This low FODMAP cucumber salad is crisp, cool, and lightly tangy. It combines Monash-approved cucumber, a splash of vinegar, and a touch of sweetness for balance. Fresh dill and chives add a burst of herbal flavor without upsetting sensitive tummies. Perfect for BBQs, picnics, or everyday lunches, it’s ready in just 30 minutes.

Ingredients Needed:

2 English cucumbers: thinly sliced, crunchy and low FODMAP.
¼ cup white wine vinegar: mild, tangy base.
1 tbsp maple syrup or agave nectar: gentle sweetness, FODMAP-safe.
1 tsp sea salt: brings out flavor.
2 tbsp fresh dill: aromatic, low fermentation.
2 tbsp chopped green onion tops: (scallion greens) optional, adds onion flavor without FODMAPs.
Freshly ground black pepper: to taste.
Fresh chives (optional): mild oniony note, low FODMAP.

How To Make Low FODMAP Cucumber Salad:

Toss the Salad Base:
In a large bowl, combine sliced cucumbers, vinegar, maple syrup (or agave), and salt. Stir gently to coat. Chill for 20 minutes to let flavors meld.

Add Herbs and Finish:
Transfer to a serving bowl, draining off any excess liquid. Sprinkle with dill, green onion tops, and chives if using. Add a few grinds of black pepper.

Serve:
Serve chilled as a refreshing IBS-friendly side dish.

Recipe Tips:

Use a mandoline for extra thin, even cucumber slices.
Chill before serving for best flavor and crunch.
Add chopped green onion tops for a safe onion flavor.
Keep herbs fresh – add them just before serving.

How to Store & Reheat:

Room Temperature: Serve within 1 hour for best texture.
Fridge: Store in a sealed container for up to 2 days.
Freezer: Not recommended – cucumbers will lose texture.

Nutrition Facts (Per Serving):

Calories: ~35
Sodium: ~150mg
Protein: <1g
Fat: 0g
Carbs: 7g
Fibre: 1g
Sugar: 4g

FAQs:

Is cucumber salad low FODMAP?
Yes, when made without garlic or onion and using Monash-approved ingredients, it’s gentle and IBS-safe.

Can I use honey in a low FODMAP salad?
Only in small amounts. For better compliance, use maple syrup or agave nectar instead.

What can I use instead of red onion in cucumber salad?
Use green onion tops or fresh chives for the flavor without FODMAPs.

Can I make this salad ahead of time?
Yes, but for best texture, add herbs just before serving and keep chilled.

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