Low FODMAP Summer Berry Salad
Enjoy a bright, colorful low FODMAP summer berry salad that balances juicy berries, crisp greens, and fresh mint in under 10 minutes.
- Uses portion-controlled strawberries and blueberries per Monash guidelines to avoid excess FODMAPs alittlebityummy.com
- Combines mixed leafy greens for fiber and freshness.
- Simple lemon-olive oil dressing adds zest without garlic or onion.
- Fresh mint lends aromatic lift.
- No cooking needed—ideal for hot days or quick prep.
- Portable: pack in a container, keep dressing separate until ready to eat.
- Gut-friendly: every ingredient vetted against Monash University’s low-FODMAP database monashfodmap.com.
- Explore more Safe Staples salads in the Safe Staples category.
- Verify portions on Monash University: Monash Low FODMAP resources
Low FODMAP Summer Berry Salad
A refreshing low FODMAP summer berry salad with strawberries, blueberries, mixed greens, and mint, tossed in a light lemon-olive oil dressing for a gut-friendly pick-me-up.
Equipment
- Large mixing bowl
- Small bowl or jar for dressing
- Small bowl or jar for dressing
- Knife & cutting board (for strawberries and mint)
- Measuring spoons and cups
- Serving bowl or plate
Ingredients
Salad Base
- 2 cups mixed leafy greens e.g., baby spinach, butter lettuce, torn or chopped
- 65 g strawberries about 5 medium, hulled and halved or quartered
- 125 g blueberries about 1 cup
- 1 tbsp fresh mint leaves finely chopped
Dressing
- 1 tbsp extra-virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp pure maple syrup optional
- 1/8 tsp salt
- Pinch black pepper
Optional Extras (use within low-FODMAP portions)
- 1 tbsp toasted sunflower seeds
- 30 g lactose-free feta cheese
- 1/4 cup cucumber slices
- 1 tsp chia seeds
Instructions
Prep:
- Wash and dry mixed greens, strawberries, blueberries, and mint. Tear or chop greens; hull and slice strawberries; measure blueberries; chop mint.
Make Dressing:
- In a small bowl or jar, whisk (or shake) olive oil, lemon juice, maple syrup (if using), salt, and pepper until emulsified.
Combine:
- In a large mixing bowl, add greens, strawberries, blueberries, and mint.
Toss:
- Drizzle dressing over salad. Gently toss with salad tongs or spoons just until coated.
Add Extras:
- If using optional sunflower seeds, feta, or cucumber, sprinkle or arrange them on top.
Serve:
- Transfer to a serving bowl or plate. Enjoy immediately for best texture. (Metadata: Serve)
Notes
Nutrition Information
Per Serving (approximate; based on listed portions without optional extras):| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 220 kcal | — |
| Total Fat | 14 g | 18% |
| • Saturated Fat | 2 g | 10% |
| • Monounsaturated Fat | ~9 g | — |
| • Polyunsaturated Fat | ~1.5 g | — |
| Cholesterol | 0 mg | 0% |
| Sodium | 150 mg | 7% |
| Total Carbohydrate | 22 g | 8% |
| • Dietary Fiber | 5 g | 18% |
| • Sugars | 12 g | — |
| Protein | 3 g | 6% |
| Vitamin D | 0 µg | 0% |
| Calcium | 40 mg | 4% |
| Iron | 1 mg | 6% |
| Potassium | 400 mg | 11% |
| Vitamin C | 45 mg | 50% |
| Omega-3 Fatty Acids | 0.1 g | — |
Note: Nutrition varies by exact brands and portion sizes. For clinical tracking, weigh ingredients and use precise database values.
Important Notes & Substitutions
-
Strict Low-FODMAP Compliance:
- Strawberries (~65 g) and blueberries (~125 g) are low-FODMAP per Monash testing wardnutrition.health
- Avoid adding high-FODMAP fruits (e.g., more berries beyond portions without spacing meals).
- Maple syrup in 1 tsp is low-FODMAP; avoid honey or high-FODMAP sweeteners.
- Greens: Use low-FODMAP leafy greens (spinach, butter lettuce, arugula in small amounts).
- Mint: Provides aroma without FODMAP risk in small amounts.
-
Optional Extras:
- Sunflower seeds (1 tbsp) add crunch; verify no additives.
- Lactose-free feta (30 g) only if tolerated; omit if dairy-sensitive.
- Cucumber slices add freshness; use up to low-FODMAP portions.
- Chia seeds (1 tsp) for slight texture boost.
- Dressing Variations: Swap lemon juice for lime juice in same amount. Use apple cider vinegar (1 tbsp) plus maple syrup if preferred.
-
Make-Ahead & Storage:
- Prep and store washed greens and chopped berries separately in fridge up to 1 day.
- Keep dressing in a sealed jar. Toss just before serving to avoid sogginess.
- Portion Control: If adding this salad to a larger meal, ensure overall FODMAP load remains within your tolerance. Space other fruit servings by 3–4 hours if needed.
-
Serving Suggestions:
- Serve alongside grilled protein (e.g., chicken breast) for a balanced meal.
- Pair with Tummy Vibes Safe Staples or Fitness Fuel entrée.
- Medical Considerations: Individual tolerance varies. Consult a dietitian for personalized advice. Monash University’s FODMAP app offers comprehensive guidance monashfodmap.com.