Low FODMAP green salad in a bowl with wooden spoons next to it

Low FODMAP green salad

I was still missing a recipe for an easy low FODMAP green salad on Karlijn’s Kitchen. A side dish that can be served alongside other meals.

To add a few extra vegetables to your meal.

How to make the green salad

This is a super quick salad that hardly needs any explanation. I make the salad itself with a rocket lettuce mix, cucumber and zucchini.

As toppings I use pepitas, feta and a little bit of fresh mint.

The salad is dressed with a simple lemon vinaigrette. A perfect side dish!

A green salad photographed from above

How to combine this salad with other meals

Most ingredients in this salad contain hardly any FODMAPs and can be eaten in larger servings without problems.

The only ingredient that is limited low FODMAP is zucchini. You can eat 60 grams of zucchini per serving.

In higher servings, the zucchini is high in fructans. If you eat this salad alongside another dish, you have to be careful that this dish doesn’t contain other ingredients that are limited low FODMAP and contain fructans.

If that is the case, you can also leave the zucchini out of this salad. That makes it safer to combine with another meal that is relatively high in fructans.

Low FODMAP green salad where a dressing is being poured on
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Low FODMAP green salad in a bowl with wooden spoons next to it

Low FODMAP green salad

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  • Author: Karlijn
  • Total Time: 10 min
  • Servings: 4 1x
  • Diet: Gluten Free


A basic recipe for a low FODMAP green salad. With cucumber, zucchini, pepitas en feta cheese. Gluten-free and low lactose.



For the salad

  • 150 g (5.3 oz) lettuce
  • 1 cucumber, in thin slices
  • 100 grams (3.5 oz) zucchini, spiralized
  • 30 g (2 tbsp) pepitas
  • 50 g (1.8 oz) feta
  • Optional: 2 stalks of fresh mint

Voor de lemon vinaigrette

  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp mustard
  • 1/4 tsp salt
  • 1/4 tsp pepper


  1. Mix all ingredients for the vinaigrette together. Put aside.
  2. Put the lettuce into a bowl.
  3. Cut the cucumber in half and then into very thin slices. Spiralize the zucchini. Add to the bowl.
  4. Add the pepitas to the lettuce and crumble the feta on top.
  5. If you use mint: remove the leaves from the stalks and chop finely. Add to the lettuce.
  6. Pour the vinaigrette on top and stir. Serve immediately.
  • Prep Time: 10 min
  • Category: Salad
  • Method: Chop
  • Cuisine: International


  • Serving Size: 1 serving
  • Calories: 144
  • Fat: 12
  • Carbohydrates: 3
  • Fiber: 1
  • Protein: 5

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen

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