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Low FODMAP Brussels Sprouts Salad
Thought Brussels sprouts were off limits? Our Low FODMAP Brussels Sprouts Salad shows you how you can enjoy them even during the Elimination phase.
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 8 Servings
Calories: 148 kcal
Ingredients:
Salad:
- 10- ounces (280 g) fresh Brussels sprouts, trimmed to equal 8-ounces (225 g) and shredded
- 1 large head Romaine lettuce, cored and shredded, (about 5 to 6-ounces)
- ½ cup (69 g) toasted whole smoked almonds, chopped
- ½ cup (87 g) pomegranate seeds
- ¼ cup (8 g) chopped fresh flat leaf parsley
Dressing:
- 1/3 cup (75 ml) extra virgin olive oil
- 1/3 cup (75 ml) freshly squeezed lemon juice
- 2 teaspoons Dijon mustard
- 2 teaspoons maple syrup; optional
- Kosher salt
- Freshly ground black pepper
- Shaved Parmesan; optional
Preparation:
-
For the Salad: Toss together all of the salad ingredients in a serving bowl.
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For the Dressing & Assembly: Shake the oil, lemon juice, maple syrup (if using) and mustard together in a lidded jar. Season to taste with salt and pepper. Dress the salad, lightly, but well (you might have dressing leftover). Salad is ready to serve but actually improves if allowed to stand for 1 hour. Garnish with shaved Parmesan, if desired.
Notes:
Tips
- For a vegan option, do not use the Parmesan cheese.
- If you do use the Parmesan cheese, know that a low FODMAP amount is considered 40 g per serving, which when it comes to shavings goes a long way!
Nutrition Facts
Low FODMAP Brussels Sprouts Salad
Amount Per Serving
Calories 148
Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 1g5%
Sodium 15mg1%
Potassium 35mg1%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 3g3%
Protein 3g6%
Vitamin C 2mg2%
Calcium 3mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.