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    Home » Salads » Low FODMAP Arugula Salad with Grapes

    Low FODMAP Arugula Salad with Grapes

    Published: May 3, 2017 | Updated: Mar 9, 2022 by Em Schwartz, MS, RDN

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    Two photos of low FODMAP arugula salad with grapes
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    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 – 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.

    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
    • 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
    • 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

    1. Place chives, olive oil, Dijon mustard, and balsamic vinegar in a blender. Blend until smooth. Adjust flavor with salt and black pepper.
    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.

    • Prep Time: 15 minutes
    • Cook Time: 0 minutes
    • 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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    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 🙂 This salad looks devine!

      Reply
      • Emily says

        May 20, 2017 at 6:32 am

        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!

        Reply

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    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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