Recipes | Sauces, Salsas & Condiments

Low FODMAP Salsa Verde

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Not all salsa is red and based on ripe tomatoes. Green colored Low FODMAP Salsa Verde is based upon tart green tomatillo (toe-mah-TEE-yo) and should definitely be part of your low FODMAP kitchen. Serve with nachos, cook with it for Instant Pot Salsa Verde Chicken, dip your quesadillas, and more.

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What Is A Tomatillo?

Tomatillos, Physalis philadelphica, are part of the nightshade family, but are actually not the same genus as tomatoes. They are also referred to as husktomato, husk tomato, husk-tomato, jamberry, ground cherry, tomate verde and other terms. Tomatillo look like small green tomatoes covered with a husk. 

fresh-tomatillos white background
Where Did Tomatillos Originate?

Tomatillos, Physalis philadelphica, are part of the nightshade family, but are actually not the same genus as tomatoes. They are also referred to as husktomato, husk tomato, husk-tomato, jamberry, ground cherry, tomate verde and other terms. Tomatillo look like small green tomatoes covered with a husk. 

Where Did Tomatillos Originate?

Tomatillos were cultivated in Mexico and Guatemala, originating from Mesoamerica. They were domesticated in Mexico, taken to Europe, and are popular in Spain.

 Where Are Tomatillos Grown?

They are primarily grown between southern Baja California to Guatemala.

I Can’t Find Fresh Tomatillos

We hardly ever see fresh tomatillos in our markets, which is why our recipe calls for canned. That way you can make our Low FODMAP Salsa Verde all year long.

Is Salsa Verde Hard To Make?

Nope! Our recipe is very easy to make – if you have a blender! Dump, blend and it’s ready to eat!

How Do I Use Salsa Verde?

Any way you would use red tomato salsa! Dip your low FODMAP chips and veggies. Use to make enchiladas, top your morning eggs, dip your grilled cheese sandwiches or quesadillas and definitely try our Instant Pot Chicken Salsa Verde.

How To Make Salsa Verde

This is so easy, it is going to blow your mind.

Start with your drained, canned tomatillos!

canned-tomatillos-drained-in-glass-bowl
No need to peel your canned, drained tomatillos.

Place the drained tomatillos, scallion greens, ½ teaspoon FreeFod Garlic Replacer, cilantro, 1 tablespoon lime juice and half the seeded jalapeno in blender carafe.

salsa-verde-ingredients-in-blender-carafe
A powerful blender, like a Vitamix, makes quick work of this recipe!

Blend until finely chopped and combined. Taste and add salt and more jalapeno and/or lime juice, if desired. This recipe is all about balance!

Your Low FODMAP Salsa Verde is ready to eat, but it even improves after sitting for 30 minutes to an hour. Serve with tortilla chips or use in recipes. Refrigerate in an airtight container for up to 1 week. 

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More Low FODMAP Salsas – And Ways To Enjoy Them

Check out these other salsa recipes & ideas:

low FODMAP Salsa Verde in glass dish on marble surface

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).
  • 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.
  • Tomatillos: Monash University has lab tested both fresh and canned tomatillos. Fresh are low FODMAP in 75 g servings. Note that they do not become moderate until 253 g. Canned and drained are also low FODMAP in 75 g servings.

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-Salsa-Verde-in-glass-dish-chips-in-background
5 from 2 votes

Low FODMAP Salsa Verde

Not all salsa is red and based on ripe tomatoes. Green colored Low FODMAP Salsa Verde is based upon tart green tomatillo (toe-mah-TEE-yo) and should definitely be part if your low FODMAP kitchen.

Low FODMAP Serving Size Info: Makes about 3 cups (720 g); 12 servings; serving size ¼ cup (60 g)

Makes: 12 Servings
Prep Time: 5 minutes
Total Time: 5 minutes
Author: Dédé Wilson

Ingredients:

  • 1 ½ pounds (680 g) drained, canned tomatillos; no need to peel
  • ½ cup (32 g) chopped scallions, green parts only
  • ½ teaspoon to 1 teaspoon FreeFod Garlic Replacer
  • ½ cup (16 g) cilantro leaves
  • 1 to 2 tablespoons freshly squeezed lime juice
  • ½ to 1 fresh jalapeno, seeded; you can use serrano as well
  • Kosher salt

Preparation:

  1. Place the drained tomatillos, scallion greens, ½ teaspoon FreeFod Garlic Replacer, cilantro, 1 tablespoon lime juice and half the seeded jalapeno in blender carafe. Blend until finely chopped and combined. Taste and add salt and more jalapeno and/or lime juice, if desired. This recipe is all about balance!
  2. Your Low FODMAP Salsa Verde is ready to eat, but it even improves after sitting for 30 minutes to an hour. Serve with tortilla chips or use in recipes. Refrigerate in an airtight container for up to 1 week.

Notes:

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).
  • 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.
  • Tomatillos: Monash University has lab tested both fresh and canned tomatillos. Fresh are low FODMAP in 75 g servings. Note that they do not become moderate until 253 g. Canned and drained are also low FODMAP in 75 g servings.

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, Sauce
Cuisine: Mexican, Tex-Mex

Nutrition

Calories: 20kcal | Carbohydrates: 3g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 5mg | Potassium: 51mg | Fiber: 1g | Sugar: 1g | Vitamin A: 665IU | Vitamin C: 3mg | Calcium: 7mg | 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.