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    Home » Side Dishes » Low FODMAP Tomato Salad with Cucumbers

    Low FODMAP Tomato Salad with Cucumbers

    Published: Aug 31, 2017 | Updated: Aug 28, 2020 by Em Schwartz, MS, RDN

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    Two images of low FODMAP tomato salad with cucumber
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    A light and refreshing side dish, this Low FODMAP Tomato Salad with Cucumbers is a great way to use freshly-picked produce.

    Bowl of quartered cherry tomatoes, quartered cucumber, fresh dill, and a light dressing.

    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.

    Jump to:
    • Shopping list
    • Low FODMAP notes
    • Instructions
    • Serve this with
    • Recipe

    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 certain ingredients that are either frequently asked about or that 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.

    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 has been confirmed to be low FODMAP by Monash University. 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.

    Close up of low FODMAP tomato salad with cucumbers

    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

    • Low FODMAP BLT Pasta Salad
    • Low FODMAP Asian Zoodle Salad
    • Low FODMAP Caprese Pasta Salad
    Print

    Recipe

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    Low FODMAP Tomato Salad with Cucumbers

    Low FODMAP Tomato Salad with Cucumbers


    • Author: Em Schwartz, MS, RDN
    • Total Time: 15 minutes
    • Yield: 8 1x
    • Diet: Low Lactose
    Print Recipe
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    Description

    A light and refreshing side dish, this Low FODMAP Tomato Salad with Cucumbers is a great way to use freshly-picked produce.


    Ingredients

    Scale

    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

    1. In a small bowl, whisk together olive oil, vinegar, dill, sugar, and oregano. Season with salt and pepper.
    2. In a large bowl, toss together tomatoes, cucumbers, and olives. Add dressing and stir to mix.
    3. Serve topped with optional feta and additional dill.

    Notes

    Low FODMAP Serving: One serving (1/8th 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

    Keywords: tomato salad, low FODMAP side dish, summer salad,

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

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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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