Loaded Low FODMAP Wedge Salad
Our Loaded Low FODMAP Wedge Salad might be the perfect accompaniment to your burger. Or steak. Or roast chicken dinner. Heck, it is almost a meal unto itself. A big wedge of iceberg lettuce topped with our very own, homemade Low FODMAP Blue Cheese Dressing, crisp, crumbled bacon, chopped tomatoes and chives. Get ready to dig in! Tons of texture and flavor. This is a perfect example of how low FODMAP food does NOT have to be boring or lacking in flavor.
Ingredients:
- 1, medium head Iceberg lettuce, outer leaves discarded, core removed, quartered so that each wedge holds together
- 1 cup (240 ml) Low FODMAP Blue Cheese Dip & Dressing
- 1 cup (240 g) cherry tomatoes, halved
- 4 slices meaty bacon, cooked crisp and crumbled or chopped
- About ¼ cup (16 g) chopped or minced chives
- Extra blue cheese, crumbled; optional
Preparation:
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Prepare Iceberg wedges as shown above and arrange on plates. Ladle on the Low FODMAP Blue Cheese Dressing, then sprinkle with crisp, crumbled bacon, cherry tomato halves and garnish with chives.
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If you know you can tolerate more cheese you have the option of also embellishing with a few crumbles of blue cheese itself. Serve immediately and get ready for oohs and aahs when lucky diners see your creation!
Notes:
Tips
- Plan Ahead: Assembling this salad should be done right before serving, but the Low FODMAP Blue Cheese Dressing can be made way ahead and you can cook the bacon ahead as well. If you want to warm the bacon, you can do so briefly in the microwave.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
Chives: Both Monash University and FODMAP Friendly have lab tested chives. Monash says that chives contain no FODMAPs. FODMAP Friendly gives them a “Pass” at 1 tablespoon (4 g).
Lettuce: Iceberg lettuce has been lab tested by Monash and FODMAP Friendly and both recommend a generous low FODMAP serving size of 1 cup (75 g), as it only contains trace amounts of FODMAPs (according to Monash).
Tomatoes: Both Monash University and FODMAP Friendly have lab tested common, beefsteak tomatoes. Monash University lab tests have shown no FODMAPs. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions. Cherry tomatoes and Plum (Roma) tomatoes have also been tested by Monash and FODMAP Friendly. Both Monash and FODMAP Friendly recommend 75 g of cherry tomatoes as a serving (about 5 or ½ cup) and 75 g of plum or Roma tomatoes, which is about 1 small tomato or ½ cup.
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.