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low FODMAP coconut rice salad on a black oval plate

Low FODMAP Coconut Rice Salad with Pineapple & Cilantro

This Low FODMAP Coconut Rice Salad with Pineapple & Cilantro makes a great side dish for roasted or grilled meats and poultry.

Low FODMAP Serving Size Info: Makes about 6 cups (1.14 kg); serving size about 3/4 cup (140 g)

Course: Salad, Side Dish
Cuisine: American and Asian
Prep Time: 10 minutes
Total Time: 10 minutes
Makes: 8 servings
Calories: 195 kcal
Author: Dédé Wilson


  • 2 tablespoons coconut oil or FODY Shallot-Infused Olive Oil divided
  • 1/2 cup unsweetened desiccated coconut, (which is very finely ground), or unsweetened long-shred flaked coconut
  • 1/4 cup (27 g) sliced or slivered blanched or natural almonds
  • 4 cups (760 g) cooked basmati rice, cooled to warm or room temperature
  • 1/2 a medium red bell pepper, cored and julienned
  • 2/3 cup (10 g) fresh lightly packed basil leaves, torn or chopped
  • 1/2 cup (8 g) fresh lightly packed cilantro, torn or chopped
  • 1/2 cup (8 g) fresh lightly packed mint leaves, torn or chopped
  • 1/2 cup (85 g) finely diced fresh pineapple, (see Tips)
  • 1/2 cup (32 g) finely chopped scallions, green parts only
  • Zest 1 lime
  • 1 tablespoon plus 1 teaspoon lime juice, or to taste
  • 1 tablespoon fish sauce, such as Red Boat brand, or to taste
  • Kosher salt
  • Freshly ground black pepper


  1. Add 1 tablespoon of the coconut oil or FODY Shallot-Infused Olive Oil to a nonstick skillet and heat over medium heat. Add coconut and almonds and toss frequently, cooking just until beginning to take on some color - a mere few minutes. Remove from heat; scrape into a large mixing bowl and set aside.
  2. Add rice to the bowl, then add julienned red pepper, basil, cilantro, mint, pineapple and scallions. Toss everything together well. Add reserved tablespoon of oil, zest of lime, 1 tablespoon plus 1 teaspoon of lime juice and 1 tablespoon of fish sauce. Toss to coat, taste, season with salt and pepper and add more fish sauce and or lime juice if needed to balance flavors.


  • Pineapple is low FODMAP in amounts of 1 cup, chopped (140 g). We particularly like “gold” pineapples, which have a richly golden color as they are always sweet. If you must, you could use canned pineapple packed in juice (not heavy, sugary syrup). Buy the rings and dice them to the correct size; the crushed style is too mushy.


Nutrition Facts
Low FODMAP Coconut Rice Salad with Pineapple & Cilantro
Amount Per Serving
Calories 195 Calories from Fat 63
% Daily Value*
Fat 7g11%
Sodium 179mg7%
Carbohydrates 30g10%
Fiber 1g4%
Sugar 1g1%
Protein 4g8%
Vitamin C 0.6mg1%
* Percent Daily Values are based on a 2000 calorie diet.