Low FODMAP Mexican Salsa Recipe

Low FODMAP Mexican Salsa Recipe

Everyone loves a tangy, flavoursome salsa to munch on with friends, in a wrap, on a burger and with breakfast eggs. 

But how about a low FODMAP salsa, without the added garlic & onion? Mexican food is traditionally laden with garlic & onion, but this recipe is so flavoursome, fresh and healthy, you wouldn't have guessed it had no onion or garlic in it!

The best part about this recipe, is that is has a smokey flavour. Simply divine, find our recipe below:

Serves five


1 x large red capsicum, sliced into strips
2 tbl garlic or onion-infused Cobram Estate Extra Virgin Olive Oil.
1 x 400g tin crushed tomatoes (check no other high FODMAP ingredients have been added e.g. garlic & onion)
2 sprigs corriander, roughly chopped
2 sprigs parsley, roughly chopped
2 spring onions, green parts only, roughly chopped
1 red chili, roughly chopped (optional)
1 tbl lemon juice


If you're after a quick salsa, skip the first step of roasting the capsicum. But if you have time, roasting does bring out a stronger, smokey flavour to the dish, making it more flavoursome.

1. Preheat the oven to 180 degrees. Cut the capsicum, discarding the seeds and ends. Drizzle with garlic/onion infused olive oil and season with salt and pepper.

2. Roast in the oven for 30 minutes or until the skin is starting to blacken around the edges. Remove the capsicum from the oven and cover with plastic (this will make the capsicum easier to peel later). Leave the capsicum to sweat for ten minutes, then peel off the skin and discard it.  

3. Roughly chop the capsicum and place all of the ingredients into a bowl, stirring until combined.

*You can pop all the ingredients into a food processor or blender and give it a whiz, just be careful not to over-process the salsa as it is best served chunky style!

This salsa makes a great accompaniment to many Mexican dishes, you can eat it with corn chips or Piranha SNAPS, or use it to make fish or beef tacos, plus it also goes really well with lactose free sour cream. 

Serve size information

Garlic infused olive oil: Low FODMAP at 1 tablespoon or 18g

Plantain Snacks: Low FODMAP at each 45g pack

Capsicum: Low FODMAP up to 75g

Canned tomatoes: Low FODMAP up to 92g

Red chilli: Low FODMAP up to 28g

Green part of spring onion: Low FODMAP up to 16g

Corriander: Low FODMAP up to 16g

Parsley: Low FODMAP up to 16g

Lemon juice: Low FODMAP up to 1/2 cup

Serve sizes are based on Monash University or FODMAP Friendly Food Program tested serve sizes.


Love this recipe? Feel free to tell us what you think by dropping us a review below!


you might also like
  • alhwhzgxhx

    Muchas gracias. ?Como puedo iniciar sesion?

Leave a reply