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Low FODMAP Pomegranate Salad

Need a healthy recipe that travels? This quick and easy low FODMAP pomegranate salad will keep your taste buds and your tummy happy! Try it with a low FODMAP chicken breast for a lunch on-the-go, or on its own as a healthy winter-inspired salad.

Low FODMAP Pomegranate Salad in bowl

I don’t know how I spent almost 30 years on this planet before trying a pomegranate. But, now that I know what they are (and how to get them open) I’m hooked for life!

One of my favourite things about this salad is that all the pieces are self-contained. So, unlike a salad with sliced tomato, cucumber, or fruit, there are no juices comingling in my container. That makes this salad the perfect travel companion for work or school, or for a make-ahead meal I can pop in the fridge if I know I have a busy week ahead.

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Keep It FODMAP Friendly

Looking for a healthy meal on-the-go? This low FODMAP pomegranate salad makes the perfect travel companion! Check out the notes below for tips on keeping this recipe FODMAP-friendly.

First up is lettuce. Monash University has determined, most types of lettuce don’t have detectable FODMAPs. This means you can eat as much as you’d like without adding to your FODMAP load. Some greens do have a maximum serving, though, so make sure to check the app to see if your preferred leaf has a limit.

Next up, blueberries. According to the Monash app, blueberries are safe in servings of 1/4 cup (heaped) per sitting. Servings of 1/3 of a cup or more are high in the FODMAP fructan, so don’t go crazy.

This recipe also gets a pop of colour from fresh pomegranate arils. According to the Monash app, pomegranate seeds are safe in servings of 45 g (just over 1/4 cup). Servings of 1/3 of a cup or more are high in fructans. We’ll be using 1 tbsp of pomegranate arils which works out to 1/4 of the recommended serving size.

Last but not least, parmesan cheese. According to the Monash app, parmesan cheese is safe in servings of 1/3 of a cup per sitting. Servings of 4 cups or more are high in lactose. This recipe uses 2 tbsp of parmesan which is well within the recommended range.

Want to try this low FODMAP pomegranate salad? Don’t forget to PIN THIS RECIPE for later!

Low FODMAP Pomegranate Salad
Prep Time
5 mins
Total Time
5 mins
 

Looking for a healthy FODMAP-friendly recipe? Pair this low FODMAP pomegranate salad for an easy lunch on-the-go, or try it on its own as a winter-inspired side dish!

Course: Lunch, Side Dish
Cuisine: American
Servings: 1 Serving
Calories: 343 kcal
Author: The FODMAP Formula
What You Need
  • 1.5 cups lettuce (torn)
  • 1/4 cup fresh blueberries
  • 2 tbsp grated parmesan cheese
  • 1 tbsp pomegranate arils (seeds)
  • low FODMAP vinaigrette
What You Do
  1. Combine lettuce, blueberries, pomegranate arils, and parmesan in a bowl. Drizzle with low FODMAP vinaigrette and serve. 

 

Low FODMAP Pomegranate Salad in bowl with text overlay saying same

Low FODMAP Pomegranate Salad in bowl with text overlay saying same
Low FODMAP Pomegranate Salad in bowl with text overlay saying same
Low FODMAP Pomegranate Salad in bowl with text overlay saying same

This low FODMAP pomegranate salad is the perfect sidekick for your busy day! Did you like this recipe? Don’t forget to share it! Together we’ll get the Low FODMAP Diet down to a science!

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© 2018 Amy Agur – The FODMAP Formula

 


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3 Low FODMAP Salad Ideas Looking for some lettuce inspiration? Try one of these quick and easy salad ideas!

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Low FODMAP Maple Bacon Salad Unleash your inner foodie with this deceptively easy maple bacon salad!

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