Low FODMAP Salsa Recipe

This vibrant, restaurant-style Low FODMAP Salsa is made with ripe tomatoes, garlic-infused oil, and fresh scallion tops, ready in just 10 minutes. The satisfying crunch of a corn chip meeting this zesty, savory dip proves you don’t need onions to enjoy bold Mexican flavors. I make a batch every week to keep my taco nights flavorful without the tummy ache.

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The Secret To Getting It Right

The biggest challenge when making gut-friendly Mexican food is replacing the foundational flavors of onion and garlic, which are typically high in fructans. I learned that simply omitting them results in a flat, watery tomato puree that lacks that addictive savory punch. The secret is using a high-quality garlic-infused olive oil and plenty of green onion tops, which contain all the sharp, fresh flavor of onions without the fermentable carbohydrates found in the white bulbs.

Another surprising lesson came from the texture. Early on, I used fresh tomatoes but found they made the salsa pink and foamy in the blender. Switching to high-quality canned whole peeled tomatoes gave me that deep red, rich consistency you find in your favorite Mexican restaurant, making this version feel like a treat rather than a compromise.

Low FODMAP Salsa Ingredients

• 28 oz can whole peeled tomatoes: Drain slightly if you prefer a thicker dip. Ensure the label does not list onion or garlic flavorings.
• 1 bunch scallions (green onions): Use the green tops only (discard the white bulbs or save for someone else).
• 1/2 cup fresh cilantro: Leaves and tender stems, roughly packed.
• 1 jalapeño: Seeds and ribs removed for a mild heat, or kept in for spice.
• 2 tbsp garlic-infused olive oil: This provides the essential garlic aroma without the FODMAPs.
• 1 tbsp fresh lime juice: Adds necessary brightness and acidity.
• 1 tsp ground cumin: For that earthy, warm taco flavor.
• 1/2 tsp sea salt: Adjust to taste.
• 1/2 tsp sugar: Optional, but helps balance the acidity of canned tomatoes.

How To Make Low FODMAP Salsa

1. Prep The Greens: Wash the scallions and chop only the dark green tops (about 1 cup loosely packed). roughly chop the cilantro and the seeded jalapeño.
2. Combine Ingredients: Add the canned tomatoes, chopped scallion greens, cilantro, jalapeño, garlic-infused oil, lime juice, cumin, salt, and sugar to a food processor or blender.
3. Pulse To Combine: Pulse the mixture 5 to 10 times. Do not run the motor continuously, or you will end up with soup. Stop when the salsa is combined but still has a nice chunky texture.
4. Taste and Chill: Taste a spoonful and adjust salt or lime if needed. Transfer to a bowl and let it sit in the refrigerator for at least 30 minutes to allow the flavors to meld before serving.

Recipe Tips

• Check Your Oil: Make sure your garlic oil is actually infused (clear oil) and does not contain floating pieces of garlic, which would make it high FODMAP.
• Control The Heat: Capsaicin in chili peppers can be a trigger for some people with IBS, even though it is low FODMAP. Start with half a jalapeño if you are sensitive to spice.
• Drain for Thickness: If you like a scoopable salsa that sits high on a chip, drain the juice from the tomato can before blending. You can always add a splash back in later if it’s too thick.

What To Serve With Low FODMAP Salsa

The classic pairing is, of course, crisp corn tortilla chips; just double-check the bag to ensure they are seasoned only with salt and oil/lime, not onion powder. This salsa is also fantastic spooned over scrambled eggs for a savory breakfast or used as a topping for grilled chicken and rice bowls.

How To Store

Store this salsa in an airtight container or glass jar in the refrigerator for up to 5 days. It actually tastes better on day two as the cumin and cilantro flavors seep into the tomatoes. Freezing is not recommended as the texture will become too watery upon thawing.

FAQs

• Can I use fresh tomatoes instead of canned?
  Yes, you can use about 1.5 lbs of ripe Roma tomatoes. You may need to add a tablespoon of tomato paste and a pinch more salt to get the same depth of flavor.
• Is store-bought salsa low FODMAP?
  Most store-bought salsas contain onions and garlic powder, making them high FODMAP. However, a few specialty brands offer sensitive-stomach versions, though making it fresh at home is usually cheaper and tastier.
• Why only green onion tops?
  The white bulbs of scallions contain high amounts of fructans, which are fermentable carbohydrates that trigger symptoms. The green tops are safe to eat in generous quantities.

Nutrition

• Calories: 35
• Total Fat: 2g
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 220mg
• Total Carbohydrate: 4g
• Protein: 1g

Try More Recipes:

• Low FODMAP Stuffed Mushrooms Recipe
• Low FODMAP Rice Cakes with Toppings Recipe
• Low FODMAP Protein Bars Recipe