I am always on the hunt for low FODMAP salad recipes. Figuring you might be too, I decided to create a roundup of all my favourite low FODMAP salads on my site. These salads are all gluten free and vegetarian or vegan. I always try to give options for other dietary restrictions, too, so there is something for everyone.
When onion and garlic are out of the question, it can be difficult to inject flavour into your salads. Fear not! This is my ultimate collection of FODMAP friendly, onion and garlic free salad and salad dressing recipes to keep salad exciting.
Where possible, the recipes all provide options for nut free, dairy free and vegan diners. They also aim to be free from other common allergens when they can be.
If you enjoy recipe round up posts, I have a few more low FODMAP and gluten free ones that you might find helpful:
- 80+ low FODMAP vegetarian recipes
- 50+ low FODMAP vegan recipes
- 60+ gluten free dessert recipes
- Low FODMAP vegetarian and vegan Thanksgiving roundup
- 40+ gluten free desserts that use rice flour
Dressings, sauces and accompaniments
Low FODMAP salad dressing
Before we get into the salads, we need to discuss the dressing! This FODMAP friendly salad dressing hits all the right notes, and is easily customised to fit the flavour profile of your salad.
Low FODMAP salad dressing
A quick and easy low FODMAP salad dressing recipe that has been my go-to for years now.
Check out this recipe
Vegan Caesar salad dressing
A few easy substitutes and you’ve got a FODMAP friendly vegan Caesar salad dressing that’s just as good as the original.
Vegan Caesar salad dressing
A creamy and delicious vegan low FODMAP Caesar salad dressing that gets the tick of approval in my household (me and my cat)
Check out this recipe
Garlic infused olive oil
Homemade garlic infused olive oil is one of the easiest ways to inject some low FODMAP flavour into your salads. I personally think homemade is infinitely better than store bought, and cheaper to boot.
Garlic infused olive oil
An easy recipe for homemade garlic infused oil that will add endless flavour to your low FODMAP salads and cooking.
Check out this recipe
Low FODMAP pesto
This easy low FODMAP pesto is handy to have on hand for Mediterranean inspired salads. It adds a pop of flavour and can be enhanced further if made with homemade garlic infused oil.
Low FODMAP pesto
An easy and delicious low FODMAP pesto that tastes every bit as good as the original.
Check out this recipe
Low FODMAP tofu hummus
This hummus is garlic and chickpea free, thanks to firm tofu and a healthy dose of tahini. Hummus is the perfect salad base, and this one contains protein to keep you feeling full.
Low FODMAP hummus
A delicious and protein packed low FODMAP hummus made with tofu and garlic infused oil instead of chickpeas and garlic.
Check out this recipe
Low FODMAP ‘pickled red onion’
This faux pickled red onion uses mandolined red cabbage, pickling solution and a hefty dose of asafoetida powder to achieve a low FODMAP pickled red onion that tastes pungent and oniony, just like the original.
low FODMAP ‘pickled red onion’
A delicious FODMAP friendly alternative to traditional pickled onion that uses few tricks to achieve a punchy, pungent result
Check out this recipe
Low FODMAP cheesy salad accompaniments
Vegan macadamia mozzarella
This vegan mozzarella is made with macadamias instead of cashews for the PERFECT low FODMAP vegan cheese. It slices beautifully and has a mild, creamy taste that is right at home in a vegan salad.
Vegan macadamia mozzarella
An alternative to the traditional vegan cashew mozzarella, this cheese is a low FODMAP vegan dream. It contains no other plant milks or yoghurt for an easy, creamy and deliciously mild vegan cheese.
Check out this recipe
Lactose free ricotta
Homemade lactose free ricotta is the perfect creamy addition to a Mediterranean style salad.
Lactose free ricotta
This easy and delicious homemade lactose free ricotta works beautifully tossed through a salad from creaminess and texture.
Check out this recipe
Lactose free mascarpone
A rich and decadent treat to include in your next low FODMAP salad, this mascarpone is undetectably lactose free.
Lactose free mascarpone
An easy and delicious homemade lactose free mascarpone
Check out this recipe
Low FODMAP salad recipes and veg forward sides
Cinnamon roasted pumpkin with yoghurt and preserved lemon
Is it a salad? Not quite. Is it a delicious low FODMAP vegetarian and easily vegan vegetable number? Absolutely.
Preserved lemon roasted pumpkin with Greek yoghurt and chilli
A delicious, bold flavoured and zingy low FODMAP side dish
Check out this recipe
Vegan Vietnamese style coleslaw with crispy tofu
Fresh, vibrant and delicious, this coleslaw is one of my favourite salads to make on hot summer nights.
Vegan Vietnamese coleslaw with salt and pepper tofu
A vibrant, fresh and delicious coleslaw that makes use of Thai Basil and Vietnamese mint to bring big flavour to a low FODMAP salad.
Check out this recipe
Honey and butter roasted carrot and haloumi salad
This delicious and rich low FODMAP salad uses roasted heirloom carrots, haloumi and a herby sauce for a full flavoured and delicious side salad.
Honey butter roasted carrot and haloumi salad
A vibrant, fresh and delicious salad that uses the Queen of cheese, haloumi
Check out this recipe
Roasted pumpkin, quinoa and kale salad
This autumnal cosy salad can be served hot or cold, and features a whole array of colours and textures to keep things exciting.
Roasted pumpkin, quinoa, kale and feta salad
A delicious wintery salad that can be served hot or cold. Packed with flavour and protein from the quinoa to keep you happy and full.
Check out this recipe
Radicchio orange salad with goat cheese and chilli maple walnuts
This winter salad is full of flavour and crunch, complemented perfectly by the sweet spiciness of the maple chilli walnuts and the creamy tang of goat cheese.
Radicchio orange salad with fennel, goats cheese and chilli maple walnuts
The perfect combination of wintery produce come together for a bright and refreshing citrus salad
Check out this recipe
Kale, feta and crispy chickpea salad
This salad brings full on flavour and uses a low FODMAP quantity of canned chickpeas for some protein and crunch. Ensure you use the lower volume of raisins to keep the salad FODMAP friendly.
Crispy chickpea, kale, feta and raisin salad
A kale salad that brings flavour, crunch, spice, sweetness and a hit of protein, all in one.
Check out this recipe
Vegetarian kind of Cobb salad
This Cobb salad uses a smoky baked tofu and blue cheese to form the backbone of a delicious and fresh protein filled salad. Choose from a creamy based or oil based dressing to complete one of my favourite low FODMAP salad recipes.
Vegetarian Cobb salad (or kind of Cobb salad)
A vegetarian and low FODMAP take on the classic Cobb salad
Check out this recipe
Quinoa salad with spiced lemon butter and roasted pumpkin
A delicious wintery grain salad that is full flavoured, filling and low FODMAP.
Quinoa salad with spiced lemon butter and roasted pumpkin
A delicious wintery grain based salad that is zingy, rich and full of flavour
Check out this recipe
Salt and pepper tofu with green salad and ginger satay sauce
A filling and delicious tofu based salad with a low FODMAP ginger satay sauce to bring everything together.
Salt and pepper tofu with ginger satay and green salad
A delicious salad that is crispy, fresh, rich and creamy all at once
Check out this recipe
Crispy roasted potatoes, zingy yoghurt and herb salsa with a garlic infused chilli oil
Is this a salad? Maybe not. Do I love it so much that I try to include it everywhere humanly possible? Absolutely. This dish is one of my all time favourites, and it looks so good on the table.
Crispy potatoes with a garlic infused chilli oil, herb salsa and zingy yoghurt
A feast for the eyes and the stomach, this dish uses homemade garlic infused chilli oil for punchy flavour and visual flair
Check out this recipe
Spice roasted pumpkin and haloumi salad with pomegranates and preserved lemon herb sauce
This pumpkin salad was one of my most popular early salad recipes. It’s beautiful, flavour filled and makes use of my favourite ingredients.
Spice roasted pumpkin with haloumi, pomegranate and a preserved lemon herb sauce
A beautiful, flavour packed autumn and winter salad or side dish.
Check out this recipe
Low FODMAP vegan potato salad
This zingy and delicious vegan potato salad is jam packed with flavour while being undetectably plant based and low FODMAP.
Low FODMAP vegan potato salad
A deliciously bright, zesty and creamy vegan potato salad finished with herbs and radicchio
Check out this recipe
Low FODMAP tofu larb
Larb is traditionally a Laotian meat based salad. Here, I’ve used tofu and a few different ingredients to make this delicious delicacy low FODMAP and vegetarian/vegan.
Low FODMAP tofu larb
A delicious and fragrant Laotian inspired vegetarian or vegan dish that is full of flavour and freshness
Check out this recipe
Salt and pepper tofu and tomato salad with a makrut lime and tamarind dressing
This salad is inspired by a delicious salad I had at Hanoi Hannah in Melbourne. Monash has recently updated the quantity of tomatoes that is considered low FODMAP, so consider replacing some of the tomatoes with cucumber if you react to tomatoes.
Salt and pepper tofu with tomatoes, herbs, toasted peanuts and a tamarind makrut lime dressing
Gluten free, grain free, FODMAP friendly, vegan, vegetarian, refined sugar free, can be made nut free
Check out this recipe
Radicchio salad with blue cheese and honey cinnamon walnuts
I am a radicchio girl through and through, so this salad is one of my all time favourites. There’s the option to add roasted pumpkin and tajin roasted chickpeas, if you’d like to make it more substantial.
Radicchio salad with blue cheese and honey cinnamon walnuts
Bitter, rich, sweet and spicy, this radicchio salad hits all the right notes. Add roasted pumpkin and crispy roasted chickpeas to make this salad a meal in itself.
Check out this recipe
Tomato, cucumber, feta, olive and walnut salad
I hate to play favourites, but this is a salad I could eat forever. It’s basically a jazzed up Greek salad with added herbs, walnuts and a dressing with a hint of sweetness. Monash has recently changed the quantity of tomatoes that is considered low FODMAP. Make sure to factor that in if you react to tomatoes.
Tomato, cucumber, olive, feta and walnut salad
A fresh and vibrant summer salad that is packed with flavour without any onion or garlic
Check out this recipe
Low FODMAP green potato salad
This potato salad couldn’t be easier – blend up the sauce, steam the potatoes and you’re good to go. Packed with flavour as well as nutrition.
Low FODMAP green potato salad
An easy green potato salad that incidentally vegan but packed with flavour and colour
Check out this recipe
Dukkah roasted carrots with zucchini hummus and a green tahini sauce
This delicious roasted carrot dish uses a quick and easy homemade zucchini hummus for a low FODMAP alternative to the traditional chickpea hummus. Bonus points for finishing it off with some garlic infused oil.
Dukkah roasted carrots with green tahini sauce and zucchini miso hummus
A delicious, vibrant and full flavoured roasted carrot side dish that is packed with different vegetables.
Check out this recipe
Spiced pumpkin salad with radicchio, feta, pine nuts, mint and a Christmas spiced dressing
My fruitless Christmas pudding was the inspiration for this festive spiced dressing. It’s vibrant and zingy and brings so much to this delicious low FODMAP salad.
Spiced pumpkin salad with radicchio, pine nuts, feta, mint and a Christmas spiced dressing
A delicious low FODMAP salad that is festive, fresh and hearty all at once.
Check out this recipe
Blood orange, burrata and pine nut salad with a festive spiced dressing
First of all: this salad (and burrata) is perhaps only for those of who are OK with moderate amounts of lactose. Second of all: if you’re lucky to be in that category, this salad packs a flavour punch and looks beautiful at the same time.
Blood orange, burrata and pine nut salad with a Christmas spiced syrup
A delicious festive side dish for those of us who are lucky enough to tolerate moderate amounts of lactose.
Check out this recipe
Vegetarian Caesar salad with salt and pepper tofu ‘croutons’
The classic Caesar is reimagined with salt and pepper tofu croutons in place of regular croutons. This switch adds in some vegetarian protein and makes the dish suitable for grain free diets, too.
Vegetarian Caesar salad with salt and pepper tofu ‘croutons’
A delicious low FODMAP, grain free and vegetarian take on the classic Caesar salad.
Check out this recipe
Green salad with haloumi and almond pesto
An easy and delicious greens salad with haloumi, fennel, avocado and an onion and garlic free pesto. Works well some of my low FODMAP salad dressing recipe drizzled over the top.
Green haloumi salad with almond garlic free pesto
An easy and delicious throw together salad AKA: any excuse to eat haloumi
Check out this recipe
Summer heirloom tomatoes with whipped lactose free lemony ricotta
Monash recently changed the FODMAP limit to include significantly less tomato, so this is a bit of a cheeky inclusion. However, this concept can be applied to any fresh vegetable. It’s a summery side that looks great on the table.
Lactose free whipped lemon ricotta with summer tomatoes and basil
Lactose free, gluten free, FODMAP friendly
Serves 4-6 as a side
Check out this recipe