Salsa could easily be my favorite food. There’s something so wonderful about it that seems to bring a crowd together. I’ve never heard anyone say they didn’t like it. It goes with anything and everything.
Store bought salsas always contain onion and/or garlic, which makes them a high FODMAP food. To align with the low FODMAP diet, I created this recipe that I have used very often. It’s delicious, quick and easy, versatile and can be easily modified to fit anyone’s tastes. Plus, tortilla chips are usually a low FODMAP food, so you’ve got an easy snack or party food to take with you.
Low FODMAP Salsa Recipe
Ingredients:
- 14.5 oz Diced Fire Roasted Tomatoes with Green Chiles (Check the ingredients. It’s common for this to contain garlic and/or onion. Trader’s Joe’s has a perfect one. If you can’t find one, diced tomatoes will work, just amp up the spices.)
- 14.5 oz Can of Diced Tomatoes, Drained (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Del Monte Petite Diced Tomatoes
.)
- 1 Tablespoon Garlic Infused Olive Oil
- 1/2 Cup Green Onions, Diced (Green Part Only)
- 1/4 Cup Fresh Chives, Diced
- 1/4 Cup Fresh Cilantro, Diced
- 1/4 Cup Fresh Parsley, Diced (Dried Parsley can be an easy substitute.)
- 1 Lime (Juice Only. 1 teaspoon of lime juice can be substituted.)
- 1 teaspoon Salt
- 1/2 teaspoon Pepper
- 1/2 teaspoon Chili Powder (Chipotle Pepper or another FODMAP free spice can be substituted.)
Directions:
- Add Diced Fire Roasted Tomatoes with Green Chiles (including juice) to bowl.
- Squeeze in the juice of 1 Lime.
- Stir in all other ingredients.
- Mix well. Taste to see if any modifications need to be made (my favorite part).
- The salsa can be served immediately, but the flavors blend a little better if you cover in an air-tight container and refrigerate for 2 or more hours.
Make about 2.5 Cups of salsa.
Notes:
- This is a very versatile low FODMAP salsa recipe and can be used for a number of things. It goes well on grilled chicken, mixed with rice, over gluten free pasta, on tortilla chips, with tacos, as a marinade, etc.
- This salsa is a bit zesty, so if you like things a bit more mild, eliminate or limit the Chili Powder.
- For those who like a hotter salsa, you can add more Chili Powder, Banana Peppers, Jalapenos, Crushed Red Pepper, additional Diced Green Chiles or any other spice that fits your mood.
- Keeps about a week in the refrigerator.
Like this recipe? Let me know what you think and explore more low FODMAP recipes.
Living Happy with IBS 
Can this salsa recipe be canned or do I need to change it in some way? Thanks
Hi Cathy! To be very honest, I have never canned anything and know absolutely nothing about the process. And based on what I’ve read about the topic, recipes need to be properly tested to ensure safety prior to canning, so for everyone’s health and safety, I do not recommend it. However, this recipe can easily be frozen to be enjoyed at a later date.
I diced my own fresh tomatoes. Should I cook them on the stove top before making them into salsa?
Yes, I would cook them in a little bit of water and add them to the mix.
My chili powder seasoning has the 6th ingredient out of 6 to be garlic. This can’t be fodmap ok or is it?
I would avoid this seasoning. It is not FODMAP safe.
Just made your salsa and am enjoying it with homemade corn chips. I’ve only been on the FODMAP diet for three days and I already LOVE your website and recipes.
I want to make this, but I am confused. I thought chives and green onion tops were the same thing, but the recipe calls for both. Are chives a different veggie?
Chives and green onions are very different. Chives are small and herb-like, while green onion (also called spring onion) are much larger and have a stronger flavor.
I love this salsa recipe. I added fire roasted red peppers and highly recommend the addition! But it’s yummy as-is, too! 🙂
Are you to use both cans of tomatoes?
This sounds amazing! I have been craving salsa lately and was going to create something on my own. So glad you’ve done the work for me! Im looking forward to exploring your site. Thank you!
Why is garlic infused oil ok?
The fructans in garlic are water-soluble, not oil-soluble, so this makes it safe!
Tried this with turkey and gluten free pasta. It was amazing. Thank you so much for sharing. I’m going to be making excellent use of your site and Pinterest. This is only my third day on FODMAP and I was getting cranky with bland foods. Your salsa saved the day.
Thank you so much for this recipe. Made it and loved it. Used some fresh ingredients from my garden. My husband was so happy to finally have an appetizer he could eat – plus we all enjoyed it.
Thank you so much for this. I haven’t been able to have salsa in months until this recipe and even my husband loved it
Thank you soooooo much for this delicious and greatly sought after recipe! My husband, who is a picky eater, raved about this salsa. Along with the chicken, we also enjoyed it on our potatoes. I used 1 1/2 tbsp of garlic infused olive oil, the juice from only 1/2 lime and 1/8 tsp. of chipotle chili powder (my Whole Foods carries). So appreciate, can’t wait to try your other recipes 🙂
I haven’t had salsa in 4 months since going low fodmap. This recipe was awesome! My non-low fodmap husband recommended I add just a bit more lime juice and maybe a teaspoon of apple cider vinegar to make it more tangy and a little bit of sugar.