Low FODMAP Spinach Salad with Strawberries features an easy balsamic vinaigrette, crunchy pecans, and optional feta cheese. This easy side salad is great for the holidays.
Today's salad is a modified recipe from my family's collection. It's made with fresh spinach, juicy strawberries, and crunchy pecans tossed in a sweet and tangy balsamic vinaigrette. If you want, add a touch of creamy saltiness with a sprinkle of optional feta cheese.
Many strawberry spinach salad recipes call for red onion. Although delicious, onion is high in FODMAPs and tends to not be well-tolerated by many of us living with IBS. Instead, I've included sliced green onion tops for a little bit of low FODMAP onion flavor.
We typically make this salad for the holidays, but it's an easy salad that can be enjoyed at any time throughout the year.
I hope you enjoy this fresh, sweet, savory, crunchy, and colorful low-FODMAP side salad.
Shopping list
To make this low FODMAP strawberry spinach salad, add these ingredients to your shopping list:
- Baby spinach - 4 cups (120 grams)
- Strawberries - 1 cup sliced (about ½ pint)
- Pecan pieces - ¼ cup (28 grams)
- Optional: Feta cheese - 2 tablespoons crumbled
- Green onion tops (green parts only) - 1 tablespoon sliced
- Extra virgin olive oil - ⅓ cup
- Balsamic vinegar - 2 tablespoons
- Maple syrup - 1 tablespoon
- Dijon mustard - 1 teaspoon
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
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.
Feta cheese: A low FODMAP serving is 3 tablespoons or 40 grams. Lactose content may vary between brands. Look for products that have less than 1 gram of sugar per serving, like Athenos Traditional Feta. Find grams of sugar on the nutrition facts panel in the US.
Green onion tops - the green part of green onions - are low in FODMAPs and should be tolerated by most on the low FODMAP diet in servings up to ¾ cup or 75 grams. Be sure to avoid the white bulb, which is high in FODMAPs. Pro tip: use kitchen shears to quickly snip the tops into thin slices. Learn more → Low FODMAP Garlic and Onion Substitutes.
Pecans: A low FODMAP serving is 15 pecan halves or 30 grams. This is about ¼ cup in the US. Much larger servings contain higher amounts of fructans.
Spinach is low FODMAP in servings of 1 ½ cups or 75 grams. Larger servings contain higher amounts of fructans.
Strawberries are low FODMAP in a serving of 5 medium berries or about 65 grams. Larger servings can contain moderate to high amounts of excess fructose. FYI: strawberries were once considered FODMAP-free but have since been retested and reclassified by Monash University.
Instructions
To make this low FODMAP spinach salad, simply:
Step 1: Place spinach and strawberries in a large mixing bowl.
Step 2: In a liquid measuring cup (or small bowl), whisk together the olive oil, balsamic vinegar, maple syrup, and Dijon mustard. Season to taste with salt and pepper. Sometimes I place all of the ingredients into a mason jar, seal with a reusable lid, and give it a good shake to mix.
Step 3: Drizzle about 2 tablespoons of the vinaigrette over the spinach and strawberries. Gently toss to coat. Add more dressing as needed until the spinach leaves are lightly coated with dressing. Transfer the dressed spinach and strawberries to a serving bowl or platter.
Step 4: Top the dressed salad with pecan pieces, optional feta cheese, and green onion tops (green parts only).
Serve cold with remaining vinaigrette either drizzled on top or served on the side.
Storage: This salad is best served right after preparing. However, you can store the salad ingredients and prepared vinaigrette separately in the refrigerator for up to 3 days. Assemble salad just before serving.
Serve this with
Consider serving this side salad with a serving of:
Lean protein like chicken, salmon, or pork tenderloin. These foods are naturally low in FODMAPs. The recommended serving size is generally 3-4 ounces, however, this may vary depending on your unique nutritional needs.
Low FODMAP bread or crackers: Some certified low FODMAP options include Schär Baguette, Schär Table Crackers, or Laiki Black Rice Crackers.
Similar recipes
PrintRecipe
Low FODMAP Spinach Salad with Strawberries
- Total Time: 15 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Low FODMAP Spinach Salad with Strawberries features a balsamic vinaigrette, crunchy pecans, and optional feta cheese.
Ingredients
- 4 cups (120 grams) baby spinach
- 1 cup sliced strawberries (about ½ pint)
- ¼ cup (28 grams) pecan pieces
- 2 tablespoons crumbled feta cheese, optional
- 1-2 tablespoons sliced green onion tops (green parts only)
Balsamic Vinaigrette
- ⅓ cup extra virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon maple syrup
- 1 teaspoon Dijon mustard
- Salt and pepper
Instructions
- Place spinach and strawberries in a large mixing bowl.
- In a liquid measuring cup (or small bowl), whisk together the olive oil, balsamic vinegar, maple syrup, and Dijon mustard. Season to taste with salt and pepper. Sometimes I place all of the ingredients into a mason jar, seal with a reusable lid, and give it a good shake to mix.
- Drizzle about 2 tablespoons of the vinaigrette over the spinach and strawberries. Gently toss to coat. Add more dressing as needed until the spinach leaves are just lightly coated with dressing. Transfer the dressed spinach and strawberries to a serving bowl or platter.
- Top the dressed salad with pecan pieces, optional feta cheese, and green onion tops (green parts only). Sometimes I serve these on the side, so everyone can add or omit ingredients based on their preferences or dietary needs.
- Serve cold with remaining vinaigrette either drizzled on top or served on the side (about 1 tablespoon vinaigrette per serving)
Storage: This salad is best served right after preparing. However, you can store the salad ingredients and prepared vinaigrette separately in the refrigerator for up to 3 days. Assemble salad just before serving.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients. For more information on specific ingredients, please refer to the "Low FODMAP Notes" section of the blog post or the Monash FODMAP app.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No Bake
- Cuisine: American
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Shelby says
Easy to make and flavorful dressing
Marci says
How do I know if the Dijon mustard has garlic? All the ones I tried to buy just said… “and spices”. Do you have a recommendation on a safe one?
Em Schwartz, MS, RDN says
Hi Marci, If you're in the US, "spices" cannot contain garlic, according to federal labeling regulations. So, as long as you don't see "garlic" (or another high FODMAP ingredient) specifically listed in the ingredients list, the dijon mustard should be okay. With that said, if you see "natural flavors" in the ingredients list that *may* contain garlic. -Emily
Taryn says
Wow! I am in love with this salad!!!! It comes together quickly and is absolutely delicious. My husband loved it as well. We’ll definitely be making this one often!!
Emma says
Super good
Amber says
I'm new to the low FODMAP lifestyle. I have always cooked with a ton of garlic. I didn't even think it was possible to make a good salad dressing without garlic... but I was wrong. This dressing is the bomb - I don't even miss the garlic. Thanks for posting!
Em Schwartz, MS, RDN says
I'm so happy to see you enjoyed this recipe, Amber! Thanks for taking the time to share. I really appreciate it! -Em
Leah says
Wow, I love this recipe and commentary! It already sounds so delicious - can’t wait to try it. Thanks so much!