Fabulous Low-FODMAP Southwest Salad with Low-FODMAP Southwest Dressing; Gluten-free

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I love a big, hearty low-FODMAP salad. In particular, one with added crunch and a little cheese. This low-FODMAP Southwest salad does all that. The low-FODMAP Southwest dressing is sweet, spicy and creamy and highlights the great flavors in the salad. Something I could eat all day long!

You can serve the low-FODMAP Southwest salad with my low-FODMAP Grilled Lime Chicken or without, depending on how big a meal you desire. Or double/triple the recipe for a larger party.

Check out over 300 low-FODMAP recipes on my blog, like my low-FODMAP Caesar salad and low-FODMAP Salad in a Jar!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Southwest Salad with Low-FODMAP Southwest Dressing

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

Serves 6

Prep time: 30 minutes, plus overnight for marinating chicken and dressing (if desired)


For the low-FODMAP dressing

  • 8 TB light mayo (I used Hellman’s Light)
  • 3 TB greek yogurt, plain (or other lactose-free yogurt or sour cream)
    • Note: greek yogurts vary in lactose content, check your tolerance prior to use
  • 2 TB water
  • 2 TB light corn syrup
  • 2 tsp red wine vinegar
  • 1 tsp lime juice
  • 1/2 tsp cilantro
  • 1 tsp chili powder
  • 1/4 tsp cayenne
  • ¼ tsp cumin

For low-FODMAP salad

  • Optional Low-FODMAP Grilled Lime Chicken, prepared (best marinated day before)
  • 1 & 1/4 cups (120 g) grated cheddar cheese
  • 1 head iceberg lettuce, chopped or torn (or 2 heads bib lettuce)
  • 2 shredded carrots
  • 3 tomatoes, chopped
  • 2 cobs of fresh corn, cooked and kernels removed (about 170 g total)
    • Can also use fresh frozen corn niblets, avoid canned as these are higher in FODMAPs
  • Tortilla strips for topping, usually find in salad section of grocery (ensure gluten-free if necessary)
    • I used Fresh Gourmet Tri-Color Tortilla Strips (contain: Corn Masa Flour, Sunflower, Safflower and/or Canola Oil, Salt, Red 40, Blue 1, Blue 2)
  • Fresh cilantro and lime wedge for garnish


  • Combine all low-FODMAP salad dressing ingredients in mason jar, shake well
  • Place in refrigerator until use
    • Best made a day ahead for flavors to combine
  • Combine all vegetable salad ingredients in bowl

  • Sprinkle cilantro and garnish with limes

Delicious, not too spicy, creamy and healthy!  Low-FODMAP Southwest Chicken Salad is FABULOUS

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Comments Rating 5 (1 review)

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  1. Sabrina August 3, 2020
    • Rachel Pauls Food August 3, 2020
  2. Linda December 13, 2021
    • Rachel Pauls Food December 13, 2021

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