2026 FODMAP Update: Monash has retested and updated its recommended serving size for grapes. While the salad overall is a lower FODMAP option, the amount of grapes used in this recipe may not be tolerated by everyone, especially for those sensitive to excess fructose. Blueberries are an easy, low FODMAP swap if needed.
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 have had a rocky FODMAP history since I started sharing recipes online in 2017. They were originally tested as FODMAP-free, but Monash has retested them multiple times since. As of the most recent Monash data, the low FODMAP serving is just 2 medium grapes (10 grams) for both red and green/white varieties, with larger amounts containing 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
Lower FODMAP Arugula Salad with Grapes
- Total Time: 15 minutes
- Yield: 4 1x
Description
See FODMAP Update in the Notes section.
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.
Notes
2026Â FODMAP Update: Monash has retested and updated its recommended serving size for grapes. While the salad overall is a lower FODMAP option, the amount of grapes used in this recipe may not be tolerated by everyone, especially for those sensitive to excess fructose. 1 cup of blueberries is an easy, low FODMAP swap if needed.
- 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!