Why You’ll Love This low FODMAP Zucchini and Carrot Ribbon Salad
- Combines thin ribbons of zucchini and carrot in Monash-approved portions for a refreshing, IBS-safe salad. Check Monash guidelines: Monash Low FODMAP resources.
- Prep in about 10 minutes with minimal tools: peelers, bowl, and simple dressing. No cooking required.
- Vibrant colors and textures: green zucchini, orange carrot, aromatic herbs. Feels like a treat yet gentle on digestive system.
- Hydrating and nutrient-rich: provides fiber, vitamins A/C, potassium, and healthy fats from olive oil, supporting gut health and satiety.
- Portable and versatile: prep ribbons ahead, store in fridge, toss with dressing just before serving to keep crisp. Ideal for meal prep or a quick side.
- Customizable within low-FODMAP limits: add a sprinkle of toasted sunflower seeds or lactose-free feta if tolerated.
- Pairs well with protein bowls or as a standalone side; explore more Safe Staples salads in the Safe Staples category.
- Encourages variety and confidence: you’ll love how simple vegetables transform into an elegant dish that respects IBS needs.
Low FODMAP Zucchini & Carrot Ribbon Salad
A crisp, colorful low FODMAP zucchini & carrot ribbon salad tossed in a lemon-olive oil dressing with fresh herbs for a quick, gut-friendly side.
Equipment
- Vegetable peeler for ribbons
- Large mixing bowl
- Small bowl or jar for dressing
- Salad tongs or spoons for tossing
- Knife & cutting board for trimming ends and chopping herbs
- Serving bowl or plate
Ingredients
Salad Ribbons
- 65 g zucchini about half a small zucchini, peeled into ribbons
- 75 g carrot about 1 medium, peeled into ribbons
Dressing
- 1 tbsp extra-virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp garlic-infused oil no garlic solids
- 1/8 tsp salt or to taste
- Pinch black pepper
Herbs & Garnish
- 1 tbsp fresh mint or basil finely chopped
- 1 tsp chives green tops only, chopped (optional)
Optional Extras (within low-FODMAP portions)
- 1 tbsp toasted sunflower seeds
- 30 g lactose-free feta crumbled
- 1/4 cup cucumber slices
- Small amount lemon zest
Instructions
Prep
- Wash zucchini and carrot.
- Trim ends.
- Use a vegetable peeler to create thin ribbons: peel lengthwise along zucchini and carrot until core remains.
Make Dressing
- In a small bowl or jar, whisk or shake olive oil, lemon juice, garlic-infused oil (if using), salt, and pepper until combined.
- Combine Ribbons
- Place zucchini and carrot ribbons in a large mixing bowl.
- Add chopped mint or basil and chives if using.
Toss
- Drizzle dressing over ribbons.
- Gently toss with salad tongs or spoons so ribbons are evenly coated but not bruised.
Add Extras
- If desired, sprinkle toasted sunflower seeds or crumbled lactose-free feta on top.
- Optionally add cucumber slices or lemon zest.
Serve
- Transfer to serving bowl or plate immediately to maintain crisp texture.
- Enjoy at once or cover and refrigerate up to 1 hour before serving.
Notes
Nutrition Information
Per Serving (approximate; for 1 serving using listed portions, without optional extras):| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 160 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 | 9 g | 3% |
| • Dietary Fiber | 3 g | 11% |
| • Sugars | 5 g | — |
| Protein | 2 g | 4% |
| Vitamin A | 5000 IU (~250% DV) | * |
| Vitamin C | 15 mg (17% DV) | 17% |
| Potassium | 400 mg | 11% |
| Calcium | 30 mg | 3% |
| Iron | 0.7 mg | 4% |
| Vitamin D | 0 µg | 0% |
| Folate | 30 µg | 8% |
| Omega-3 Fatty Acids | 0.1 g | — |
Important Notes & Substitutions
-
Low-FODMAP Compliance:
- Zucchini at ~65 g and carrot at ~75 g per serving are low-FODMAP per Monash guidelines. Do not exceed without testing tolerance.
- Garlic-infused oil provides flavor without fructans. Use only 1 tsp in dressing.
- Herbs (mint, basil, chives green parts) are low-FODMAP in small amounts.
- Avoid onion, garlic solids, or high-FODMAP dressings.
- Texture: Ribbon thickness affects mouthfeel. Aim for uniform, thin ribbons. If texture bothers you raw, lightly blanch zucchini ribbons for 30 seconds, drain, then toss.
- Make-Ahead: Prepare ribbons and dressing separately; store ribbons in airtight container in fridge up to 1 day, pat dry before tossing. Keep dressing refrigerated; shake before use.
-
Customization:
- Swap mint for basil or parsley if you prefer.
- Add toasted sunflower seeds or lactose-free feta in safe portions for crunch and protein.
- Include cucumber slices for extra freshness (limit to low-FODMAP portion).
- For slight sweetness, add a small amount of grated carrot beyond ribbons, but monitor total carrot amount.
-
Pairings:
- Serve alongside grilled chicken or fish for a balanced meal.
- Add to a grain bowl with rice or quinoa, keeping vegetable portions low-FODMAP.
- Use as a refreshing side to a main dish like baked salmon or tofu.
- Storage: Once dressed, consume within 1 hour for best texture; undressed ribbons can hold up to 24 hours refrigerated.
- Individual Tolerance: Start with recommended portions; adjust gradually. Consult a dietitian if unsure.