Low FODMAP Mexican quinoa salad in a bowl

Low FODMAP Mexican quinoa salad

Two weeks ago, I went with my sister on srprs.me roadtrip. We booked a weekendtrip and on the day of departure we would hear where we were going.

Our destination turned out to be Bielefeld in Germany. I had never heard of this city, but it turned out to be a very nice place to visit! When we had just arrived to Bielefeld, we went to look for a place to have lunch.

We found a healthy hotspot where we ate a delicious Mexican quinoa rice salad. It was so tasty that I tried to reproduce it at home and that turned out great! This low FODMAP Mexican quinoa salad is perfect as a healthy lunch, but also as a side-dish for the BBQ.

Low FODMAP Mexican quinoa salad in a bowl with rose gold cutlery next to it
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Low FODMAP Mexicaanse quinoa salade in een kommetje met een wit servet eronder

Low FODMAP Mexican quinoa salad

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  • Author: Karlijn
  • Total Time: 25 mins
  • Servings: 4 1x


Low FODMAP Mexican quinoa salad with rice! A delicious healthy lunch or side dish with homemade tomato salsa. Gluten-free and lactose-free


  • 120 g quinoa
  • 120 g brown rice
  • 1/2 low FODMAP stock cube
  • Two handfuls of lettuce
  • 400 g chicken breast
  • 2 tsp ground paprika
  • 1 tsp ground cumin
  • A pinch of cayenne pepper
  • Pepper and salt
  • 1/2 avocado*
  • Homemade tomato salsa (see recipe below)
  • Fresh cilantro

For the tomato salsa

  • 3 roma tomatoes**
  • Fresh cilantro
  • Jalapeno pepper to taste
  • 1 tbsp homemade garlic-infused oil
  • A pinch of lime juice
  • Optional: spring onion, only the green part


The salsa

  1. Cut the the tomatoes in very small pieces and chop the cilantro. Put this into a bowl.
  2. Cut the red pepper in small pieces and add to to the tomatoes to taste (if you don’t like spicy, you can best only use a little bit).
  3. You can make your own garlic-infused oil by heating 1 tbsp of olive oil in a pan. Add 1 clove of garlic when the oil is hot and fry for two minutes. Take the garlic from the pan and throw away. Use the oil for the salsa. You can also buy garlic-infused oil in the supermarket if you can find it.
  4. Add the olive oil and a splash of lime juice to the tomato mixture. Season with pepper and salt and some extra lime juice if necessary.
  5. You can make the tomato salsa a few hours beforehand and store it in the fridge, so the flavours can develop.

The salad

  1. Boil the quinoa and the rice according to the instructions on the package (I added half a stock cube for extra flavour) and drain. Leave to cool down.
  2. Cut the avocado into slices.
  3. Heat some oil in a pan and fry the chicken. Season with ground paprika, cumin, cayenne pepper, pepper and salt.
  4. Mix the quinoa with the rice and divide over four plates. Divide the lettuce and the chicken over the plates. Put the slices of avocado on top. Finish with a scoop of tomato salsa and fresh cilantro.


*1/8 avocado per serving is low FODMAP. On the pictures you can see that I used a bit more. This is because I have tested avocado and know that I tolerate up to 1/2 avocado per serving.

**Tomatos have been retested in 2022 and are now limited low FODMAP. Roma tomatoes are low FODMAP in the largest amount, so I advise using that for this recipe.

  • Prep Time: 25 mins

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 a 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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  • Jane says:

    This is not low FODMAP. You are 100% supposed to avoid avocado and all fruit/vegetables that have pits.

    • Karlijn says:

      That’s not true. You can best check the Monash University FODMAP app, this app is made by the creators of the FODMAP diet, where you can see which foods you can eat and in which amounts. If you check the app, you can see that a small amount of avocado per serving is allowed.

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