This refreshing Low FODMAP Caprese Salad is made with ripe cherry tomatoes, creamy fresh mozzarella, fragrant basil leaves, extra virgin olive oil, and balsamic vinegar. The recipe creates a tangy, creamy, and savory side dish that is gentle on your digestion. It is a perfect light lunch or easy summer appetizer that serves two people.

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Low FODMAP Caprese Salad Ingredients

1 cup cherry tomatoes,
1/2 cup fresh mozzarella balls or slices
1/4 cup fresh basil leaves
1 tablespoon extra virgin olive oil
1 tablespoon balsamic vinegar
Salt, to taste
Black pepper, to taste

How To Make Low FODMAP Caprese Salad

Prep the produce: Wash the cherry tomatoes and fresh basil leaves thoroughly with cool water and pat them completely dry with a paper towel.
Assemble the base: Slice the cherry tomatoes in half carefully. Arrange them in a serving bowl or spread them out on a flat platter.
Add the cheese: Distribute the fresh mozzarella balls (or slices) evenly over the top of the tomatoes.
Add the herbs: Gently tuck the fresh basil leaves in the spaces between the tomatoes and the cheese.
Dress the salad: Drizzle the extra virgin olive oil and the balsamic vinegar evenly over the dish.
Season and serve: Sprinkle lightly with salt and black pepper to taste. Serve immediately to enjoy the freshest flavor.

Recipe Tips

Check Portion Sizes: While these ingredients are Low FODMAP, portion size matters. Stick to the recommended serving sizes (75g for tomatoes and 1 tablespoon for balsamic vinegar) to keep your FODMAP load low.
Use High-Quality Oil: Because this recipe is so simple, the flavor of the oil stands out. Use a good quality extra virgin olive oil for a rich, peppery finish.
Tear the Basil: If your basil leaves are very large, tear them by hand rather than cutting them with a knife. This prevents the edges from turning black and releases more aroma.
Serve at Room Temperature: Tomatoes and mozzarella taste best when they are not ice cold. If you have time, let the ingredients sit on the counter for 10 minutes before assembling.

What To Serve Caprese Salad

This salad is a wonderful light meal on its own, but it pairs beautifully with many main courses. Serve it alongside grilled chicken breast or a juicy steak for a protein-packed dinner. It also goes well with gluten-free sourdough bread to soak up the dressing. For a larger meal, pair it with a lactose-free risotto, grilled fish like salmon, or simple scrambled eggs for a savory breakfast.

How To Store Caprese Salad Leftovers

Refrigerate: This salad is best eaten fresh. However, you can store leftovers in an airtight container in the refrigerator for up to 24 hours. Note that the tomatoes may become soft and release water the longer they sit.
Freeze: Do not freeze this salad. The fresh mozzarella and tomatoes will lose their texture and become mushy upon thawing.

Low FODMAP Caprese Salad Nutrition Facts

Serving Size: 1 serving (approx. half the recipe)

Calories: 185 kcal
Total Fat: 14g
Saturated Fat: 5g
Cholesterol: 22mg
Sodium: 150mg
Total Carbohydrate: 6g
Dietary Fiber: 1g
Sugars: 4g
Protein: 9g

Frequently Asked Questions

Is fresh mozzarella low FODMAP? Yes, fresh mozzarella is generally considered low FODMAP. Cheese naturally contains very little carbohydrates (lactose), and a serving size of 40g is considered safe for most people on a Low FODMAP diet.
Can I use regular tomatoes instead of cherry tomatoes? Yes, you can use regular slicing tomatoes or Roma tomatoes. Just be sure to weigh your portion to stay within the safe limit of 75g per serving to avoid excess fructose.
Can I make this salad ahead of time? You can prep the ingredients ahead of time, but do not combine them until you are ready to eat. If you add the vinegar and salt too early, it will draw moisture out of the tomatoes and make the salad watery.

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