Condiments can elevate a dish from just okay to company-worthy WOW! Our Low FODMAP Fresh Strawberry Salsa is easy to make, a nice option from classic salsa, and we particularly love it with pork, fish or chicken. You can whip this up while your protein is grilling and then just spoon some right on top before serving.
Strawberries Contain No FODMAPs
Did you know that some foods have no FODMAPs? We have an entire article for you and even recipes that are no FODMAPs. Strawberries contain no FODMAPs and we love working with them in the kitchen.
Of course, we typically think of strawberries as being sweet and dessert-like, and we have tarts and pavlovas and other desserts for you, but we thought a savory recipe was due – hence our Low FODMAP Fresh Strawberry Salsa
The juicy sweetness of the strawberries pairs perfectly with the tangy acidity of lime juice and zest, herbaceous cilantro, spicy jalapeno (to taste), a dash of sweetener and of course, salt and pepper.
If you have only had tomato-based salsas, we think your taste buds will be thrilled.
Ingredients for Low FODMAP Fresh Strawberry Salsa
Strawberries – The flavor of the finished salsa is wholly dependent on the flavor of your berries. Taste before you buy, if you can.
Cilantro – Fresh cilantro is one of those flavors that it not loved by everyone! If you are not partial to cilantro, I actually recommend that you choose a different recipe, as it is integral to this dish.
Scallions – The green tops of scallions are low FODMAP and one of the best ways to add onion flavor to our low FODMAP recipes.
Lime – You will need fresh lime as the recipe calls for the juice and the zest. I like to use a Microplane zester to make the zest.
Jalapeno – Hot peppers contain capsaicin, which can upset some people’s digestion. It is not a FODMAP issue, but rather it is a spicy hot food issue! Eat to your tolerance. If you are a hot food lover, check out our article All About Chile, Chili and Chillies.
Sweetener – You have a choice between honey and sugar for this salsa. I prefer sugar, as it allows the other flavors to be more prominent, but many non-FODMAP recipes for strawberry salsa include honey and I wanted you to know that in this amount you can use it, if you like.
Salt & Pepper – Please use kosher salt and freshly ground black pepper.
How To Make Low FODMAP Fresh Strawberry Salsa
Simply stir together all the ingredients except salt and pepper, then taste and season as desired.
Low FODMAP Fresh Strawberry Salsa
Our Low FODMAP Fresh Strawberry Salsa is easy to make, a nice option from classic salsa, and we particularly love it with pork, fish or chicken. You can whip this up while your protein is grilling and then just spoon some right on top before serving.
Low FODMAP Serving Size Info: Makes 2 cups; 8 servings; ¼ cup (about 40 g) per serving
- 12- ounces (340 g) fresh strawberries, hulled and finely chopped
- 1/3 cup (12 g) finely chopped cilantro
- 1/3 cup (24 g) finely chopped scallion greens
- 1 tablespoon lime juice
- ½ teaspoon lime zest
- 2 teaspoons minced jalapeno
- 1/2 teaspoon sugar or honey
- Kosher salt
- Freshly ground black pepper
Stir the strawberries, cilantro, scallion greens, lime juice, lime zest, minced jalapeno and sweetener together in a non-reactive bowl. Taste and season with salt and pepper. Salsa is ready to serve but improves after a 30-minute sit. You can refrigerate in an airtight container overnight, but it will lose some of its vibrancy in color and taste.
Our recipes are based on Monash University and FODMAP Friendly science.
- Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
- 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.
- Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing reports that no FODMAPs were detected in strawberries. They suggest 10 medium berries (150 g) as a serving. FODMAP Friendly gives strawberries a “pass” and pegs 10 medium berries at (140 g).
- 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.
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.