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Overhead shot of a white bowl sitting on a white marble slab. The bowl is filled with low FODMAP Asian Zoodle Salad. There are random sunflower kernels artistically scattered around the bowl.

Low FODMAP Asian Zoodle Salad

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5 from 1 review

  • Author: Em Schwartz, MS, RDN
  • Total Time: 10 mins
  • Yield: 4 1x


Fresh and colorful, this 10-minute Low FODMAP Asian Zoodle Salad is DE-lish! Make this fast and flavorful salad recipe for a light lunch or serve with shrimp for a quick supper.




  • 1 (5 oz.) package zoodles or 2 small zucchini (up to 150 grams), spiralized
  • 1 cup shredded carrot
  • ½ cup diced red bell pepper
  • ¼ cup chopped cilantro
  • ¼ cup minced chives


  • 2 tablespoons rice vinegar
  • ½ teaspoon sugar
  • 1 tablespoon garlic-infused olive oil
  • 1 teaspoon toasted sesame oil
  • Salt and pepper, to taste

Optional Garnishes

  • 1 tablespoon shelled sunflower seeds
  • Red pepper flakes, to taste


  1. Toss together zucchini, carrot, pepper, cilantro, and chives in a large bowl. Set aside.
  2. In a small bowl, whisk together rice vinegar, sugar, olive oil, and sesame oil. Season to taste with salt and pepper.
  3. Add dressing to salad mixture and toss to coat. Garnish with optional sunflower seeds and red pepper flakes. This salad is best when served immediately after preparing.


Zucchini: A low FODMAP serving is a ⅓ cup or 65 grams.

Sunflower Seeds: A low FODMAP serving is 2 teaspoons, hulled or 6 grams, according to Monash University. The FODMAP Friendly Food Program has also tested sunflower seeds to be low FODMAP in servings up to 3 tablespoons or 30 grams.

  • Prep Time: 10 mins
  • Category: Side Dish
  • Method: No Cook
  • Cuisine: Asian