Low FODMAP No Cook Easy

Low FODMAP Mediterranean Salad

Crisp romaine with olives, roasted peppers, capers, pine nuts, and aged provolone. A taste of the Mediterranean in every bite.

Prep Time
15m
Cook Time
0m
Total Time
15m
Servings
4
Low FODMAP Mediterranean Salad

Instructions

  1. 1

    In a small bowl, whisk together olive oil, lemon juice, mint, oregano, and red pepper flakes.

  2. 2

    Season with salt and pepper to taste.

  3. 3

    In a large salad bowl, combine romaine, tomatoes, cucumber, olives, and bell pepper.

  4. 4

    Add anchovy fillets if using.

  5. 5

    Scatter capers and pine nuts over the salad.

  6. 6

    Add Provolone and salami cubes.

  7. 7

    Drizzle dressing over the salad and toss until evenly coated.

  8. 8

    Serve immediately.

FODMAP Notes

Aged Provolone is very low in lactose. Olives and capers add briny flavor without FODMAPs. Roasted red peppers are safe. Salami should be checked for garlic - many Italian delis make simple varieties without it.

Tips

  • 💡 Use jarred roasted peppers for convenience
  • 💡 Add artichoke hearts (jarred in oil) for variety
  • 💡 Substitute feta for a Greek twist
  • 💡 Toast pine nuts for extra flavor
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Recipe Notes

This antipasto-inspired salad brings together the best flavors of the Mediterranean. It’s substantial enough for a main course or perfect as a shared starter.

Substitutions

  • Cheese: Feta or mozzarella
  • Meat: Prosciutto or ham
  • Olives: Green olives or a mix

Storage

  • Best: Serve immediately
  • Prep ahead: Prep components, toss before serving

FODMAP Stacking Note

One serving (1/4 of salad) is low FODMAP. Check salami ingredients.

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