Low FODMAP Strawberry, Blueberry, and Cucumber Salsa

No-cook Low FODMAP Strawberry, Blueberry, and Cucumber Salsa is light, refreshing, and perfect for summer. It’s a fun and fruity twist on salsa that’s great for snacking, cookouts, or topping grilled chicken or shrimp.

This Low FODMAP Strawberry, Blueberry, and Cucumber Salsa is my take on a red, white, and blue salsa I once had at a Fourth of July party. The original version used jicama - technically low FODMAP - but it's not something I can easily find at my local grocery stores. So, I swapped in peeled English cucumber and really enjoy how light and refreshing this fruit salsa turned out.

Naturally sweet strawberries and blueberries bring the "red and blue," while peeled cucumber adds a bit of "white." A splash of lime juice brightens everything up, and jalapeño adds just the right amount of heat. (Keep the seeds in for more spice, or remove them for a milder salsa.) Fresh cilantro is totally optional if you're not a fan, but I love the flavor it adds.

I served this with corn tortilla chips, but I think it would also be great spooned over grilled chicken or shrimp with a side of steamed rice for a light, summery meal. This no-cook salsa is perfect for hot days and makes a fun dish to bring to summer parties.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Equipment
• Related
• Recipe

Ingredients

To make this simple low FODMAP fruit salsa, add these ingredients to your shopping list:

• English cucumber (or continental cucumber) - 1 cup (150 grams) peeled and small-diced
• Fresh strawberries - 1 cup (150 grams) small-diced
• Fresh blueberries - 1 cup (125 grams)
• Green onion tops (green parts only) - ¼ cup sliced
• Limes - 1-2 medium to yield 2 tablespoons lime juice
• Optional: Fresh cilantro - 2 tablespoons finely chopped
• Jalapeño - ½ small (about 1 tablespoon) finely chopped
• Fine salt - ¼ teaspoon
• Serving suggestion: Corn tortilla chips - 225 grams or 8 (28-gram) servings

Low FODMAP Notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

English cucumber (or continental cucumber) are the long, skinny cucumbers often sold individually wrapped in plastic. A low FODMAP serving, according to Monash University, is ⅓ medium, ½ cup (diced), or 75 grams Larger servings contain higher amounts of the FODMAP, excess fructose.

Strawberries are low FODMAP in a serving of 5 medium berries or about 65 grams. Larger servings can contain moderate to high amounts of excess fructose. FYI: strawberries were once considered FODMAP-free but have since been retested and reclassified by Monash University.

Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.

Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Be sure to avoid the white bulb, which is high in FODMAPs. Pro tip: use kitchen shears to quickly snip the tops into thin slices. Learn more → Low FODMAP Garlic and Onion Substitutes.

Lime juice is low FODMAP in servings up to 1 cup or 250 grams.

Cilantro is low FODMAP in servings of 1 cup or 16 grams.

Jalapeños are low FODMAP in servings of 1 small pepper (or 29 grams). Larger servings contain higher levels of the FODMAP group, excess fructose. Chili also peppers contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

Corn tortilla chips (plain, salted is okay) are low FODMAP in servings of up to 50 grams. The exact number of chips per serving depends on the brand, so be sure to check the nutrition label.

Instructions

To make this Low FODMAP Strawberry, Blueberry, and Cucumber Salsa, simply:

In a medium bowl, combine the strawberries, blueberries, cucumber, lime juice, green onion tops, cilantro (if using), jalapeño (if using), and salt. Toss gently to mix.

Serve right away with your favorite corn tortilla chips, or refrigerate for about an hour to serve chilled.

Storage

This salsa is best served shortly after preparing. However, leftovers can be refrigerated in a sealed container and enjoyed within 1 to 2 days. Draining excess liquid before serving may help preserve the texture.

Equipment

I keep my kitchen equipment inventory pretty simple and stick to multi-purpose, long-lasting tools whenever I can. Here are kitchen essentials that I used to make this recipe:

Mueller Vegetable Chopper - I know some people don't mind chopping, but I am not one of those people. I've used a similar (no longer available) Mueller chopper for years and love it, especially for dicing potatoes, bell peppers, or cucumbers. Depending on your knife skills, it may not save you time, but for me, it definitely makes chopping feel less like a chore. My tip: rinse it right after you're done chopping (key!) and pop it in the top rack of the dishwasher for easy cleanup.

Related

Looking for other low FODMAP appetizer recipes? Check out these:

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