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 (120 grams), 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 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.
Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.
Red bell pepper was previously considered FODMAP-free, but Monash retested it and found FODMAPs present. The current low FODMAP serving is ⅓ cup (43 grams). Larger servings contain moderate to high amounts of excess fructose.
Lime juice is low FODMAP in servings up to 1 cup or 250 grams.
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).
Fish sauce is a common condiment used in Southeast Asian cooking. The low FODMAP serving is 1 tablespoon or 44 grams. Larger amounts contain moderate amounts of mannitol and GOS.
Cilantro is low FODMAP in servings of 1 cup or 16 grams.
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.
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.
Carrots are a low FODMAP food. A suggested serving size is 75 grams or approximately half a medium carrot.
Rice is generally considered a low FODMAP grain. Basmati, brown, red, and white rice have all been tested by Monash and are low FODMAP in servings up to 1 cup or 190 grams (cooked).
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.
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PrintRecipe
Low FODMAP Spicy Cilantro-Lime Turkey Salad
- Total Time: 20 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
9-ingredient Low FODMAP Spicy Cilantro-Lime Turkey Salad is an easy protein-packed meal ready in about 20 minutes. Serve it with or without rice.
Ingredients
- 2 tablespoons garlic-infused olive oil
- 1 pound 93% lean ground turkey
- 1 medium (120 grams) red bell pepper, diced
- 2 tablespoons fresh lime juice
- 1 tablespoon sriracha
- 2 teaspoons fish sauce (or more to taste)
- ¼ cup chopped fresh cilantro
- 2 tablespoons sliced green onion tops (green parts only)
- 8-12 lettuce leaves (I used butter lettuce)
Other Serving Suggestions: Cooked rice, carrot matchsticks
Instructions
- Heat oil in a large skillet. Add turkey and cook, breaking into crumbles, until the edges are brown and the inside is no longer pink.
- Add red bell pepper and continue to cook until soft.
- Stir in lime juice, sriracha, and fish sauce. Cook for 1-2 minutes to allow for some of the liquid to evaporate. Remove from heat.
- Add in cilantro and green onion tops (green parts only). Stir to mix.
- Serve warm on top of lettuce leaves. Top with optional carrot matchsticks and/or cooked rice.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: Stove
- Cuisine: Lao-inspired
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Kathy Doolittle says
This was really delicious. I followed the recipe except added another half teaspoon of fish sauce and had to add a bit of chicken stock as I wanted it a bit wetter. Served with some red quinoa in the lettuce cup with the Turkey and added thin julienned carrots to round it out. My husband who doesn’t follow low fodmap topped his with a bit of oyster sauce and a crunchy chili.
Bella says
I just made these for my first low FODMAP recipe ever. I have IBS and I decided enough was enough. These turkey lettuce wraps were absolutely delicious. I made enough to last a week! Thank you!
Sarah says
Easy, quick, and flavorful 🙂 we didn’t have fish oil so we substituted sweet gf soy sauce
Mary Ellen says
Hi is there something I could use instead of the sambal oelek??
Thank you.
Emily says
Hi Mary Ellen, Sriracha was just laboratory tested by Monash University and is considered FODMAP in 1 teaspoon servings. You could use 1 tablespoon sriracha (to keep the serving size low FODMAP) instead of the 2 tablespoons sambal oelek. If you're looking to avoid spice, you could also omit the sambal oelek altogether. Hope that helps!
Floyd Johnson says
EM: I'm a bit miffed as to why no one has commented on these wraps yet. Before we had to worry about FODMAPS we ate Asian lettuce wraps which were delicious. This recipe looks even better and I can't wait to try it. It's my first day on your site and it is really what Ive been looking for for a long time. Thanks!
Floyd
Emily says
Thank you for the comment, Floyd! I'm excited for you to be here and hope you enjoy these wraps as much as I do! - Em