Classic Low-FODMAP Tossed Salad with Low-FODMAP Italian Vinaigrette; Gluten-free

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A simple and timeless recipe for classic low-FODMAP Tossed Salad.  Perfect for any night of the week.

This recipe can be modified to include cheese if desired, or add your favorite seeds (like pumpkin or sunflower).

Low-FODMAP Tossed Salad only takes a few minutes to prepare and is a wonderful healthy addition to every meal.

My recipe for low-FODMAP Italian Vinaigrette tastes sensational and oh-so-much better than store-bought.  I hate all the ‘stuff’ added to commercial salad dressings (not to mention the invariable onion and garlic). Plus using my low-FODMAP Happy Spices Italian Seasoning makes it even easier!  You can store the leftover dressing in the fridge for up to 2 weeks.

Enjoy this low-FODMAP Tossed Salad with my other low-FODMAP dressings, like low-FODMAP Ranch, low-FODMAP Poppyseed or low-FODMAP Maple Dijon Vinaigrette.

Check out over 400 more low-FODMAP recipes on the blog.  Dig in!

Be healthy and happy,

Rachel Pauls, MD

Classic Low-FODMAP Tossed Salad with low-FODMAP Vinaigrette; Gluten-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

Serves 4-8 for salad, depending on portion size (you will have extra low-FODMAP Italian Vinaigrette)

Prep time: 10 minutes (plus 1 hour or overnight for marinating dressing)


For low-FODMAP Tossed Salad

  • 2 cups of Bibb, Romaine or Butter Lettuce (about 1 large head of lettuce)
  • 2 small Roma tomatoes, diced
  • 1 medium cucumber, sliced or chopped (peeled or not, per your preference)
  • 3 medium carrots, peeled and shredded or chopped
  • 1/4 cup toasted pumpkin or sunflower seeds
  • 1/2 cup shredded cheddar, mozzarella or Colby cheese (optional for non-vegan version)
  • low-FODMAP croutons (optional)

For low-FODMAP Italian Vinaigrette

Yields: 1 & 1/4 cup dressing (10 ounces or 20 tablespoons)

Serving size: 1-2 tablespoons

  • 1/2 cup red wine vinegar
  • 1 cup olive oil; or 3/4 cup olive oil and 1/4 cup garlic infused olive oil
    • For tips on shopping for these oils, see my low-FODMAP recipe swap blog
    • Infused oils are fine to consume on a low-FODMAP diet, since they do not contain the FODMAPs from onion or garlic.  The carbohydrates are not ‘soluble’ in an oil form.  See my low-FODMAP Top 11 tips and tricks for more info!!
  • 4 teaspoons sugar (adjust to taste, optional if you prefer less sweet salad dressing)
  • 2 teaspoons low-FODMAP Happy Spices Italian Seasoning
    • can also substitute:
      • 1/2 teaspoon oregano
      • 1/4 teaspoon thyme
      • 1/2 teaspoon rosemary
      • 1/2 teaspoons basil
  • 1/2 teaspoon salt
  • 1/4 teaspoon red pepper flakes
  • Freshly ground pepper to taste


  • Combine all ingredients for low-FODMAP Italian vinaigrette in a large shaker or bottle and shake vigorously to emulsify
    • Isn’t my salad dressing bottle cute?  I found it at TJ Maxx and I use it all the time 🙂
  • Dressing may be left in refrigerator  1 hour or overnight to marinate (allows the herbs to rehydrate)
  • In a large bowl, combine all salad ingredients
  • When ready to serve, toss with dressing to taste and preference (about 1-2 tablespoons per serving)
  • Sprinkle with shredded cheese (non-vegan) and seeds if desired

  • So good and easy!

Comments Rating 4 (1 review)

18 Responses

    1. Hi Anne,
      Thanks for the question! Certainly canola oil should be fine to substitute, although it may result in a lighter dressing with a little less robust flavor. However, even if you used the olive oil, the dressing is fine to store in the refrigerator 🙂
      We also wanted to let you know that we have a cookbook coming out October 6,2020. Right around the corner!
      The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
      Have a wonderful day and stay in touch with us please!!

    1. Hi Shelley,
      The dressing color is likely due to the olive oil and the light from the sun. The red wine vinegar does not make it appear red, at least with the ingredients we have used. Thank you!

  1. Question: I do not keep my olive oil, vinegar or herbs in the refrigerator. Why does this dressing need refrigeration? And what happens after 2 weeks?
    Why would it go bad?

    1. Thanks for the question!
      Similar to store-bought salad dressings that have been opened, homemade salad dressings must be stored in the refrigerator. Once the oil, sugar, herbs and other ingredients are put together in a non-sterile manner, it creates an environment for bacteria to grow. Generally speaking, homemade vinaigrette dressings will last in the fridge for 2 weeks. Good luck 🙂

    1. Hi there!
      Did it get super cold in your refrigerator? If it wasn’t fully emulsified then the oil could separate and solidify. However, that usually only happens after several days in our experience. Did you try to leave it at room temp for a bit to see if that helped? So sorry this happened!

    1. Thanks for your compliment! For these photos we used antique sterling silver. It is a family heirloom. You may find similar pieces at any vintage antique store 🙂

    1. Hi Frances!
      If you are referring to the dressing, we suggest approximately five days in the refrigerator. It is best if you allow it to come to room temperature so that the oil can emulsify before serving.
      Thank you for your kind comments!

  2. I can’t believe this recipe uses garlic and claims to be low fodmap. That is totally incorrect. Anything with garlic is high fodmap.

    1. Hi James,
      We are sorry, but you appear to have been reading some incorrect sources about the low-FODMAP diet. We suggest our low-FODMAP Happy Gut Guide, the Monash app, and our low-FODMAP IBS Solution Plan and Cookbook for some starting points. Garlic is a high-FODMAP food, but like all high-FODMAP foods, the portion size is key. Additionally, infused oils do NOT absorb the FODMAPs that the garlic and onion contain, so these are great substitutes for recipes. Hope you get more information to help your journey. Good luck.

  3. Hi there, just wondering what sweetener would be safe to use instead of sugar? I am trying to be on a candida diet and have to eliminate, amongst other things, sugar.

    1. Hi Lori,
      Thanks for the question! Are you thinking about a low-FODMAP syrup replacement? Or a sugar substitute? From a FODMAP standpoint, maple syrup and corn syrup are tolerated. Sucralose is another option that has no calories. However, we have not tried those in the recipe and could not advise if they would have the same results. Good luck!

  4. I enjoyed this recipe and just left out the cheese and sugar because of SIBO. I was just given an outline list of foods in a FODMAP diet plan by my physician so I am just learning what my new diet will be from here on out.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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