Go Back
Matte-black bowl on a rustic walnut tabletop holding zucchini and carrot ribbons tossed in lemon-olive oil dressing with mint and chives; a teal-handled fork rests beside against a blurred dark-slate backsplash.

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.
Print Recipe Pin Recipe
Prep Time 10 minutes
Total Time 10 minutes
Course Snack
Cuisine American
Servings 1 Person
Calories 160 kcal

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 —
Percent Daily Values (%DV) based on a 2,000-calorie diet. Vitamin A value reflects carrot contribution. Nutrition varies by exact produce size and dressing brand; for precise tracking, weigh ingredients and use a database.

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.

 

Keyword carrot ribbon salad, gut-friendly, gut-friendly salad, low fodmap salad, ow FODMAP vegetable salad, zucchini ribbon salad