Classic Low-FODMAP Tossed Salad with Low-FODMAP Italian Vinaigrette; Gluten-free

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A simple and timeless recipe for classic low-FODMAP Tossed Salad.  Perfect for any night of the week.

This recipe can be modified to include cheese if desired, or add your favorite seeds (like pumpkin or sunflower).

Low-FODMAP Tossed Salad only takes a few minutes to prepare and is a wonderful healthy addition to every meal.

My recipe for low-FODMAP Italian Vinaigrette tastes sensational and oh-so-much better than store-bought.  I hate all the ‘stuff’ added to commercial salad dressings (not to mention the invariable onion and garlic). Plus using my low-FODMAP Happy Spices Italian Seasoning makes it even easier!  You can store the leftover dressing in the fridge for up to 2 weeks.

Enjoy this low-FODMAP Tossed Salad with my other low-FODMAP dressings, like low-FODMAP Ranch, low-FODMAP Poppyseed or low-FODMAP Maple Dijon Vinaigrette.

Check out over 400 more low-FODMAP recipes on the blog.  Dig in!

Be healthy and happy,

Rachel Pauls, MD

Classic Low-FODMAP Tossed Salad with low-FODMAP Vinaigrette; Gluten-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

Serves 4-8 for salad, depending on portion size (you will have extra low-FODMAP Italian Vinaigrette)

Prep time: 10 minutes (plus 1 hour or overnight for marinating dressing)


For low-FODMAP Tossed Salad

  • 2 cups of Bibb, Romaine or Butter Lettuce (about 1 large head of lettuce)
  • 2 small Roma tomatoes, diced
  • 1 medium cucumber, sliced or chopped (peeled or not, per your preference)
  • 3 medium carrots, peeled and shredded or chopped
  • 1/4 cup toasted pumpkin or sunflower seeds
  • 1/2 cup shredded cheddar, mozzarella or Colby cheese (optional for non-vegan version)
  • low-FODMAP croutons (optional)

For low-FODMAP Italian Vinaigrette

Yields: 1 & 1/4 cup dressing (10 ounces or 20 tablespoons)

Serving size: 1-2 tablespoons

  • 1/2 cup red wine vinegar
  • 1 cup olive oil; or 3/4 cup olive oil and 1/4 cup garlic infused olive oil
    • For tips on shopping for these oils, see my low-FODMAP recipe swap blog
    • Infused oils are fine to consume on a low-FODMAP diet, since they do not contain the FODMAPs from onion or garlic.  The carbohydrates are not ‘soluble’ in an oil form.  See my low-FODMAP Top 11 tips and tricks for more info!!
  • 4 teaspoons sugar (adjust to taste, optional if you prefer less sweet salad dressing)
  • 2 teaspoons low-FODMAP Happy Spices Italian Seasoning
    • can also substitute:
      • 1/2 teaspoon oregano
      • 1/4 teaspoon thyme
      • 1/2 teaspoon rosemary
      • 1/2 teaspoons basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon red pepper flakes
  • Freshly ground pepper to taste


  • Combine all ingredients for low-FODMAP Italian vinaigrette in a large shaker or bottle and shake vigorously to emulsify
    • Isn’t my salad dressing bottle cute?  I found it at TJ Maxx and I use it all the time 🙂
  • Dressing may be left in refrigerator  1 hour or overnight to marinate (allows the herbs to rehydrate)
  • In a large bowl, combine all salad ingredients
  • When ready to serve, toss with dressing to taste and preference (about 1-2 tablespoons per serving)
  • Sprinkle with shredded cheese (non-vegan) and seeds if desired

  • So good and easy!

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