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Low FODMAP Salsa Verde

Not all salsa is red and based on ripe tomatoes. Green colored Low FODMAP Salsa Verde is based upon tart green tomatillo (toe-mah-TEE-yo) and should definitely be part if your low FODMAP kitchen.

Low FODMAP Serving Size Info: Makes about 3 cups (720 g); 12 servings; serving size ¼ cup (60 g)

Course: Condiment, Sauce
Cuisine: Mexican, Tex-Mex
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Makes: 12 Servings
Calories: 20 kcal
Author: Dédé Wilson


  • 1 ½ pounds (680 g) drained, canned tomatillos; no need to peel
  • ½ cup (32 g) chopped scallions, green parts only
  • ½ teaspoon to 1 teaspoon FreeFod Garlic Replacer
  • ½ cup (16 g) cilantro leaves
  • 1 to 2 tablespoons freshly squeezed lime juice
  • ½ to 1 fresh jalapeno, seeded; you can use serrano as well
  • Kosher salt


  1. Place the drained tomatillos, scallion greens, ½ teaspoon FreeFod Garlic Replacer, cilantro, 1 tablespoon lime juice and half the seeded jalapeno in blender carafe. Blend until finely chopped and combined. Taste and add salt and more jalapeno and/or lime juice, if desired. This recipe is all about balance!
  2. Your Low FODMAP Salsa Verde is ready to eat, but it even improves after sitting for 30 minutes to an hour. Serve with tortilla chips or use in recipes. Refrigerate in an airtight container for up to 1 week.


FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
  • Tomatillos: Monash University has lab tested both fresh and canned tomatillos. Fresh are low FODMAP in 75 g servings. Note that they do not become moderate until 253 g. Canned and drained are also low FODMAP in 75 g servings.

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.

Nutrition Facts
Low FODMAP Salsa Verde
Amount Per Serving
Calories 20 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Sodium 5mg0%
Potassium 51mg1%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 1g2%
Vitamin A 665IU13%
Vitamin C 3mg4%
Calcium 7mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.