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Low FODMAP salad recipes

BY Georgia McDermott
A vegetarian Caesar salad atop a large white ceramic serving platter. Other plates of Caesar salad and glasses of water surround the central serving platter which sits on a white marble table.

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.

A vegetarian Caesar salad atop a large white ceramic serving platter. Other plates of Caesar salad and glasses of water surround the central serving platter which sits on a white marble table.

Low FODMAP salad recipes

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 low FODMAP, 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:

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
An aerial view of low FODMAP salad dressing and the ingredients used for it arranged on a sunlit white marble table. The ingredients are arranged in small white bowls surrounding the salad dressing in a jar.
An aerial view of low FODMAP salad dressing and the ingredients used for it arranged on a sunlit white marble table. The ingredients are arranged in small white bowls surrounding the salad dressing in a jar.

Vegan low FODMAP 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
Vegan Caesar salad dressing in a white ceramic bowl on a plate topped with crispy roast potatoes. The plate sits atop a white marble table.
Vegan Caesar salad dressing in a white ceramic bowl on a plate topped with crispy roast potatoes. The plate sits atop a white marble table.

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
An aerial close up macro photo of crispy garlic infusing in golden olive oil. The saucepan is in harsh sunlight creating light and shadow
An aerial close up macro shot of a saucepan filled with garlic infused oil in bright sunlight. Pieces of caramelised garlic sit in the bright yellow oil.

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
A hand holds out a gluten free pesto and cheese scroll. The person holding the scroll is wearing a denim skirt and a dark top which form the background of the close up image
An aerial image of the ingredients used for a FODMAP friendly pesto arranged in a group on a white marble table

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
An aerial view of FODMAP friendly hummus platter surrounded by vibrant vegetable crudités. The hummus is drizzled with a red chilli oil, and the platter is set against stone tile, dappled in sunglight.
An aerial view of FODMAP friendly hummus platter surrounded by vibrant vegetable crudités. The hummus is drizzled with a red chilli oil, and the platter is set against stone tile, dappled in sunglight.

Low FODMAP pickled onion

Did you know that pickled onion has a low FODMAP threshold? As of November 2025, Monash says that pickled onion is low FODMAP in serves of up to 84g per person. In 85g serves, it contains moderate amounts of fructan. This makes it a fantastic addition to salads.

low FODMAP pickled onions
An easy homemade pickled onion which has a convenient low FODMAP threshold!
Check out this recipe
An aerial image of a jar of low FODMAP pickled onions atop a grey backdrop with two sunlit glasses of water in the top of the image. The onions and brine are a vibrant pink purple colour which pops against the grey backdrop.
An aerial image of a jar of low FODMAP pickled onions atop a grey backdrop with two sunlit glasses of water in the top of the image. The onions and brine are a vibrant pink purple colour which pops against the grey backdrop.

Low FODMAP salad accompaniments

Low FODMAP vegan macadamia mozzarella

This vegan mozzarella is made with macadamias instead of cashews for the PERFECT low FODMAP vegan mozzarella. 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
An aerial image of a caprese salad on a white marble table. The caprese is surrounded by extra tomatoes, basil and water glasses. The mozzarella used in the salad is vegan mozzarella made from macadamias.
An aerial image of a caprese salad on a white marble table. The caprese is surrounded by extra tomatoes, basil and water glasses. The mozzarella used in the salad is vegan mozzarella made from macadamias.

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
An aerial image of a piece of toast on a dark grey mottled backdrop. The toast is topped with lactose free ricotta, radicchio and a caramelised balsamic glaze.
A side on moody photo of a hand holding out a muslin cloth filled with lactose free ricotta and squeezing out the liquid. The liquid falls into a ceramic bowl at the bottom of the image, and the white droplets contrast dramatically against the dark backdrop

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
A close up, side on view of a slice of gluten free, FODMAP friendly tiramisu. The slice sits atop a marble table which contrasts with a black background
An aerial view of two white ceramic plates topped with gluten free casarecce smothered in FODMAP friendly kale pesto and lactose free mascarpone. A white ceramic bowl filled with lactose free mascarpone sits to the top right of the image. The scene is set on light grey stone backdrop

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
Preserved lemon roasted pumpkin with herb and toasted nut salad, yoghurt and pomegranate arils on a blue backdrop surrounded by herbs
An aerial view of a blue ceramic plate topped with preserved lemon roasted pumpkin, Greek yoghurt, chilli and chopped herbs. The plate sits on a speckled grey steel backdrop

Vegan Vietnamese style coleslaw with crispy tofu

Fresh, vibrant and delicious, this coleslaw is one of my favourite low FODMAP salad recipes to make on hot summer nights. It uses tofu for protein and a delicious vegan nuoc mam dressing.

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
A close up shot of a Vegan Vietnamese coleslaw, topped with lots of toasted peanuts, spring onion greens and a wedge of lime,
An aerial view of a Vegan Vietnamese coleslaw salad, topped with lots of peanuts, chilli and spring onion greens. The serving platter is on grey tiles in dappled sunlight

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
Honey and butter roasted carrot salad with halloumi and green herb sauce from www.georgeats.com
An aerial view of a plate of honey roasted carrot and haloumi salad with greens and a herb sauce. The salad is plated on a white ceramic plate atop a wooden table, and is surrounded by scattered herbs, pinch bowls and water glasses

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
An aerial view of a white ceramic plate topped with a roasted pumpkin quinoa salad with feta, raisins, kale and almonds. The salad sits casually arranged on the serving platter, which sits atop a white benchtop. Two serving spoons sit on the dish on the left and right sides.
An aerial macro view of a kale, quinoa, feta, almond and raisin salad

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
An aerial view of a radicchio orange salad with fennel, goats cheese, chilli maple walnuts and FODMAP friendly faux pickled onion. The salad sits atop a white ceramic serving platter atop a stone backdrop bathed in sunlight. The shadows of a grassy thin leafed plant create a pattern on the stone to the top of the image
An aerial view of a radicchio, orange, fennel, goats cheese and chilli maple walnut salad on a white ceramic serving platter atop a white marble table

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
An aerial image of a kale, feta, raisin and walnut salad in a large white ceramic serving dish. The dish sits atop a white marble table and is surrounded by water glasses.
A sunlit close up photo of a kale, crispy chickpea, feta and raisin salad with a bold lemon, honey and mustard dressing. The salad sits atop a white ceramic serving plate against a white backdrop.

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
An aerial view of a vegetarian Cobb salad topped with sweet and smoky tofu. A big plate of salad sits to the left of the image, and two smaller bowls sit to the right
An aerial view of a vegetarian Cobb salad topped with sweet and smoky tofu. A big plate of salad sits to the left of the image, and two smaller bowls sit to the right

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
A bowl of vegetarian quinoa salad on a light backdrop
A bowl of vegetarian quinoa salad on a light backdrop

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
A close up photo of a green salad topped with crispy nuggets of pan fried tofu. The salad sits on a white plate atop a white marble table
A close up photo of a green salad topped with crispy nuggets of pan fried tofu. The salad sits on a white plate atop a white marble table

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
Crispy potatoes with garlic chilli oil, mustard honey yoghurt and a walnut herb salsa sit atop a white ceramic plate on a mottled grey backdrop
An aerial view of a plate of garlic and chilli oil smothered crispy smashed potatoes on a bed of zingy spiked yoghurt and topped with a walnut herb salsa. The ceramic plate is white, and sits in the centre of the white marble table. Two water glasses sit to the right of the image.

Spice roasted pumpkin and halloumi 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
Spiced pumpkin and halloumi salad recipe development for Country Road from www.georgeats.com
An aerial photo of a spiced pumpkin, halloumi, pomegranate and herb sauce salad on a wooden board against a wooden backdrop. A glass of water sits to the top left of the image.

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
An aerial image of a FODMAP friendly vegan potato salad in a grey ceramic bowl against a moody backdrop. The salad is surrounded by lemons, extra herbs and water glasses. The vibrant radicchio contrasts with the green herbs and mayonnaise coated potatoes
An aerial image of a FODMAP friendly vegan potato salad in a grey ceramic bowl against a moody backdrop. The salad is surrounded by lemons, extra herbs and water glasses. The vibrant radicchio contrasts with the green herbs and mayonnaise coated potatoes

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
Three plates of vegan tofu larb sitting atop a marble table. The plates are casually arranged with tofu larb, topped with fresh chillies and toasted peanuts, as well as lots of fresh lettuce, cucumber and herbs. A bowl of vegan nuoc mam sits in the back left corner of the image.
A white ceramic speckled plate of vegan tofu larb set against a white marble backdrop. The plate is bursting with tofu topped with freshly chopped chilli and toasted peanuts, alongside verdant green lettuce, cucumber wedges and fresh herbs.

Low FODMAP dense bean salad

This is a recipe from my paid Substack community and one that I love so much. It’s a low FODMAP vegetarian take on the TikTok classic, the dense bean salad by Violet Witchel.

An aerial sunlit image of a low FODMAP dense bean salad in a glass bowl atop a dark green backdrop.

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
Radicchio salad with blue cheese and honey cinnamon walnuts, styled against a blue backdrop
Radicchio salad with blue cheese, honey cinnamon walnuts and a sherry vinaigrette against a white marble backdrop. The salad is plated on a white ceramic plate and other plates of salad surround the main one. A hunk of blue cheese sits to the top right of the image and water glasses cast a soft light across the top of the image

Low FODMAP Nam Khao (Laotian crispy rice salad)

This incredibly delicious dish is a low FODMAP, vegetarian take on the classic Laotian dish. Although this version differs substantially given it is both vegetarian/vegan and low FODMAP, it takes inspiration from the divine flavour combination.

Low FODMAP crispy rice salad (Nam Khao inspired)
Heaven on a plate.
Check out this recipe
An aerial image of a white ceramic serving platted topped with low FODMAP crispy red rice salad. The salad is topped with cucumbers, herbs and peanuts and sits atop a steel grey backdrop. Two glasses of water sit to the top right of the image.
A close up side on image of a vegan take on Nam Khao. The salad sits atop a white ceramic plate on an olive green backdrop

Low FODMAP sushi salad

Crispy rice, sushi fillings and a zingy wasabi dressing? Sign me up immediately.

Crispy sushi Salad
A delicious low FODMAP sushi salad that uses crispy rice for the perfect texture.
Check out this recipe
A close up macro image of a brightly coloured crispy rice sushi salad topped with crushed seaweed, avocado, radishes, sesame seeds and edamame
An aerial image of a sushi salad on a white ceramic plate atop a terracotta tile backdrop

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
An aerial view of a super Easy Green Potato Salad on a large white serving plate atop a white marble table. Two hands in a grey jumper extend from the left side of the image to hold the plate

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
An aerial view of a plate of honey roasted carrots atop a FODMAP friendly tofu hummus. The hummus is dotted with smoky roasted chickpeas, green tahini sauce, chopped almonds and rose petals. The dish is surrounded by a sea of bright red chilli oil. It sits atop a white ceramic plate on a white marble table.
An aerial view of a dukkah and honey roasted carrot salad sitting on a bed of hummus and topped with a green tahini sauce. The main salad sits on a white ceramic plate on a white marble table, and a second small plate of hummus sits to the top left of the image.

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
An aerial photo of a spiced pumpkin salad with radicchio, feta, pine nuts, mint and Christmas salad on a white ceramic serving platter atop an olive green tabletop.
An aerial photo of a spiced pumpkin salad with radicchio, feta, pine nuts, mint and Christmas salad on a white ceramic serving platter atop an olive green tabletop.

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
Blood orange, burrata, pine-nut salad with Christmas dressing sits atop a white ceramic plate on a pink linen backdrop
Blood orange, burrata, pine-nut salad with Christmas dressing sits atop a white ceramic plate on a pink linen backdrop

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
Vegetarian, Gluten Free and FODMAP Friendly Caesar Salad on a white plate atop a white marble table.
A vegetarian Caesar salad atop a large white ceramic serving platter. Other plates of Caesar salad and glasses of water surround the central serving platter which sits on a white marble table.

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
An aerial sunlit view of a green salad topped with haloumi. The salad sits on a white plate against a white marble table
An aerial sunlit view of a green salad topped with haloumi. The salad sits on a white plate against a white marble table

Low FODMAP chopped salad

This delicious low FODMAP chopped salad is one of my absolute favourites. I mean, who doesn’t love find chunks of cheese in amongst the lettuce?!

Low FODMAP chopped salad (vegetarian)
A delicious low FODMAP and vegetarian take on chopped salad.
Check out this recipe
A brightly lit aerial image of a low FODMAP chopped salad on a white ceramic plate atop an olive green backdrop
A sunlit aerial image of a low FODMAP chopped salad on a ceramic serving platter atop a terracotta backdrop. Two sunlit glasses of water sit in the top of the image.

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