Low Fodmap Cucumber Salad Recipe

This refreshing Low FODMAP Cucumber Salad recipe is made with crisp English cucumbers, green onion tops, toasted sesame seeds, and a tangy dressing of rice vinegar and sesame oil. The result is a cool, crunchy side dish that is full of savory flavor but very light on the stomach.

It is a perfect choice for a summer barbecue, a side for Asian-style dinners, or a healthy afternoon snack.

Low FODMAP Cucumber Salad Ingredients

• 2 English cucumbers (also known as hothouse or seedless cucumbers)
• 1 teaspoon sea salt (for preparing the cucumbers)
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon gluten-free soy sauce (or Tamari)
• 1 teaspoon sugar (or pure maple syrup)
• 2 tablespoons green onion tops, sliced (green parts only)
• 1 tablespoon toasted sesame seeds
• Red pepper flakes (optional, for a little heat)

How To Make Low FODMAP Cucumber Salad

1. Slice the cucumbers: Wash the cucumbers well. You do not need to peel them. Slice them into thin rounds using a sharp knife.
2. Salt the cucumbers: Place the cucumber slices in a colander (a bowl with holes). Sprinkle them with the teaspoon of salt and toss them to coat. Let them sit for 15 to 20 minutes. This helps pull out extra water so your salad stays crunchy.
3. Make the dressing: While the cucumbers sit, take a small bowl. Whisk together the rice vinegar, sesame oil, gluten-free soy sauce, and sugar until the sugar dissolves completely.
4. Dry the cucumbers: Rinse the salt off the cucumbers with cold water. Pat them very dry with clean paper towels.
5. Combine everything: Place the dry cucumber slices in a large mixing bowl. Pour the dressing over them. Add the sliced green onion tops and sesame seeds. Toss everything gently until well mixed.
6. Serve or chill: You can eat it right away, but it tastes even better if you let it sit in the fridge for 15 minutes before serving.

Recipe Tips

• Use English Cucumbers: English cucumbers are long and skinny. They have very thin skin and tiny seeds, so they are never bitter. If you use regular garden cucumbers, you should peel the thick skin off first.
• Don’t Skip the Salting: Letting the cucumbers sit with salt is the most important step. If you skip this, the water inside the cucumber will leak out later and make your dressing watery and flavorless.
• Green Onions: Remember to use only the green tops of the green onions. The white bulb part is high in FODMAPs and can hurt your stomach.
• Toast the Seeds: If your sesame seeds are raw (white), put them in a dry pan over low heat for 2 minutes until they turn golden. This adds a nutty flavor.

What To Serve Low FODMAP Cucumber Salad

This salad is crisp and cleanses the palate, so it goes well with rich or salty foods. Serve it alongside grilled salmon or chicken thighs. It is excellent with Asian-inspired dishes like a rice bowl with tofu or stir-fried vegetables. It also makes a great light side dish for a sandwich at lunch.

How To Store Low FODMAP Cucumber Salad Leftovers

• Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 2 days. The cucumbers will get softer the longer they sit in the dressing, but they will still taste good.
• Freeze: Do not freeze this salad. Cucumbers have a lot of water. If you freeze them, they will turn into mush when they thaw.

Low FODMAP Cucumber Salad Nutrition Facts

Serving Size: 1/2 Cup

• Calories: 60 kcal
• Total Fat: 4g
• Saturated Fat: 0.5g
• Cholesterol: 0mg
• Sodium: 250mg
• Total Carbohydrate: 6g
• Dietary Fiber: 1g
• Sugars: 3g
• Protein: 1g

Frequently Asked Questions

• Is vinegar low FODMAP? Yes, most vinegars like rice vinegar, apple cider vinegar, and white vinegar are low FODMAP. Avoid balsamic vinegar in large amounts (more than 1 tablespoon) as it can be higher in fructose.
• Can I use regular soy sauce? Regular soy sauce contains wheat, which can be a trigger for some people. It is safer to use Tamari or a soy sauce labeled “Gluten-Free” to keep the recipe gentle on digestion.
• Can I make this spicy? Yes! If you like heat, you can add a pinch of red pepper flakes or a small amount of chili oil. Just be careful not to make it too spicy, as strong spice can sometimes irritate sensitive stomachs.

Try More Recipes:

• Low FODMAP Lettuce Wraps Recipe
• Low Fodmap Chicken Pasta Salad Recipe
• Low FODMAP Tuna Pasta Salad Recipe

Low Fodmap Cucumber Salad Recipe

Recipe by Sabrine HajriCourse: Lunch, SaladsCuisine: Asian

Servings

4

servings

Prep time

20

minutes

Cooking timeminutes

Calories

60

kcal

Low FODMAP Cucumber Salad is a crunchy, refreshing side dish. Made with thin cucumbers and a savory sesame dressing, it is simple to make and safe for sensitive stomachs.

Ingredients

• 2 English cucumbers

• 2 tbsp rice vinegar

• 1 tbsp sesame oil

• 1 tbsp gluten-free soy sauce (Tamari)

• 1 tsp sugar

• 2 tbsp green onion tops (sliced)

• 1 tbsp sesame seeds

Directions

• Slice: Cut cucumbers into thin rounds.
• Drain: Toss with salt and let sit for 20 minutes. Rinse and pat dry.
• Whisk: Mix vinegar, oil, soy sauce, and sugar in a bowl.
• Toss: Combine cucumbers, dressing, green onions, and seeds in a bowl.
• Serve: Serve immediately or chill for 15 minutes.