Recipes | Salads: Main Dish & Sides

Low FODMAP Grated Carrot Salad

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Crunchy, vibrant grated no-FODMAP carrots are the star of our Low FODMAP Grated Carrot Salad. Simply dressed with a little lemon juice and olive oil, or the vinaigrette of your choice, these are also known as carottes râpées in France, where this is a very popular and omnipresent salad. If you make this salad with our No FODMAP Malt Vinaigrette, the entire dish will contain no FODMAPs.

Low FODMAP Grated Carrot Salad on white plate; green napkin underneath, white plates alongside-2

Grated Carrot Salad Featuring No-FODMAP Carrots!

This recipe for Low FODMAP Grated Carrot Salad is part of our series of dishes that primarily focus on “no-FODMAP” ingredients.

Carrots, according to lab testing by Monash University, contain no FODMAPs.

Low FODMAP Grated Carrot Salad on white plate; green napkin underneath, white plates alongside

No FODMAPs, No Problem

When a food contains no FODMAPs, such as carrots, cucumbers, strawberries or grapes, it means that the FODMAPer should memorize this info and have a few recipes up their sleeves to draw upon.

Then if you are ever thinking, “What can I eat?”, grabbing a no-FODMAP food will become second nature. Satisfying your hunger without triggering symptoms is a big deal!

Carrots In Paris

From the age of 14 to about 24 I was a vegetarian. When I was 18 my father took me to Paris for a couple of weeks and let me tell you, eating, and eating well, was not a problem at all.

I quickly discovered that in pretty much every Parisian bistro and brasserie that I could order an assortment of crudité as a starter and the one thing that every establishment offered was their version of carottes râpées.

The first time I saw a plate coming my way in a Parisian restaurant of a mound of grated carrots, I thought it was, well, a bit weird. I mean, I was in Paris for heaven’s sake! I can get carrots anytime anywhere!

Boy, was I schooled. Once taste and it was like I had never really tasted carrots before. The dish was, frankly, perfect. It was one of those times when you taste a food in its naked or almost naked state and seemingly experience all that it has to offer for the first time – even though you have eaten this food many times before.

Low FODMAP Grated Carrot Salad on white plate; green napkin underneath, white plates and wine bottle alongside

Same thing happened to me the first time I traveled to Hawaii and bit into a banana. It was more banana-y than any banana I had ever tasted. But I digress…

In French bistros it is typical to see carottes râpées alongside grated beets and also often a celery remoulade with matchsticks of celery root. My taste buds woke up. And your will too, with this simple preparation.

Low FODMAP Grated Carrot Salad Ingredients

Ingredients for Low FODMAP Grated Carrot Salad on grey background

Carrots – Buy full sized carrots and make sure they are fresh! No limp, soft carrots!

Lemon juice – Freshly squeeze please. I large lemon, heavy for its size should be plenty.

Olive oil – I like a fruity extra virgin olive oil for this recipe.

SaltKosher salt. We use kosher for our cooking recipes and fine-grained table salt for our baking recipes.

PepperSee the black peppermill in the image? You have to get used to using freshly ground pepper. It has a complex flavor that pre-ground pepper dopes not. Freshly ground black pepper goes a long way help you create well-seasoned low FODMAP recipes.

How To Make Low FODMAP Grated Carrot Salad

First, source super fresh carrots! This dish is all about the carrots. Use full size carrots as we always find them to be sweetest (in other words don’t start with “baby” carrots).

You can hand grate the carrots on the largest holes of a box grater, or, use a shredding disc and a food processor.

Once your carrots are shredded or grated, place in a bowl and dress to taste with freshly squeezed lemon juice, fruity olive oil and season with salt and pepper. Yes, it is really that simple. Just taste as you go and add what you need; you might not use the juice of the whole lemon and you might not use the full amount of oil.

Do not underestimate the seasoning. As stated above, I like kosher salt for this recipe (as I do with all of my savory cooking) and freshly ground black pepper is a must.

If you would like to use a little vinaigrette, you can do that, too. The beauty of lemon juice as the acid is that it doesn’t add any color to the carrots the way red wine vinegar or balsamic do. We have a lemon juice-based salad dressing that would work well, too.

How To Make No FODMAP Carrot Salad

If you use our Low FODMAP Malt Vinaigrette, the entire recipe can be categorized as “no-FODMAP” as malt vinegar has no FODMAPs. If you use another vinaigrette, use a light-colored vinegar such as rice wine or white wine vinegar, in which case the recipe will be low FODMAP (not no FODMAP).

Low FODMAP Grated Carrot Salad on white plate; green napkin underneath, white plates alongside-2
5 from 1 vote

Low FODMAP Grated Carrot Salad

Crunchy, vibrant grated no-FODMAP carrots are the star of our Low FODMAP Grated Carrot Salad. Simply dressed with a little lemon juice and olive oil, or the vinaigrette of your choice, these are also known as carottes râpées in France, where this is a very popular and omnipresent salad.

Makes: 6 Servings
Prep Time: 10 minutes
Total Time: 10 minutes
Author: Dédé Wilson

Ingredients:

  • 1- pound (455 g) carrots, trimmed and peeled, shredded
  • 1 fresh large heavy lemon, halved, pitted
  • 2 to 4 tablespoons (2 tablespoons to 60 ml) extra-virgin olive oil, divided
  • Kosher salt
  • Freshly ground black pepper

Preparation:

  1. Place grated carrots in a bowl. Drizzle with about half a lemon’s worth of lemon juice and about half of the smaller amount of the oil. Toss, season with salt and pepper and adjust seasoning and add more lemon juice and/or oil, if desired. Salad is ready to serve or refrigerate in an airtight container for up to 3 days. Serve at room temperature or slightly cool.

Tips

Variations: You can try various vinegars, as mentioned, and if you like, add a little chopped fresh flat-leaf parsley or even some snipped chives or chopped scallion greens. A pinch of ground cumin accents the carrots beautifully.

FODMAP Information

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

  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.

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: Appetizer, Salad, Side Dish
Cuisine: French

Nutrition

Calories: 73kcal | Carbohydrates: 7g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 1mg | Fiber: 2g | Sugar: 3g

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.