A light and refreshing side dish, this Low FODMAP Tomato Salad with Cucumbers is a great way to use freshly-picked produce.
We have a small square foot garden in our backyard and it's been super fruitful this summer. We're currently up to our ears in tomatoes. Luckily, they're low FODMAP because we've been eating lots and lots of tomato-based dishes, including this summery, Low FODMAP Tomato Salad with Cucumbers.
Shopping list
To make this recipe, add these ingredients to your shopping list:
- Cherry tomatoes - 16 large
- Cucumber - 1 medium
- Kalamata olives - ½ cup pitted
- Garlic-infused oil - ¼ cup
- Red wine vinegar - 2 tablespoons
- Fresh dill - 1 tablespoon minced
- Sugar - 1 teaspoon
- Dried oregano - 1 teaspoon
Optional garnishes: ¼ cup feta cheese; additional fresh dill
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.
Cherry tomatoes are low FODMAP in servings of 5 tomatoes or 75 grams. 3/2022 Update: Monash University retested cherry tomatoes and as a result, has changed the low FODMAP serving. A low FODMAP serving of cherry tomatoes is now considered to be 3 tomatoes or 45 grams. Larger servings contain higher levels of excess fructose.
Cucumbers are a FODMAP-free food. Enjoy according to your appetite. have been retested. The current low FODMAP serving size for Lebanese cucumbers (often labeled as mini or Persian cucumbers in US stores) is 75 grams or ½ medium. Larger servings contain moderate to high levels of the FODMAP, excess fructose. With any retested food, if you previously tolerated larger servings, continue to enjoy to your tolerance level.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Olives contain minimal FODMAPs. Enjoy according to your appetite.
Red wine vinegar is low FODMAP in servings of 2 tablespoons or 42 grams.
Instructions
To make this low FODMAP salad, simply:
Make the dressing. In a small bowl, whisk together olive oil, vinegar, dill, sugar, and oregano. Season with salt and pepper.
Assemble the salad. In a large bowl, toss together tomatoes, cucumbers, and olives. Add dressing and stir to mix.
Serve topped with optional feta and additional dill.
Serve this with
Each of us has unique nutritional needs. To build a low FODMAP meal, consider serving this salad with a portion of:
- Lean protein like grilled chicken or pork chops
- FODMAP-free fruit like strawberries or grapes
- Low FODMAP whole grain like cooked brown rice or quinoa
Similar recipes
PrintRecipe
Low FODMAP Tomato Salad with Cucumbers
- Total Time: 15 minutes
- Yield: 8 1x
- Diet: Low Lactose
Description
A light and refreshing side dish, this Low FODMAP Tomato Salad with Cucumbers is a great way to use freshly-picked produce.
Ingredients
Dressing
- ¼ cup garlic-infused olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon minced fresh dill
- 1 teaspoon granulated sugar
- 1 teaspoon dried oregano
- Salt and pepper
Salad
- 16 large cherry tomatoes, quartered
- 1 medium cucumber, diced
- ½ cup pitted Kalamata olives, drained and chopped
Optional garnishes: ¼ cup feta cheese; additional fresh dill
Instructions
- In a small bowl, whisk together olive oil, vinegar, dill, sugar, and oregano. Season with salt and pepper.
- In a large bowl, toss together tomatoes, cucumbers, and olives. Add dressing and stir to mix.
- Serve topped with optional feta and additional dill.
Notes
Low FODMAP Serving: One serving (⅛th recipe) should be low FODMAP based on ingredients. For more information on specific ingredients, please check out the “low FODMAP notes” section (in the post above the recipe) or refer to the Monash FODMAP app.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Side Dish
- Method: No Cook
- Cuisine: American
Kathy says
This is one of our all time favorite salad recipes! Easy, delicious, healthy, and I always have the ingredients handy. If I don’t have fresh dill, I substitute dried dill (decrease the amount if using dried). Thank you Em!
Becky Hall says
Hi, would fresh mint be good in this salad?
Em Schwartz, MS, RDN says
Hi Becky, I think it could be!