Looking for a mouthwatering appetizer idea? This light and simple low FODMAP Caprese salad is the perfect addition to your holiday table!
This recipe is a family favourite! My husband and I love to entertain. So we’re always looking for tasty party recipes that won’t leave us stuck in the kitchen.
Made with a handful of ingredients, this simple low FODMAP Caprese salad has a fresh pop of flavour that will get your friends and family talking!
So whether you’re hosting your first low FODMAP holiday bash, or you’re trying to add low FODMAP foods to your best friend’s holiday table, this low FODMAP Caprese salad is just the ticket!
Keep it FODMAP friendly
This easy low FODMAP Caprese salad will be a holiday tradition in no time! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, Roma tomatoes. According to Monash University, Roma tomatoes are low FODMAP in servings of 1 small tomato (75 g) per sitting. Servings of 3 1/3 tomatoes (250 g) are high in the FODMAP fructan.
We'll be using three Roma tomatoes total, which works out to 37.5 g per serving. This is well within the recommended range.
We'll also be using slices of mozzarella. According to the Monash app, mozzarella is low FODMAP in servings of 1/4 cup grated (40 g) per sitting. Servings of 4 cups (360 g) or more are high in the FODMAP lactose. The recommended serving size for this recipe is 2-3 Caprese rounds per sitting, which works out to 47 g per serving.
Worried that's too much lactose? Don't panic! Monash has designed their serving sizes so you can have multiple servings of each FODMAP group per sitting. Most FODMAP-trained dietitians recommend sticking to 1.5 servings per sitting to avoid FODMAP stacking. Our recipe works out to 1.2 servings of lactose per sitting, which is within the recommended range.
Next up, balsamic vinegar. According to the Monash app, balsamic vinegar is low FODMAP in servings of 1 tbsp (21 g) per sitting. Servings of 2 tbsp (42 g) or more are high in the FODMAP fructan.
Our recipe calls for 1/4 cup of balsamic vinegar, which works out to 14 g per serving. This is well within Monash's recommended range.
Last but not least, basil! According to Monash, basil is low FODMAP in servings of 16 g (about one bunch) per sitting, but Monash doesn't list a maximum serving size. You can read more about these quirky foods here. For now, all you need to know is that these peppery little leaves won't add anything to your FODMAP load.
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in one of these Caprese rounds.
Lactose = 1.2
Fructan = 1
GOS = 0
Polyol = 0
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Looking for the ultimate holiday appetizer? This easy low FODMAP caprese salad is dressed to impress!
- 3 roma tomatoes
- Salt and pepper to taste
- 10 oz fresh mozzarella, sliced
- 1 bunch fresh basil
- 1/4 cup high-quality balsamic vinegar
- Cut your tomatoes into thick slices and arrange them on your serving platter. Lightly sprinkle each tomato with salt and pepper.
- Top each tomato slice with a thick slice of mozzarella and a large basil leaf.
- Lightly drizzle balsamic vinegar over each tomato round. Serve imediately.
Recommended low FODMAP serving – 2-3 tomato rounds per sitting
Monash has recently updated the recommended serving size of tomatoes. This recipe has been updated to accommodate for their new recommendations.
- Prep Time: 5
- Category: appetizer
- Cuisine: american
Keywords: Caprese, Caprese Salad
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If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!