Sassy Low-FODMAP Salsa Recipe; Gluten-free, Vegan

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Salsa.  The perfect low-calorie, healthy condiment.  I love low-FODMAP salsa on my Supreme low-FODMAP Nachos, low-FODMAP classic ground beef tacos, low-FODMAP Flank Steak Tacos and so much more.  I was thrilled to create this sassy, low-FODMAP version of a restaurant style salsa, that can be modified according to your spice preference.   It is truly easy and tastes low-FODMAP salsa-sensational!

Check out over 300 more low-FODMAP recipes on my blog.

Be healthy and happy,

Rachel Pauls, MD

Sassy Low-FODMAP Salsa Recipe; Gluten-free, Vegan

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

Prep 10 mins

Cook 15 mins

Total 25 mins

Yield 12.5 ounces; 4-6 servings


  • Tomatoes
    • 4 large very ripe plum/roma or vine ripened tomatoes  OR
    • 1 can (14.5 ounces) organic diced tomatoes, no seasoning added
  • 1-2 serrano chiles or red chiles. Salsa color will be more green if using serranos
    • For mild salsa: use ½ chili and add more for desired spice
    • For medium salsa: use 1 chili
    • For hot or very hot salsa use 1 ½ – 2 chilis
  • 8 sprigs of fresh cilantro or 3 tsp dried cilantro (I prefer fresh)
  • 2 tablespoons cooking oil infused with onion or garlic or 1 tablespoon of each
  • 1/4-1/2 teaspoon salt
  • Juice from 1 lime
  • 1/4 tsp cumin (optional)
  • 1 tsp sugar (optional)


  • Remove the seeds and veins from the chiles
  • If using fresh vegetables, roughly chop the tomatoes, chiles and cilantro
  • Add the chopped vegetables to your blender with spices, salt and lime juice
  • Blend the salsa slightly until it has a coarse texture
  • If using canned tomatoes then skip the blending step and place the canned tomatoes, chopped chilis, cilantro, cumin, lime juice, and salt into a bowl and stir to combine
  • Preheat 2 tablespoons of oil in a pan or small pot
  • Pour the blended/mixed salsa in the hot oil
  • Bring to a boil and then reduce the heat to low
  • Add sugar to taste if desired
  • Simmer for 15 minutes
  • Adjust the salt to taste
  • Serve immediately or store in refrigerator until use (tastes even better a day later)
    • This should last 5-7 days in the refrigerator, if stored in a sealed container
  • Serve with low-FODMAP corn chips, garnish with fresh cilantro

  • Chunky and delicious!

low fodmap steak tacos

Comments Rating 5 (5 reviews)

14 Responses

  1. I used 1/2 tsp chipotle chili pepper powder instead of a chili pepper, added 1 tbsp chives, and blended when done on the stove. AMAZING. SO much better than what you can buy at the store.

    1. Mehgan!
      AMAZING to hear from you!!
      Love this feedback – it made us smile from ear to ear!!
      We also wanted to share 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!! ?

  2. I didn’t have serrano chilis, so I used a can of green chilis instead. I definitely recommend draining the liquid from the canned tomatoes. And, I ran them through the food processor before cooking in order to get a smoother, less chunky consistency. It’s delicious!!

    1. Thanks for your feedback!
      If you are used to thicker salsa, then it sounds like your tips are wonderful as the liquid from the tomatoes does make the salsa thinner. We actually love a thinner style for chip dipping. Stay in touch!!

    1. Hi Jill,
      So happy to hear from you and that you enjoyed this salsa recipe! We hope you stay in touch and have an amazing weekend 🙂

    1. Hi Jay,
      We have not tried to freeze it, but it should be possible to do so in an airtight jar for up to 3 months. Let us know if you try it!

  3. How long will it keep in the refrigerator

    Love your recipes, thank you! How long will this keep fresh in the fridge?

    1. IBSFiend,
      Great question!
      We have updated the recipe to state that it should last 5-7 days in the fridge. Thank you and stay in touch 🙂

  4. Delicious Salsa!

    This was really tasty and quthentic tasting! I was out of kitchen latex gloves and didn’t want to get my finders “spicy”, so I just threw the one whole chili in. Very good and just enough spice.

    1. Hi Tracy!
      AWESOME feedback and thank you so much for sharing. You made our DAY!!
      Stay in touch 🙂

  5. The No Bathroom Salsa

    I love this salsa. No upset tummy after my nachos. Yay. No fresh cilantro or decent chilies available so I used dry spices & chilli flakes. I finely diced fresh tomatoes then left to drain to remove excess liquid. Mixed without blending to keep it chonky & let it sit for flavour. Used it fresh.Perfect ?

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