Recipes | Sauces, Salsas & Condiments

Low FODMAP Papaya Salsa

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Low FODMAP Papaya Salsa is a little sweet (the ripe fruit), a little tart (lime juice) and a little bit spicy (jalapeño) – or very spicy depending on the amount of jalapeno that you add. It is as simple as stirring everything together in a bowl. Lots of cilantro rounds out the flavors.

Low FODMAP Papaya Salsa in clear bowl in blue surface; very closeup image

Papaya Has No FODMAPs

Monash University has lab tested ripe papaya and it is one of our NO FODMAP foods! So many folks think that fruits and vegetables are off limits and we are here to help show you that there are many that you can incorporate into your diet, even during Elimination. Papaya is certainly one of them and while we love eating it directly with a spoon or as part of a fruit salad, this Low FODMAP Papaya Salsa is a great way to showcase it in a savory way.

Low FODMAP Papaya Salsa in clear bowl in blue surface; closeup

Choosing Papayas

You want a ripe papaya for our Low FODMAP Papaya Salsa. Look for a rich golden yellow exterior with very little to no green. It should feel heavy for its size and soft when gently pressed with a finger. Avoid any fruit with bruises or mushy spots.

Prepping Papaya

Cut your papaya lengthwise. The skin is tender, and this will not be difficult to do; use a chef’s knife. Separate the two halves and you will see the gorgeous, brightly colored flesh and lots of glossy black seeds.

ripe papaya cut open to reveal orange flesh and black seeds on blue background; vertical image

The seeds might look strange, and there are a lot of them. They are actually edible but are not to everyone’s liking. They are a bit peppery and their texture is one of those that you like or really don’t. We don’t use them in this recipe.

You can rinse them, drain and dry well and then scatter them on a rimmed sheet pan and bake in a very low oven until dry. They can be ground and use as a spice, if you want to experiment.

Salsas, Condiments & FODMAPs

Perhaps when you see the word “salsa” you immediately think about tomatoes. And while we love a fresh tomato salsa, and we have a fantastic low FODMAP recipe for you, tomatoes do not have to be the star of the show.

We think this Low FODMAP Papaya Salsa will change your mind, as will our Low FODMAP Grilled Pineapple & Kiwi Salsa, Grilled Tomato & Peach Salsa, Strawberry Salsa, Grilled Corn Salsa, Mint Salsa Verde, Tomato Olive Salsa, and a non-grilled Pineapple Salsa with sweet red bell pepper. We also have an article about our Top 10 Ways To Use Salsa.

Each and every one of our salsas goes great with chips but also as an accompaniment to roast and grilled main proteins, from pork to poultry, fish to tofu.

Low FODMAP Papaya Salsa with simple roast pork loin

Other Condiments

And speaking of condiments, we happen to think they can enhance a meal, a sandwich, a salad – they are so very versatile. And just because you are eating low FODMAP doesn’t mean you have to give them up! Go on over to our Ultimate Guide to Low FODMAP Condiments article to learn about all of the delicious additions that you can enjoy with your low FODMAP lifestyle.

Low FODMAP Papaya Salsa in clear bowl in blue surface; vertical image

Scallions & FODMAPs

When folks start the low FODMAP diet, somewhere near the beginning someone tells them, or they read, that garlic and onions are very high in FODMAPs. And people panic at the thought of not having them! When it comes to onion flavor, scallion greens are a fantastic low FODMAP alternative to traditional onions.

scallion greens roughly chopped on wooden cutting board, closeup

Pre-FODMAP I would pretty much put red onion, or maybe a Maui, sweet onion, in salsa as a matter of course. Now, that is not possible, or I risk serious digestive upset. You will see that there is quite a bit of chopped scallion greens in this Low FODMAP Papaya Salsa and their onion flavor does the trick.

Re-Grow Your Scallions

Did you know that you can re-grow your scallion greens in a glass? Our article explains all. It is super simple!

Scallions regrowing in a glass of water.

Low FODMAP Papaya Salsa in clear bowl in blue surface; very closeup image
5 from 2 votes

Low FODMAP Papaya Salsa

Low FODMAP Papaya Salsa is a little sweet, a little tart and a little bit spicy – or very spicy depending on the amount of jalapeno that you add. It is as simple as stirring everything together in a bowl.

Low FODMAP Serving Size Info: Makes about 2 cups; 2 tablespoons per serving; 16 servings

Makes: 16 Servings
Prep Time: 10 minutes
Total Time: 10 minutes
Author: Dédé Wilson

Ingredients:

  • 12- ounces (340 g) ripe peeled papaya, diced
  • 1/2 cup (16 g) chopped cilantro
  • ½ cup (32 g) finely chopped scallions, green parts only
  • 2 tablespoons lime juice
  • 2 teaspoons minced jalapeno, or to taste
  • Kosher salt

Preparation:

  1. Place papaya, cilantro, scallions, lime juice and jalapeno in a bowl and stir together until well combined. Taste and season with salt. Add more jalapeno if you like things hot. Salsa is ready to use or refrigerate in an airtight container overnight. Bring to room temperature before serving.

Tips

FODMAP Information

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

  • 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).
  • Papaya: Monash University has lab tested ripe papaya and it contains no FODMAPs.
  • 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.

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: Basic, Condiment
Cuisine: American

Nutrition

Calories: 9kcal | Carbohydrates: 2g | Protein: 1g | Fat: 1g | Sodium: 1mg | Fiber: 1g | Sugar: 1g | Vitamin C: 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.