salad
  • Prep Time: 5 minutes 
  • Cook Time: 20 minutes

Whip up a delicious low FODMAP take on a classic with our Chicken and Bacon Caesar Salad recipe. This satisfying dish combines tender chicken, crispy bacon, and refreshing romaine lettuce for a perfect balance of flavours and textures, topped off with your choice of Bay's Kitchen Garlic Infused Mayonnaise or Classic French Dressing. A convenient option for busy days, it’s the ideal lunch on-the-go! 

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10-Minute Crunchy Summer Salad With Salmon

Bay's Kitchen Crunchy Summer Salad with Salmon
  • Prep Time: 10 minutes

Enjoy our refreshing and vibrant Crunchy Summer Salad, featuring thinly sliced radishes, spring onion, iceberg lettuce, bean sprouts, finely chopped carrots, and nutritious quinoa, all topped with a delicious salmon fillet and a splash of lemon. This protein-packed, fibre-rich dish will make an excellent light lunch or dinner, full of taste and texture. 

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How to Make Your Own Low FODMAP Salad

If you're managing IBS, you may hesitate to include fruits and vegetables in your meals due to potential discomfort. However, there are plenty of options that can be enjoyed at recommended portion sizes. 

Although it may at first appear challenging to inject flavour without trusty salad staples like onions and garlic, it's entirely possible to make a delicious and satisfying dish - it might just take a little more creativity and planning. 

If you’ve got veggies in the fridge you want to use up or you just fancy trying your hand at your own recipe, follow these simple steps to build your own low FODMAP salad:

Step 1: Base

Prepare your low FODMAP salad by first selecting a tasty and nutritious base. Lettuce, such as kale, rocket, romaine, butter lettuce, or iceberg, are common low FODMAP choices. You can also mix different leaves together for added variety in flavour, texture, and colour. 

Remember to check portion sizes using the MONASH University app, as serving sizes can impact FODMAP content. 

Also, don't feel as though you have to limit yourself to just lettuce. Alternatives like low FODMAP fruits, quinoa, pasta, or potatoes can also serve as more filling salad bases.

Step 2: Veggies

Next, incorporate the rainbow by adding a variety of veggies! Once again, remember to double-check the MONASH University app for the most up-to-date recommended portion sizes to ensure your salad remains IBS-friendly:

  • Cucumber (75g serving)
  • Green bell pepper (75g serving)
  • Carrots (75g serving)
  • Radishes (75g serving)
  • Green & black olives (60g serving)
  • Avocado (60g serving)
  • Cherry tomatoes (3 cherry tomatoes or 45g)

Salad vegetables to avoid

When you’re in the elimination phase of the low FODMAP diet, there are some common salad vegetables that are best to avoid, as they either don’t have a low FODMAP serving size, or the serving size is so small it’s not worth incorporating into a dish.

Here are a few of the main ones to have on your radar:

  • Fresh artichoke
  • Fresh beetroot
  • Celery
  • Garlic
  • Onion

Step 3: Grain & Protein (optional)

As an optional additional step, consider adding grains and protein to make your salad more filling and satisfying. Low FODMAP grains like quinoa, brown rice, or farro provide a good source of fibre, whilst protein plays a crucial role in various bodily functions. FODMAP-free protein choices include meat (chicken, fish, turkey, beef), as well as firm tofu and cheeses (cheddar, feta, mozzarella). Take care to consult the MONASH app for accurate portion sizes.

When eating salad as a main meal, a well-balanced plate should typically include:

  • Protein: about 25% to 30% of your plate should be filled with protein-rich foods
  • Carbohydrates: aim for 25% to 35% of your plate to be filled with complex carbohydrates, like whole grains
  • Salad (or other vegetables): fill the remaining 40% to 50% of your plate with colourful veggies

Step 4: Dressing

Complete your low FODMAP salad with a flavourful dressing. You can keep it simple by using oil, lemon, or vinegar (e.g. balsamic or red wine vinegar), or make your own low FODMAP dressing. To incorporate a garlic flavour, consider using a garlic-infused oil. There are also several low FODMAP certified dressings available on the market if you prefer the convenience of pre-made options.

What Salad Dressings Are Low FODMAP?

Most store-bought salad dressings are not low FODMAP due to the presence of high FODMAP ingredients like garlic, onion, and high fructose corn syrup. That’s why we created Bay's Kitchen pestos and sauces, which are certified low FODMAP for complete peace of mind (they also happen to be vegan, gluten-free and dairy-free, too!). Choose from: 

Exploring the world of low FODMAP salads doesn't mean sacrificing flavour or variety. Armed with some trusty go-to recipes and certified Bay's Kitchen products, you can enjoy nutritious meals whilst managing your dietary needs. For more inspiration, don’t forget to check out our growing collection of 100+ low FODMAP recipes

Bon appétit!

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