Recipes | Salads: Main Dish & Sides

Low FODMAP Coconut Rice Salad with Pineapple & Herbs


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Low FODMAP Coconut Rice Salad is Versatile

Our low FODMAP Coconut Rice Salad with Pineapple & Herbs is good warm or at room temperature and works just as well as a side dish at dinnertime as it does as a main dish for lunch.

low FODMAP coconut rice salad on a black oval plate
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Basmati rice is combined with toasted coconut and slivered almonds, diced fresh pineapple, red bell pepper, scallions and a flavor packed combo of fresh mint, cilantro and basil.

Make sure to use uber-fresh herbs! The dressing is salty and tangy with  umami flavor from the fish sauce, which is balanced by the lime juice.

Make Rice Ahead

This works well with rice that is cooked the same day and cooled – or you could use leftover rice.

Just make sure it isn’t chilled or the texture will be too hard and unpalatable.

Check out our recipe for Cilantro Lime Rice, too. We think you will like it. Our salad featuring Forbidden rice, too, with sesame and kale.

low fodmap coconut rice salad plated with roasted chicken

Recipe Sponsored By Fody Foods

low FODMAP coconut rice salad on a black oval plate
5 from 4 votes

Low FODMAP Coconut Rice Salad with Pineapple & Cilantro

This Low FODMAP Coconut Rice Salad with Pineapple & Cilantro makes a great side dish for roasted or grilled meats and poultry.

Low FODMAP Serving Size Info: Makes about 6 cups (1.14 kg); serving size about ¾ cup (140 g)

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


  • 2 tablespoons coconut oil or FODY Shallot-Infused Olive Oil divided
  • 1/2 cup unsweetened desiccated coconut, (which is very finely ground), or unsweetened long-shred flaked coconut
  • 1/4 cup (27 g) sliced or slivered blanched or natural almonds
  • 4 cups (760 g) cooked basmati rice, cooled to warm or room temperature
  • 1/2 a medium red bell pepper, cored and julienned
  • 2/3 cup (10 g) fresh lightly packed basil leaves, torn or chopped
  • 1/2 cup (8 g) fresh lightly packed cilantro, torn or chopped
  • 1/2 cup (8 g) fresh lightly packed mint leaves, torn or chopped
  • 1/2 cup (85 g) finely diced fresh pineapple, (see Tips)
  • 1/2 cup (32 g) finely chopped scallions, green parts only
  • Zest 1 lime
  • 1 tablespoon plus 1 teaspoon lime juice, or to taste
  • 1 tablespoon fish sauce, such as Red Boat brand, or to taste
  • Kosher salt
  • Freshly ground black pepper


  1. Add 1 tablespoon of the coconut oil or FODY Shallot-Infused Olive Oil to a nonstick skillet and heat over medium heat. Add coconut and almonds and toss frequently, cooking just until beginning to take on some color - a mere few minutes. Remove from heat; scrape into a large mixing bowl and set aside.
  2. Add rice to the bowl, then add julienned red pepper, basil, cilantro, mint, pineapple and scallions. Toss everything together well. Add reserved tablespoon of oil, zest of lime, 1 tablespoon plus 1 teaspoon of lime juice and 1 tablespoon of fish sauce. Toss to coat, taste, season with salt and pepper and add more fish sauce and or lime juice if needed to balance flavors.



  • Pineapple is low FODMAP in amounts of 1 cup, chopped (140 g). We particularly like “gold” pineapples, which have a richly golden color as they are always sweet. If you must, you could use canned pineapple packed in juice (not heavy, sugary syrup). Buy the rings and dice them to the correct size; the crushed style is too mushy.


Course: Salad, Side Dish
Cuisine: American and Asian


Calories: 195kcal | Carbohydrates: 30g | Protein: 4g | Fat: 7g | Sodium: 179mg | Fiber: 1g | Sugar: 1g | Vitamin C: 0.6mg

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.

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