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Low FODMAP Homemade Salsa

low fodmap snacks - salsa

It can be so frustrating going out to eat at a Mexican restaurant and not be able to partake in eating the fresh chips and salsa.  The salsa without a doubt has big chunks of onion and garlic in it and is a BIG no-no if you’re FODMAP sensitive to the garlic and onion like I am.  I have eaten my fair of  plain tortilla chips as I envy the salsa being eaten.  For years I have been wanting to make my own version of a salsa – not only does it make for perfect low FODMAP snacks but it’s absolutely delicious!  I cannot understand why it took me so long to make it myself as it’s SO easy.  Whenever we visit Cabo San Lucas (my favorite place in the world and where my hubby and I got married), it is no problem for restaurants to whip up a fresh salsa for me.  I wish it was that easy in the U.S.

I have found so many great uses for having fresh salsa in the house: 

  • The salsa is perfect to put over tacos
  • Have as snack with low FODMAP vegetables like jicama, carrots, cucumber, bell peppers (not the green ones)
  • Over eggs
  • Add flavor to any chicken or fish dish
  • Eat with a variety of different tortilla chips like these or these.


Looking for other snack ideas?  Check out some of my favorites: Hummus, shishito peppers and roasted tomato ricotta bruschetta. 

Salsa Ingredients perfect for a delicious low FODMAP snack.

Salsa Ingredients

Salsa Ingredients ready to be pulverized - perfect for a delicious low FODMAP snack.

Salsa ingredients ready to be pulverized.

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low fodmap snacks - salsa

Low FODMAP Homemade Salsa

  • Author: Fitfabfodmap
  • Prep Time: 5 minutes
  • Cook Time: 1 minute
  • Total Time: 6 minutes
  • Yield: 6 servings 1x


A garlic and onion-free salsa recipe packed with flavor!


  • 4 plum tomatoes, diced
  • 2 tbsp cilantro
  • 1 tsp kosher sea salt
  • 1/2 lime, juiced
  • 1/2 cup red, yellow or orange bell pepper, diced
  • 1 tsp jalapeno, seeds removed, diced (optional)


  1. In a food processor add all of the ingredients.
  2. Pulsate for 10-15 seconds.


Serve with FODMAP safe tortilla chips or your favorite FODMAP safe vegetables.

Keywords: homemade salsa; fodmap recipe; salsa

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  • Kristin DeLooff
    May 11, 2018 at 12:59 pm

    Wait a second…are green bell peppers high fodmap? I’ve been cruising along, using them, because the other colors are included in recipes but the green ones are typically cheaper. Oops. This can be so confusing!

      May 11, 2018 at 1:08 pm

      such a good question! So according to the Monash App, the serving size is the same (1/2 cup) but according to my dietitian and research I’ve found online red, yellow and orange peppers have less polyol-sorbitol. I know green peppers are so much cheaper. I say if they don’t bother you, go for it just watch your quantity!

  • Joyce
    July 22, 2018 at 4:12 pm

    I’ve been looking for a garlic and onion free salsa. This looks so easy!!

      July 23, 2018 at 4:21 pm

      Yes, almost all storebought salsas have garlic and onion. This version is so easy and fresh!