Low FODMAP Apple Carrot Kale Salad
Crisp apples and shredded carrots with hearty kale in a maple-mustard dressing. Sweet, crunchy, and refreshing.
Instructions
- 1
Remove tough stems from kale and chop leaves into bite-sized pieces.
- 2
Place kale in a large bowl and drizzle with a bit of the olive oil.
- 3
Massage kale with your hands for 2-3 minutes until softened.
- 4
Peel, core, and chop apple into small cubes.
- 5
Shred carrots using a box grater or food processor.
- 6
Add apple and carrots to the massaged kale.
- 7
In a small bowl, whisk together maple syrup, red wine vinegar, and mustard.
- 8
Slowly whisk in olive oil until emulsified.
- 9
Season with salt and pepper to taste.
- 10
Pour dressing over salad and toss well to combine.
- 11
Serve immediately or refrigerate for up to 2 days.
FODMAP Notes
Common eating apples like Granny Smith are low FODMAP at about 1/2 cup per serving - this recipe uses 1/4 cup per person. Kale and carrots are safe. Maple syrup is a FODMAP-friendly sweetener.
Tips
- 💡 Use a tart apple variety like Granny Smith
- 💡 Add toasted walnuts or pecans
- 💡 Include dried cranberries for extra sweetness
- 💡 Massage kale until bright green and tender
Recipe Notes
This colorful salad combines the sweetness of apples and carrots with hearty kale. The maple-mustard dressing ties all the flavors together beautifully.
Substitutions
- Apple: Firm pear (unripe)
- Greens: Swiss chard or spinach
- Dressing: Balsamic vinaigrette
Storage
- Refrigerator: Keeps 2 days
- Tip: Kale salads improve as they sit
FODMAP Stacking Note
One serving (1/4 of salad) is low FODMAP. Apple portions are measured for safety.
Related Recipes
- Low FODMAP Kale Sesame Salad
- Low FODMAP Roasted Vegetable Salad
- Low FODMAP Warm Quinoa Spinach Salad