Recipes | Sauces, Salsas & Condiments

Low FODMAP Cranberry Salsa

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Our Low FODMAP Cranberry Salsa blew our minds and our palates and we couldn’t stop eating it. Finely chopped fresh cranberriesscallion greenscilantro, chiles, lime, sugar and salt come together to be more than a sum of their parts. Tart, crunchy, a tad sweet, a hit if hot and spicy; juicy too. Try this. Trust us. You will be thrilled.

white bowl holding cranberry salsa, chips surrounding bowl

Cranberry Salsa and Chips, and…?

We like this salsa served with tortilla chips, but we also love it as a condiment alongside porkchicken, all kinds of main dishes. Be bold, be creative. Make a batch and you will discover ways to enjoy it.

vertical low FODMAP Cranberry Salsa in white bowl with chips on placemat
Are Cranberries Low FODMAP?

We have done a deep dive in our Explore An Ingredient: Cranberries article and we suggest that you take a look. 
 
Of course the Monash and FODMAP Friendly apps remain the best places to get primary research information, but sometimes you have to scour their websites for additional information, which was the case with cranberries. We did the hard work for you and the info is in the article linked above.
 
The serving sizes of this salsa is low FODMAP diet compliant, even during Elimination.
 

Can I Chop The Cranberries By Hand?

A food processor is going to make this an easy dish to make. You could hand chop everything, but it will then be a not-so-fun recipe to make. The cranberries tend to roll all over the place and try to jump off your counter. If you must hand chop and you have a cutting board with a juice groove, use it. The groove will catch the berries as they try to make their escape.

 What Makes This A Salsa?

Not all salsas are tomato based. According to Merriam-Webster, salsa is usually a “spicy sauce of chopped tomatoes, onions, and peppers that is commonly served with Mexican food”, but they also state that it can be “a similar sauce made with a main ingredient other than tomatoes”. 
 
We have a tomato-based fresh salsa as well as these others for you to try:

·      Grilled Tomato Peach Salsa
·      Papaya Salsa
·      Grilled Pineapple Kiwi Salsa
·      Fresh Pineapple Salsa
·      Salsa Verde
·      Mint Salsa Verde
·      Grilled Corn Salsa
·      Tomato Olive Salsa
·      Strawberry Salsa


This Low FODMAP Cranberry Salsa is obviously based on cranberries, and we think the tart flavor and crunchy texture make an excellent salsa.

overhead image low FODMAP Cranberry Salsa in white bowl with chips
Corn chips are low FODMAP, too! The perfect dipping tool.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Cranberries: Both Monash University and FODMAP Friendly have lab tested cranberries. FODMAP Friendly has lab tested dried cranberries and gives them a “Fail” at 40 g or ⅜ cup. On the Monash app you will find Dried Cranberries are given a Green Light low FODMAP serving of 1 Australian tablespoon, or 15 g. On the Monash website itself they discuss fresh cranberries and state that 130 grams fresh, which is about a scant 1 ¼ cups, should be tolerated well.
  • Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. 

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

low FODMAP Cranberry Salsa in white bowl with chips on placemat
Be prepared for folks to ask for the recipe, whether they are FODMAPers or not.
white bowl holding cranberry salsa, chips surrounding bowl
5 from 2 votes

Low FODMAP Cranberry Salsa

Our Low FODMAP Cranberry Salsa blew our minds and our palates and we couldn’t stop eating it. Finely chopped fresh cranberriesscallion greenscilantro, chiles, lime, sugar and salt come together to be more than a sum of their parts. Try this. Trust us. You will be thrilled.

Low FODMAP Serving Size Info: 3 cups or about 625 g; serving size ¼ cup (52 g); 12 servings

Makes: 12 Servings
Prep Time: 15 minutes
Resting Time: 1 hour
Total Time: 1 hour 15 minutes
Author: Dédé Wilson

Ingredients:

  • 12- ounces (340 g) fresh cranberries, picked clean (remove any stems and leaves)
  • 1 cup (30 g) cilantro leaves
  • 1 cup (64 g) roughly chopped scallion greens
  • ¾ cup (149 g) sugar
  • 1 small serrano chile pepper, stemmed and seeded and quartered
  • ¼ cup (60 ml) freshly squeezed lime juice
  • Kosher salt

Preparation:

  1. Place cranberries, cilantro, scallion greens, sugar and serrano chile pepper in food processor fitted with metal blade. Pulse on and off until evenly and finely chopped, then scrape into bowl. Stir in lime juice. Taste and season with salt. Allow to sit for 1 hour for flavors to meld.
  2. Taste again and adjust salt, if needed. Low FODMAP Cranberry Salsa is ready to serve and may be refrigerated in an airtight container for up to 3 days.

Notes:

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

Cranberries: Both Monash University and FODMAP Friendly have lab tested cranberries. FODMAP Friendly has lab tested dried cranberries and gives them a “Fail” at 40 g or ⅜ cup. On the Monash app you will find Dried Cranberries are given a Green Light low FODMAP serving of 1 Australian tablespoon, or 15 g. On the Monash website itself they discuss fresh cranberries and state that 130 grams fresh, which is about a scant 1 ¼ cups, should be tolerated well.
• Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Condiment
Cuisine: American

Nutrition

Calories: 77kcal | Carbohydrates: 21g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 9mg | Potassium: 103mg | Fiber: 1g | Sugar: 16g | Vitamin A: 1330IU | Vitamin C: 5mg | Calcium: 13mg | 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.