Fabulous Low-FODMAP Southwest Salad with Low-FODMAP Southwest Dressing; Gluten-free

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I love a big, hearty low-FODMAP salad. In particular, one with added crunch and a little cheese. This low-FODMAP Southwest salad does all that. The low-FODMAP Southwest dressing is sweet, spicy and creamy and highlights the great flavors in the salad. Something I could eat all day long!

You can serve the low-FODMAP Southwest salad with my low-FODMAP Grilled Lime Chicken or without, depending on how big a meal you desire. Or double/triple the recipe for a larger party.

Check out over 300 low-FODMAP recipes on my blog, like my low-FODMAP Caesar salad and low-FODMAP Salad in a Jar!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Southwest Salad with Low-FODMAP Southwest Dressing

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

Serves 6

Prep time: 30 minutes, plus overnight for marinating chicken and dressing (if desired)


For the low-FODMAP dressing

  • 8 TB light mayo (I used Hellman’s Light)
  • 3 TB greek yogurt, plain (or other lactose-free yogurt or sour cream)
    • Note: greek yogurts vary in lactose content, check your tolerance prior to use
  • 2 TB water
  • 2 TB light corn syrup
  • 2 tsp red wine vinegar
  • 1 tsp lime juice
  • 1/2 tsp cilantro
  • 1 tsp chili powder
  • 1/4 tsp cayenne
  • ¼ tsp cumin

For low-FODMAP salad

  • Optional Low-FODMAP Grilled Lime Chicken, prepared (best marinated day before)
  • 1 & 1/4 cups (120 g) grated cheddar cheese
  • 1 head iceberg lettuce, chopped or torn (or 2 heads bib lettuce)
  • 2 shredded carrots
  • 3 tomatoes, chopped
  • 2 cobs of fresh corn, cooked and kernels removed (about 170 g total)
    • Can also use fresh frozen corn niblets, avoid canned as these are higher in FODMAPs
  • Tortilla strips for topping, usually find in salad section of grocery (ensure gluten-free if necessary)
    • I used Fresh Gourmet Tri-Color Tortilla Strips (contain: Corn Masa Flour, Sunflower, Safflower and/or Canola Oil, Salt, Red 40, Blue 1, Blue 2)
  • Fresh cilantro and lime wedge for garnish


  • Combine all low-FODMAP salad dressing ingredients in mason jar, shake well
  • Place in refrigerator until use
    • Best made a day ahead for flavors to combine
  • Combine all vegetable salad ingredients in bowl

  • Sprinkle cilantro and garnish with limes

Delicious, not too spicy, creamy and healthy!  Low-FODMAP Southwest Chicken Salad is FABULOUS

Comments Rating 5 (1 review)

4 Responses

  1. This dressing is SO GOOD. I like that it has a kick to it. Perfect for salads and to snack with veggies. Thanks!

    1. SO AWESOME to hear from you Sabrina! We love this feedback.
      You may also want to check out our low-FODMAP Asian Peanut Dressing (it also has a great kick). Please keep sharing your comments. We are inspired by people like you!!
      If you hadn’t heard already, we are launching a cookbook October 6, 2020. 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!

  2. Is there somewhere on your recipes that I can find calorie count? I am doing a combination fodmap and caloric reduced diet. It would be so much easier if I could find this nutritional information, rather than figuring it out myself. Thanking you in advancd

    1. Hi Linda,
      We are not able to provide a calorie counter or nutritional info on our recipes. Sorry about the inconvenience. Have a great day.

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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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