This refreshing Low FODMAP Pico de Gallo is the perfect way to add a burst of garden-fresh flavor to your favorite Mexican-inspired dishes without the digestive distress. It is made with firm Roma tomatoes, fresh cilantro, zesty lime juice, and the green tops of scallions. The result is a bright, tangy, and crunchy salsa that balances acidity with a hint of earthy herbiness. It is perfect for topping tacos or dipping your favorite low FODMAP corn chips for a light snack that serves four people.

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Low FODMAP Pico de Gallo Ingredients

4 medium Roma tomatoes, diced and seeded
1/2 cup fresh cilantro, chopped
1/4 cup scallion greens, finely sliced
1 medium jalapeno, minced and seeded
2 tablespoons lime juice, freshly squeezed
1/2 teaspoon salt, or to taste

How To Make Low FODMAP Pico de Gallo

Prep the tomatoes. Slice the Roma tomatoes in half and scoop out the watery seeds before dicing the flesh into small, uniform cubes.
Combine the aromatics. Place the diced tomatoes, chopped cilantro, sliced scallion greens, and minced jalapeno into a medium glass mixing bowl.
Season and citrus. Pour the fresh lime juice over the vegetable mixture and sprinkle evenly with the salt.
Toss and rest. Stir the ingredients gently until well combined and let the salsa sit for at least 15 minutes to allow the flavors to marry.

Recipe Tips

Taking a little extra care with your preparation will ensure your salsa has the perfect texture and punch.
Choosing firm tomatoes is essential because soft ones will turn to mush and make the salsa too watery.
Make sure you only use the dark green parts of the scallions, as the white bulbs are high in FODMAPs.
Removing the seeds and ribs from the jalapeno allows you to enjoy the pepper’s flavor without overwhelming heat.
For the best taste, always use fresh lime juice rather than the bottled variety to provide that necessary acidic bite.

What To Serve With Pico de Gallo

Serve this salsa over grilled chicken or corn tortillas. Pair it with a side of crisp garden salad. Enjoy it with a refreshing glass of iced lime water.

How To Store Pico de Gallo Leftovers

Store any remaining salsa in an airtight glass container in the refrigerator for up to 3 days. This recipe does not freeze well, as the tomatoes will lose their crisp texture and become soggy upon thawing.

Low FODMAP Pico de Gallo Nutrition Facts

Calories: 22 kcal
Total Fat: 0.2g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 295mg
Total Carbohydrate: 5g
Dietary Fiber: 1.4g
Sugars: 3.1g
Protein: 1g

Frequently Asked Questions

Can I use red onion if I rinse it? No, even rinsed red onions are high in FODMAPs; stick to scallion greens or chives for that onion-like flavor safely.
Is jalapeno low FODMAP? Yes, a small serving of jalapeno is considered low FODMAP, but you can omit it if you are particularly sensitive to spicy foods.
Why is my salsa so watery? Salsa becomes watery if the tomato seeds aren’t removed or if it sits for too long; simply drain excess liquid before serving.

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