Low FODMAP Salsa Recipe

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 RecipeLow FODMAP Salsa Recipe


  • 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.)


  • 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.


  • 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.