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    Home ยป Salads ยป Low FODMAP Arugula Salad with Grapes

    Low FODMAP Arugula Salad with Grapes

    Published May 3, 2017 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    Two photos of low FODMAP arugula salad with grapes
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    This low FODMAP arugula salad with grapes is filled with peppery arugula, succulent red grapes, crunchy walnuts, and a balsamic Dijon vinaigrette.

    A lightly-dressed salad with arugula, halved grapes, and walnuts.

    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!

    Looking down at a plate of arugula salad with grapes and walnuts.

    Shopping list

    Add these ingredients to your shopping list to make one batch (or 4 servings) of this low FODMAP arugula salad:

    • Chives – ยผ cup
    • Garlic-Infused Olive Oil – ยผ cup
    • Balsamic vinegar – 2 teaspoons
    • Dijon mustard – 1 teaspoon
    • Arugula – 1 (5-ounce) bag
    • Red grapes – 1 ยฝ cup halved
    • Walnut pieces – ยฝ 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 considered a FODMAP free food. Eat according to your appetite.

    Walnuts: A low FODMAP serving is 10 halves or 30 grams. This is about a ยผ cup.

    Two white plates filled with an arugula salad made with halved red grapes and walnut pieces.

    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
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    Side shot of low FODMAP arugula salad with grapes

    Low FODMAP Arugula Salad with Grapes


    • Author: Em Schwartz, MS, RDN
    • Prep Time: 15 minutes
    • Cook Time: 0 minutes
    • Total Time: 15 minutes
    • Yield: 4 1x
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    Description

    Low FODMAP Arugula Salad with Grapes is filled with peppery arugula, succulent red grapes, crunchy walnuts, and a balsamic Dijon vinaigrette.


    Ingredients

    Scale
    • ยผ cup chives
    • ยผ cup garlic-infused olive oil
    • 2 teaspoons balsamic vinegar
    • 1 teaspoon Dijon mustard
    • Salt and pepper
    • 1 (5-ounce) bag arugula
    • 1 ยฝ cups halved seedless red grapes
    • ยฝ cup walnut pieces

    Instructions

    1. Place chives, olive oil, dijon and balsamic vinegar in a blender. Blend until smooth. Season with salt and pepper, to taste.
    2. In a large bowl, place arugula, grape halves, and walnut pieces. Add dressing and toss.
    3. Serve.

    Storage: Store the prepared dressing and salad ingredients separately in the fridge for use within 2-3 days.

    Equipment

    A bottle of certified low FODMAP Colavita Roasted Garlic Oil

    garlic-infused olive oil

    Buy Now โ†’
    • Category: Side Dish
    • Method: No Cook
    • Cuisine: American, Low FODMAP

    Keywords: spring salad, Easter, holiday salad, dressing,

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

     

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    Reader Interactions

    Comments

    1. Caroline | RD-Licious says

      May 19, 2017 at 1:16 pm

      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 ๐Ÿ™‚ This salad looks devine!

      Reply
      • Emily says

        May 20, 2017 at 6:32 am

        Hey there, fellow RD! ๐Ÿ™‚ 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!

        Reply

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    Hey there! I’m Em:

    a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)! Learn more

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