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Low FODMAP Salad Nachos

Fresh salad ingredients add a light, crunchy quality to these cheesy nachos.

Course: Appetizer, Salad, Side Dish, Snack
Cuisine: American
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Makes: 8 Servings
Calories: 605 kcal
Author: Dédé Wilson

Ingredients:

Dressing:

  • 1/4 cup lactose-free whole milk
  • 2 tablespoons lime juice, fresh squeezed or bottled
  • 1/2 cup (120 ml) lactose-free sour cream
  • 1/2 teaspoon ground cumin
  • Kosher salt

Salad:

  • 4 cups (960 ml) shredded romaine lettuce
  • 2 cups (1.25 ounces) lightly packed baby arugula
  • 1/2 dry pint cherry or grape tomatoes, quartered
  • 3/4 cup (48 g) chopped scallions, green parts only
  • 1/4 cup (4 g) finely chopped fresh cilantro
  • 1 medium firm ripe Hass avocado, peeled, cut into very thin slices; maximum serving size per person must be 30 g or less

Nachos:

  • 8 ounces (225 g) sharp or extra sharp cheddar (we like orange colored here), shredded
  • 8 ounces (225 g) Havarti, shredded
  • 1, 16-ounce (455 g) bag sturdy white or yellow corn tortilla chips
  • 3 cups (12 ounces/340 g) shredded or cubed cooked chicken or turkey
  • 1/3 cup (63 g) pitted sliced black olives
  • 1/2 red bell pepper, cored and very thinly sliced

Preparation:

  1. Position rack about 4-inches (10 cm) from broiler. Preheat broiler to high. Coat a large rimmed baking sheet pan with nonstick spray or line with aluminum foil.
  2. For the Dressing: Measure out milk in measuring cup, add lime juice and allow to sit and thicken for 5 minutes. Whisk together lactose-free sour cream, thickened milk and cumin in a small mixing bowl. Season to taste with salt; set aside.
  3. For the Salad: Toss all of the salad ingredients together, except for the avocado, in a medium sized mixing bowl. Drizzle with some of the dressing, tossing well, just enough to barely coat; you will be adding more dressing later. Set salad aside. You will use the avocado at the end, right before serving.
  4. For the Nachos: Toss the cheese together in a small bowl; set aside. Spread tortilla chips out on pan. Sprinkle chicken or turkey evenly over all, then cover evenly with about half of the cheese. Use hands to toss the ingredients in the pan, distributing the cheese evenly throughout; you are trying to create layers of cheese. Scatter the olives and sliced red pepper evenly over all, then finish with sprinkling the remaining cheeses on top.
  5. Broil for about 3 to 5 minutes or until all of the cheese in melted and beginning to bubble. Gather everyone around the table; this dish waits for no one! Arrange dressed salad over the hot nachos. Quickly scatter the avocado over the top and drizzle with additional dressing (you might not use all of it). Serve immediately. Eat with your fingers and have a lot of paper napkins on hand.

Notes:

Tips

  • For this recipe you do need sturdy chips. We like Garden of Eatin’ Corn Tortilla Chips (we used the yellow version here, but they also have blue and white).
  • We love the thin, delicate Xochitl (pronounced so-cheel) brand for plain eating, but for this dish a bit of thickness is needed to stand up to all of the add-ons.
  • For a vegetarian version, simply omit the chicken or turkey.
  • They aren’t Monash tested but we like adding a scattering of pickled jalapenos on top. Try 1/2 cup (68 g) pickled jalapenos (check ingredients for FODMAPs such as high fructose syrup)
  • We always have tortilla chips around because they are naturally low FODMAP and make a great snack. 
  • If you do not have a broiler, simply place oven rack in the hottest rack position and preheat oven to 500°F (260°C). Bake until cheese is melted as described above.
Nutrition Facts
Low FODMAP Salad Nachos
Amount Per Serving
Calories 605 Calories from Fat 315
% Daily Value*
Fat 35g54%
Saturated Fat 1g5%
Sodium 333mg14%
Carbohydrates 44g15%
Fiber 2g8%
Sugar 2g2%
Protein 30g60%
Vitamin C 1.2mg1%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.