Low FODMAP Spicy Cilantro-Lime Turkey Salad

9-ingredient Low FODMAP Spicy Cilantro-Lime Turkey Salad is an easy protein-packed meal ready in about 20 minutes. Serve these lettuce wraps with or without rice.

Today’s recipe is inspired by a popular dish from Southeast Asia called larb (or laab).

Larb is a meat salad originating from Lao (and parts of Thailand). The ingredients vary by region, but it is commonly made with ground chicken, beef, or pork.

Traditionally, the meat is cooked with toasted ground rice and then flavored with chili pepper, fresh herbs, lime juice, fish sauce, etc. Some recipes also include shallots

Today’s low FODMAP turkey salad features similar flavors like spicy sriracha, fish sauce, cilantro, and lime juice in low FODMAP amounts.

I’ve used lean ground turkey for a source of lean protein and added red bell pepper for a pop of color and an extra dose of low FODMAP veggies.

This easy meal uses just 9 ingredients and can be ready in about 20 minutes.

Shopping list

To make 4 servings of these low FODMAP lettuce wraps, add these ingredients to your shopping list:

• Garlic-infused oil – 2 tablespoons
• Lean ground turkey – 1 pound (I use 93% lean)
• Red bell pepper – 1 medium, diced
• Lime juice – 2 tablespoons (about 1 lime)
• Sriracha – 1 tablespoon
• Fish sauce – 2 teaspoons (or to taste)
• Fresh cilantro – ¼ cup chopped
• Green onion tops (green parts only) – 2 tablespoons sliced
• Lettuce leaves – 8-12 leaves (I used butter lettuce)
• Other serving suggestions: Cooked rice, carrot matchsticks

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.

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.

Green onion tops – the green part of green onions – are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.

Fish sauce is low FODMAP in servings of 1 tablespoon or 44 grams.

Lettuce: Iceberg, butter, and red coral lettuce contain only trace amounts of FODMAPs. Enjoy according to your appetite. Romaine is also low FODMAP – the recommended serving is up to 2 cups or 75 grams.

Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

Sriracha has been tested for FODMAPs by Monash University. Even though it contains small amounts of garlic, sriracha is low FODMAP in servings up to 1 teaspoon or 5 grams. This amount should be tolerated by most. However, avoid if you’re concerned or suspect a non-FODMAP intolerance to spicy foods (capsaicin).

Instructions

To make this low FODMAP spicy cilantro-lime turkey salad, simply:

Step 1: Heat garlic-infused oil in a large skillet. Add turkey and cook, breaking into crumbles, until the edges are brown and the inside is no longer pink.

Step 2: Add red bell pepper and continue to cook until fork-tender.

Step 3: Stir in lime juice, sriracha, and fish sauce. Adjust to taste. Cook for 1-2 minutes to allow for some of the liquid to evaporate. Remove from heat.

Step 4: Add in cilantro and green onion tops (green parts only). Stir to mix.

Serve warm on top of lettuce leaves topped with optional carrot matchsticks and/or cooked rice.

Substitutions

• Swap the protein. Use ground chicken or pork instead.
• Make it whole grain. If serving with rice, try whole-grain brown rice for a boost of low FODMAP fiber.

Similar recipes

• Low FODMAP Chinese Chicken Salad
• Low FODMAP Thai Peanut Noodles
• Low FODMAP Lentil Dal

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