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Top-down view of a vibrant summer berry salad in a black bowl with green lettuce, red strawberries, blue blueberries, mint leaves, and small seed-like garnishes. A stream of golden dressing is being poured from a glass jar. A teal fork and spoon are resting on the side.

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.
Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 10 minutes
Course Snack
Cuisine American
Servings 1 Person (adjust proportions for more servings)
Calories 220 kcal

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.
    Fresh strawberries, blueberries, mint leaves, and arugula arranged on a wooden cutting board with a teal-handled knife and small gold measuring spoons.

Make Dressing:

  • In a small bowl or jar, whisk (or shake) olive oil, lemon juice, maple syrup (if using), salt, and pepper until emulsified.
    A teal spoon dripping yellow dressing into a glass jar filled with the same bright yellow liquid. A bottle of what appears to be maple syrup is blurred in the background.

Combine:

  • In a large mixing bowl, add greens, strawberries, blueberries, and mint.
    Teal tongs tossing fresh green salad leaves, red strawberries, and blue blueberries in a black bowl against a dark gray background.

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 —
Percent Daily Values (%DV) based on a 2,000-calorie diet.
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.
Keyword BS-friendly salad, gut-friendly salad, low FODMAP berries, low fodmap salad, summer berry salad