Recipes | Salads: Main Dish & Sides

Low FODMAP Brussels Sprouts Salad

DFGFVEGEZ

This post may contain affiliate links. Please see our disclosure policy for details.

Low FODMAP Brussels Sprouts Salad

Did the title get your attention? Our Low FODMAP Brussels Sprouts Salad is actually compliant with even the Elimination Phase of the low FODMAP diet.

overhead image of Low FODMAP Brussels sprouts salad with pomegranate and almonds on white oval platter on dark surface
This recipe may contain affiliate links. Please refer to our Disclosures page.

Are Brussels Sprouts Low FODMAP?

Brussels sprouts are low FODMAP in 38 g portions, which is about 1 ½-ounces. This sounds like a small amount, right? Behold the image below.

38 g of shredded Brussels sprouts in a measuring cup on a digital scale; side view

The mound of light and fluffy shredded Brussels sprouts in the measuring cup above is 38 g and a Green Light low FODMAP amount. That is a lot of Brussels sprouts! While playing in the Test Kitchen, this amount inspired me to create a salad that could take advantage of this fact.

sizes of Brussels sprouts

Also, please note that while the Monash app says that 38 g will equal 2 Brussels sprouts, we have found that they vary widely in size, as seen in the image above. Go by weight.

And when you go by weight, go by TRIMMED WEIGHT. The image below shows you how much of a difference there is between a whole Brussels sprout (upper line), and one that has been trimmed of its heavy, woody stem and core (lower line).

Comparison weights of Untrimmed Brussels sprouts and trimmed Brussels sprouts

The weight that counts is the weight that you eat, which is after trimming. Another way to look at this is if you weigh out 10-ounces (280 g) of sprouts at the store, that doesn’t mean you will be eating 10-ounces (280 g). This goes for all vegetables that require trimming, coring etc. Something to think about!

38 g of shredded Brussels sprouts on a scale

I have added shredded Romaine lettuce to make the Brussels sprouts go even further with fresh, green crunchiness.

vertical image of Low FODMAP Brussels sprouts salad with pomegranate and almonds on white oval platter on dark surface

Combine Flavors, Colors & Textures

I have always loved texture in my food. I like crunchy and silky and juicy and smooth. Rough and tender and every other word you can think of that describes a sensation brought about by an ingredient. This was true pre-FODMAP as well as now – and this salad has a LOT going for it in terms of texture as well as flavor and color.

We often hear that folks think the low FODMAP diet is boring. I say, serve them this Low FODMAP Brussels Sprouts Salad with smoked almonds, pomegranates and a simple, tangy vinaigrette. The shaved Parmesan cheese is optional. Without it the salad is vegan; your choice.

closeup of Low FODMAP Brussels sprouts salad with pomegranate and almonds on white oval platter_

Let’s Talk Parmesan Cheese

Not all cheese is the same when it comes to texture, and I wanted pretty curls here. We usually call for Parmigiano Reggiano, which is the finest of Parmesan cheeses. It is aged, sharp and crumbly and perfect for grating over pasta. Here I suggest you use Grana Padano, which is a similar hard cheese. It is a younger cheese, not as crumbly, and shaves beautifully, as seen here below.

For more info on cheese, please refer to our article Is Cheese Low FODMAP? It will help you understand how to tell if ANY cheese is okay to eat.

Low FODMAP Brussels sprouts salad with pomegranate and almonds on white oval platter on dark surface; optional Parmesan cheese curls on top

overhead image of Low FODMAP Brussels sprouts salad with pomegranate and almonds on white oval platter on dark surface
4.34 from 3 votes

Low FODMAP Brussels Sprouts Salad

Thought Brussels sprouts were off limits? Our Low FODMAP Brussels Sprouts Salad shows you how you can enjoy them even during the Elimination phase.

Makes: 8 Servings
Prep Time: 10 minutes
Total Time: 10 minutes
Author: Dédé Wilson

Ingredients:

Salad:

  • 10- ounces (280 g) fresh Brussels sprouts, trimmed to equal 8-ounces (225 g) and shredded
  • 1 large head Romaine lettuce, cored and shredded, (about 5 to 6-ounces)
  • ½ cup (69 g) toasted whole smoked almonds, chopped
  • ½ cup (87 g) pomegranate seeds
  • ¼ cup (8 g) chopped fresh flat leaf parsley

Dressing:

  • 1/3 cup (75 ml) extra virgin olive oil
  • 1/3 cup (75 ml) freshly squeezed lemon juice
  • 2 teaspoons Dijon mustard
  • 2 teaspoons maple syrup; optional
  • Kosher salt
  • Freshly ground black pepper
  • Shaved Parmesan; optional

Preparation:

  1. For the Salad: Toss together all of the salad ingredients in a serving bowl.

  2. For the Dressing & Assembly: Shake the oil, lemon juice, maple syrup (if using) and mustard together in a lidded jar. Season to taste with salt and pepper. Dress the salad, lightly, but well (you might have dressing leftover). Salad is ready to serve but actually improves if allowed to stand for 1 hour. Garnish with shaved Parmesan, if desired.

Tips

  • For a vegan option, do not use the Parmesan cheese.
  • If you do use the Parmesan cheese, know that a low FODMAP amount is considered 40 g per serving, which when it comes to shavings goes a long way!
Course: Appetizer, Salad, Side Dish
Cuisine: American

Nutrition

Calories: 148kcal | Carbohydrates: 8g | Protein: 3g | Fat: 13g | Saturated Fat: 1g | Sodium: 15mg | Potassium: 35mg | Fiber: 1g | Sugar: 3g | Vitamin C: 2mg | Calcium: 3mg | Iron: 1mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.


Low FODMAP Recipes Created Just For You!

We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.

Read our article How Are Low FODMAP Recipes Created? for more in-depth information.

Rest assured that you will not find more trustworthy or delicious low FODMAP recipes anywhere – several hundred and counting.

FODMAP Everyday® Low FODMAP Recipes At A Glance:

Come Join Our Low FODMAP Recipe Community!

Use Our Exclusive Recipe Filter To Find The Low FODMAP Recipe You Are Looking For Today!