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Low FODMAP Kale, Carrot & Apple Salad in a ceramic bowl

Low FODMAP Kale, Carrot & Apple Salad

Our Low FODMAP Kale, Carrot & Apple Salad is vegan, super simple to make and keeps well for days in the refrigerator.

Low FODMAP Serving Size Info: Makes about 4 cups (170 g); serving size 1/2 cup (21 g)

Course: Salad, Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 8 servings
Calories: 76 kcal
Author: Dédé Wilson




  • 5 ounces (140 g) fresh kale
  • 3 medium carrots trimmed
  • 1 cup (120 g) chopped, peeled and cored Pink Lady apple


  1. For the Dressing: Whisk together oil, vinegar, both mustards and maple syrup in a small bowl or shake together in a covered jar. Taste and season with salt and pepper; set aside.

  2. For the Salad: Wash the kale leaves well and remove any thick, tough ribs; pat dry. Chop very finely, preferably in a food processor fitted with a metal blade. Pulse the processor on and off until it reaches a fine texture, using the image for guidance. Pour into a mixing bowl; set aside.

  3. Now assemble the food processor with the shredding disc and shred the carrots and the apple. Add to the kale and toss together well. Tongs work very well at getting all these little vegetable pieces evenly combined.

  4. Dress lightly with vinaigrette; you will have extra leftover. Salad is ready to serve and also keeps pretty well, even with vinaigrette, for 2 days although it loses a bit of its freshness. Any extra can be refrigerated in an airtight container. If you know you will not be serving it all, leave it undressed and dress right before serving.


  • Dirt can hide in the nooks and crannies of fresh kale. Make sure to wash AND dry it thoroughly.
Nutrition Facts
Low FODMAP Kale, Carrot & Apple Salad
Amount Per Serving
Calories 76 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g5%
Sodium 22mg1%
Carbohydrates 11g4%
Fiber 2g8%
Sugar 3g3%
Protein 1g2%
Calcium 1mg0%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.