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Use great tomatoes to make great fresh salsa. This very simple and quick recipe will give you a fresh accompaniment to our Easy Cheesy Quesadillas- for this recipe and more visit www.FODMAPeveryday.com

Low FODMAP Fresh Salsa

This salsa based on fresh tomatoes can be tailored to your desired heat level; just add more or less green chile.

Low FODMAP Serving Size Info: Makes about 2 cups (480 ml); serving size 1/4 cup (60 ml); 8 servings

Course: Basic, Condiment, Sauce
Cuisine: American
Prep Time: 10 minutes
Total Time: 10 minutes
Makes: 8 servings
Calories: 12 kcal
Author: Dédé Wilson


  • 1 pound (455 g; about 6) medium very ripe red tomatoes, plum or beefsteak
  • 1/4 cup (16 g) chopped scallions, green parts only
  • 1 tablespoon minced, seeded fresh green serrano chilli (more or less to taste)
  • 2 tablespoons chopped fresh cilantro leaves
  • 2 teaspoons freshly squeezed lime juice, more or less to taste
  • Kosher salt


  1. If using plum tomatoes, core them, quarter them lengthwise, then chop into roughly 1/2 inch (12 mm) dice. If using beefsteak tomatoes, core, cut in half crosswise then gently squeeze out excess juice and seeds, which you will discard. Proceed to chop as directed above. Place tomatoes in a non-reactive mixing bowl.
  2. Stir in chopped scallion greens, chilli, cilantro and lime juice. Add salt, taste ands adjust seasoning adding more chilli, lime juice and/or salt as needed.
  3. Salsa is ready to serve but actually the flavor actually improves if you let it sit for an hour. You may also refrigerate in airtight container for up to 24 hours; bring to room temperature before serving.


  • Handle the chilli pepper with care. The membranes and seeds are especially spicy. Consider wearing rubber or food handling gloves or at the very least, do not touch your mouth, eyes or nose. Wash hands and tools well to remove the hot chilli oils.

If You Can Tolerate

Fructans: If you passed the fructan garlic Challenge, consider adding 1 finely chopped garlic clove to the salsa ingredients. Or, if you passed the fructan onion challenge, add 1/4 cup (36 g) finely chopped red, white or yellow onion instead of the scallion.

Nutrition Facts
Low FODMAP Fresh Salsa
Amount Per Serving
Calories 12 Calories from Fat 9
% Daily Value*
Fat 1g2%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 2g2%
Protein 1g2%
* Percent Daily Values are based on a 2000 calorie diet.