Sassy Low-FODMAP Salsa Recipe; Gluten-free, Vegan

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Salsa.  The perfect low-calorie, healthy condiment.  I love low-FODMAP salsa on my Supreme low-FODMAP Nachos, low-FODMAP classic ground beef tacos, low-FODMAP Flank Steak Tacos and so much more.  I was thrilled to create this sassy, low-FODMAP version of a restaurant style salsa, that can be modified according to your spice preference.   It is truly easy and tastes low-FODMAP salsa-sensational!

Check out over 300 more low-FODMAP recipes on my blog.

Be healthy and happy,

Rachel Pauls, MD

Sassy Low-FODMAP Salsa Recipe; Gluten-free, Vegan

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

Prep 10 mins

Cook 15 mins

Total 25 mins

Yield 12.5 ounces; 4-6 servings


  • Tomatoes
    • 4 large very ripe plum/roma or vine ripened tomatoes  OR
    • 1 can (14.5 ounces) organic diced tomatoes, no seasoning added
  • 1-2 serrano chiles or red chiles. Salsa color will be more green if using serranos
    • For mild salsa: use ½ chili and add more for desired spice
    • For medium salsa: use 1 chili
    • For hot or very hot salsa use 1 ½ – 2 chilis
  • 8 sprigs of fresh cilantro or 3 tsp dried cilantro (I prefer fresh)
  • 2 tablespoons cooking oil infused with onion or garlic or 1 tablespoon of each
  • 1/4-1/2 teaspoon salt
  • Juice from 1 lime
  • 1/4 tsp cumin (optional)
  • 1 tsp sugar (optional)


  • Remove the seeds and veins from the chiles
  • If using fresh vegetables, roughly chop the tomatoes, chiles and cilantro
  • Add the chopped vegetables to your blender with spices, salt and lime juice
  • Blend the salsa slightly until it has a coarse texture
  • If using canned tomatoes then skip the blending step and place the canned tomatoes, chopped chilis, cilantro, cumin, lime juice, and salt into a bowl and stir to combine
  • Preheat 2 tablespoons of oil in a pan or small pot
  • Pour the blended/mixed salsa in the hot oil
  • Bring to a boil and then reduce the heat to low
  • Add sugar to taste if desired
  • Simmer for 15 minutes
  • Adjust the salt to taste
  • Serve immediately or store in refrigerator until use (tastes even better a day later)
    • This should last 5-7 days in the refrigerator, if stored in a sealed container
  • Serve with low-FODMAP corn chips, garnish with fresh cilantro

  • Chunky and delicious!

low fodmap steak tacos

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Comments Rating 5 (5 reviews)

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