The only low FODMAP salsa recipe you'll ever need (gf + vegan) (2024)

My low FODMAP salsa recipe is a staple for us every every taco Tuesday, so it’s about time I shared it, right? It’s gluten free, dairy free and vegan too.

Just under a quarter of this recipe is a safe low FODMAP serving size during the elimination phase of the low FODMAP diet. It actually goes quite a way! So let’s chat about my low FODMAP salsa recipe, shall we?

Now, regular salsa that you buy in shops isn’t low FODMAP for several reasons. Firstly, onion. Secondly garlic.

(yes, the two banes of my eating life yet again!)

Thirdly, tomatoes are only low FODMAP in safe serving sizes – so that’s 92g FYI.

That already makes salsa very tricky to make low FODMAP… I mean, remove the onion and the garlic and what are you left with? A tin of chopped tomatoes?!

But somehow, with careful replacements, I managed it!

In the past, I’ve tried to make a few salsa recipes and adapt them to be low FODMAP, but they’ve always been an absolute disaster. So yeah, basically more like a tin of unseasoned chopped tomatoes…

Besides, most recipes online also seem to be more like an authentic salsa – freshly chopped tomatoes (not from a tin!), roughly chopped onions, lots of coriander etc. I might be really uncultured, but that’s not what I think of when I think of a salsa – that’s just not the salsa I miss eating. So what is?

When I think of salsa, I think of the salsa that came in a jar and was in the same aisle with all the tortilla crisps! So that’s what I’m aiming for here, because that’s what I miss so much!

And to be totally honest, creating my low FODMAP salsa recipe wasn’t easy.

Balancing the acidity of chopped tomatoes was tricky. My first few attempts at this recipe literally tasted like I’d added a few bits to a tin of chopped tomatoes… because… that’s what I had basically done!

But as I kept trying to reach the nirvana of salsa that I remembered tasting all those years ago, I eventually nailed it.

The thing I was being too stingy with was lime. It helps to perfectly balance out that acidity, with a sweetness that compliments the spiciness too.

Oh and I know it might seem like it doesn’t matter to leave out a few ingredients in this recipe since there’s a few, but trust me – don’t!

A salsa is such a delicate balance of the acidity from the tomatoes, the sweetness from the lime, then the ever-so-important garlic flavour from the garlic-infused olive oil. Plus, without jalapenos, you’re probably closer to making a pasta sauce than a salsa!

So in short, follow these instructions exactly and you can’t go wrong! Here’s my low FODMAP salsa recipe…

The only low FODMAP salsa recipe you'll ever need

Here's the only low FODMAP salsa recipe you'll ever need! It's so easy to make and it's gluten free, dairy free and vegan too.

SERVINGS: 4 people

PREP TIME: 10 minutes mins

TOTAL TIME: 10 minutes mins


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  • 1 400g tin of finely chopped tomatoes (the better quality the tomatoes, the better!)
  • 2 tsp garlic-infused olive oil make sure it has no bits of garlic in the oil. It should be clear.
  • 20 g finely diced jalapenos This was about 7 thin slices of one large jalapeno.
  • 2 tsp lime juice fresh, or a bottle of fresh lime juice is fine
  • handful chopped chives (or the green parts of spring onions, chopped)
  • pinch salt
  • pinch cumin
  • 1 tsp sugar
  • 1/2 tsp chilli puree (optional - only use if it's not spicy enough for you!)


  • Take a bowl and pour in your chopped tomatoes.

  • Literally add everything to the bowl and mix it around.

  • When well combined, place in the fridge for 30 mins. This is really important as I promise you it'll taste much better than at room temp! It gives the tomatoes time to soak up all the flavour in that bowl.

  • Serve up with your fave low FODMAP Mexican food!


Just under a quarter of this recipe is a safe low FODMAP serving size during the elimination phase of the low FODMAP diet.

Thanks for reading how to make my low FODMAP salsa recipe!If you make it, I’d love to see how it turned out and what you served it up with so don’t forget to take a snap of your creation and tag me on Instagram!

Plus, I’m giving away a £50 supermarket voucher every month to my fave pic – result.

Any questions about the recipe? Please do let me know by following meInstagram and leaving me a comment!

Thanks for reading,

Becky xxx

Oh and don’t forget to pin this for later!

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