This low FODMAP arugula salad with grapes is filled with peppery arugula, succulent red grapes, crunchy walnuts, and a balsamic Dijon vinaigrette.
I LOVE salads! And, this Low FODMAP Arugula Salad with Grapes is a favorite! There are so many flavors and textures at play - sweet & juicy grapes, crunchy walnuts, peppery arugula and arguably the best part, the balsamic Dijon vinaigrette.
Although I will totally eat it as is, I like to top this salad with grilled chicken. Mmm MMm!
Shopping list
Add these ingredients to your shopping list to make one batch (or 4 servings) of this low FODMAP arugula salad:
- Chives - ¼ cup
- Garlic-Infused Olive Oil - ¼ cup
- Balsamic vinegar - 2 teaspoons
- Dijon mustard - 1 teaspoon
- Arugula - 1 (5-ounce) bag
- Red grapes - 16 (or 75 grams)
- Walnut pieces - ½ cup
Low FODMAP notes
In this section, I share FODMAP info for some key ingredients. Please refer to the Monash FODMAP app and the FODMAP Friendly app for more information.
Chives and Garlic-Infused Olive Oil are great ways to add low FODMAP garlic and onion flavor. Check out my article on Low FODMAP Garlic and Onion Substitutes to learn more.
Balsamic Vinegar: A low FODMAP serving is 1 tablespoon or 21 grams. Larger servings contain higher amounts of excess fructose.
Dijon Mustard is low FODMAP in servings of 1 tablespoon or 23 grams.
Arugula has only trace amounts of FODMAPs. It is considered a FODMAP free food. Eat according to your appetite.
Grapes are a FODMAP-free food. 12/2021 Update: Monash University retested grapes and found them to contain FODMAPs. A low FODMAP serving of red or green/white grapes is now considered to be 6 grapes or 28 grams. Larger servings contain moderate to high amounts of excess fructose.
Walnuts: A low FODMAP serving is 10 halves or 30 grams. This is about a ¼ cup.
Instructions
Step 1: Place chives, olive oil, dijon and balsamic vinegar in a blender. Blend until smooth. Season with salt and pepper.
Step 2: In a large bowl, place arugula, grape halves, and walnut pieces. Add dressing and toss.
Serve!
Storage: Store the prepared dressing and salad ingredients separately in the fridge for use within 2-3 days.
Similar recipes
- Low FODMAP Spinach Salad with Strawberries
- Low FODMAP Cranberry-Almond Quinoa Salad
- Low FODMAP Asian Zoodle Salad
Recipe
Low FODMAP Arugula Salad with Grapes
- Total Time: 15 minutes
- Yield: 4
Description
Low FODMAP Arugula Salad with Grapes is filled with peppery arugula, succulent red grapes, crunchy walnuts, and a balsamic Dijon vinaigrette.
Ingredients
- ¼ cup fresh chives
- ¼ cup garlic-infused olive oil
- 2 teaspoons balsamic vinegar
- 1 teaspoon Dijon mustard
- Kosher salt and freshly-cracked black pepper
- 1 (5-ounce) bag arugula
- 16 (or 75 grams) seedless red grapes, halved
- ½ cup walnut pieces
Instructions
- Place chives, olive oil, Dijon mustard, and balsamic vinegar in a blender. Blend until smooth. Adjust flavor with salt and black pepper.
- In a large bowl, place arugula, grape halves, and walnut pieces. Add dressing and toss.
- Serve.
Storage: Store the prepared dressing and salad ingredients separately in the fridge for use within 2-3 days.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Side Dish
- Method: No Cook
- Cuisine: American, Low FODMAP
Stephanie says
This dressing definitely needs tweaking, I didn't even use a full 1/4 cup of chives and it was a sludge, not enough liquid!
Em Schwartz, MS, RDN says
Hi Stephanie, Thanks for bring this to my attention. I agree, it seems like there should be more oil/vinegar. This is one of my oldest recipes and it looks like the measurements may have gotten incorrectly re-entered in an update. I will add this recipe to my retest list and update this soon. Thanks, -Emily
Caroline | RD-Licious says
Hi there- so glad I found your blog! How cool you are a supermarket dietitian, I'm an RD as well and have always wondered how being a supermarket RD is! Love your blog logo too 🙂 This salad looks devine!
Emily says
Hey there, fellow RD! 🙂 Thanks for stopping by! And, for all the love! I definitely enjoy being a supermarket dietitian - no two days are the same (which is perfect for me) and I get to do many of the things I love (cook, educate, blog, etc.) on a daily basis. Are you in private practice? I just checked out your blog - love the layout and all of your yummy-looking plant-based recipes!! P.S. I'm totally jealous you're in sunny Florida!