Low FODMAP Cucumber Salad

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.

Try More Recipes:

• Low FODMAP Butter Chicken
• Low FODMAP Alfredo Sauce
• Low FODMAP Strawberry Jam

Low FODMAP Cucumber Salad

Recipe by Evelyn ReedCourse: SaladsCuisine: AmericanDifficulty: Easy

Servings

6

servings

Prep time

10

minutes

Cooking timeminutes

Calories

35

kcal

A light, crunchy salad made with FODMAP-safe ingredients and no garlic or onion – perfect for IBS-friendly meals.

Ingredients

• 2 English cucumbers, thinly sliced

• ¼ cup white wine vinegar
  

• 1 tbsp maple syrup or agave nectar
  

• 1 tsp sea salt
  

• 2 tbsp chopped fresh dill
  

• 2 tbsp green onion tops (optional)
  

• Chopped fresh chives (optional)
  

• Black pepper, to taste
  

Directions

• In a bowl, combine cucumbers, vinegar, syrup, and salt. Mix gently.
• Chill for 20 minutes.
• Drain excess liquid. Transfer to serving bowl.
• Top with dill, green onion tops, chives, and pepper.
• Serve chilled.