We are big salsa fans around here, like capital-L Love, but this roasted green taco sauce has been showing up on our Taco Tuesday table on the regular. Three peppers, fresh cilantro, a squeeze of lime, and garlic-infused olive oil blend into something so good I've been putting it on everything but my cereal.
We started making this because most store-bought green sauces are either loaded with garlic or onion, which is a hard no for low FODMAP folks, or they just taste kind of flat. This one uses garlic-infused olive oil to get that garlic flavor without the gut drama. Ask me how I know that matters on a Tuesday night.
It works great on tacos and burritos, obviously, but honestly it doubles as a chip dip that disappears fast. If you love a good homemade sauce situation, our salsa recipe and cilantro lime crema are worth a look too.
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Why You'll Love This Recipe
- Smoky, tangy flavor from real roasted peppers
- Made with garlic infused olive oil - all the garlic flavor, low FODMAP friendly
- Gluten free, dairy free, and low FODMAP
- Ready in about 20 minutes with minimal hands-on time
- Use it on tacos, burritos, rice bowls, or as a dip
What You'll Need
- Peppers - This recipe uses three kinds: poblano, jalapeno, and serrano. The poblano adds a mild, earthy base. The jalapenos bring heat. The serranos push it just a little further. Roasting all three is what gives this sauce that smoky depth that store-bought versions can never quite nail.
- Avocado Oil - Used to brush the peppers before roasting. A neutral oil that handles high heat without burning.
- Garlic Infused Olive Oil - This is the swap that makes this sauce low FODMAP. All the savory, garlicky flavor without the actual garlic. I use the Covita brand.
- Fresh Cilantro - Adds brightness and that classic green sauce flavor. If cilantro tastes like soap to you (yes, that's a real thing), try flat-leaf parsley instead.
- Lime Juice - Fresh squeezed only, please. It balances the heat and smokiness with just the right amount of citrus.
See the recipe card for the exact measurements and complete instructions.
Step-By-Step Instructions
Step 1: Preheat the oven to 425 degrees F. Cover a baking sheet with parchment paper. Place the poblano, jalapeno, and serrano peppers on the sheet. Brush them with avocado oil.
Step 2: Roast the peppers for 15 minutes or until the skins blister and start to char. You want those blistered spots - that's flavor.
Step 3: Remove from the oven and let them cool slightly. Using a cutting board and knife, remove the stems. No need to peel the skins off. They blend right in and add to that smoky flavor.
Step 4: Toss the roasted peppers into a food processor. Puree until broken down.
Step 5: With the food processor running, slowly pour in the garlic infused olive oil. This is what creates a smooth, emulsified sauce.
Add the fresh cilantro and salt. Pulse until smooth.
Step 6: Squeeze in the lime juice and give it one final stir. Taste it. Needs more salt? Add a pinch. Want more lime? Go for it.
Remove from the food processor and chill before serving. The flavor gets even better once it sits for a bit.
Tips and Tricks
Control the heat level. The seeds inside the jalapenos and serranos are where most of the heat lives. Remove them before roasting for a milder sauce. Leave them in for full fire. My teens want full fire. I do not always agree with my teens.
Roast until you see color. Do not pull the peppers out early. Those blistered, slightly charred spots are not burned - they are the whole point. That char is what gives this sauce the smoky flavor that makes it taste like it came from a restaurant.
Let it chill. The sauce tastes better cold. Give it at least 30 minutes in the refrigerator before serving. It thickens slightly and the flavors come together.
No food processor? A high-speed blender works just as well. Blend in batches if needed.
Looking for more sauces that work hard on Taco Tuesday? My avocado lime crema takes about five minutes and pairs so well with this green sauce on the same plate.
Ingredient Swaps
Cilantro - If cilantro is not your thing, flat-leaf parsley is the best substitute. It keeps the green color and adds a fresh, mild flavor.
Heat Level - Want less spice? Use only one jalapeno and skip the serranos. Want more? Add another serrano or leave all the seeds in.
Oil - If you do not have garlic infused olive oil, use plain avocado oil and add a splash of garlic infused oil at the end. Or skip it and use all avocado oil for a pepper-forward sauce without garlic flavor.
Variations
Creamy Green Taco Sauce: Blend in two tablespoons of lactose-free sour cream or a dairy-free alternative after the peppers are pureed. It becomes a creamy, slightly tangy version that is incredible on burritos and rice bowls.
Mild Green Sauce: Remove all seeds from all peppers before roasting. Use only the poblano and one jalapeno. The result is a mild, flavorful sauce even the pickiest eaters will try.
Extra Smoky Version: After roasting, place the peppers directly over a gas burner for 30 seconds per side for extra char. This adds a campfire-level smokiness that is really something.
Folks who love a sauce situation will also want to try my low FODMAP chipotle mayo - it's smoky, creamy, and just as easy to make.
How To Use Green Taco Sauce
This sauce is not a one-trick pony. Once you make a batch, you'll find yourself reaching for it constantly.
- Drizzle over fish stick tacos
- Use as a dipping sauce for tortilla chips
- Spoon over rice bowls or burrito bowls
- Add it to chicken flautas as a dipping sauce
- Mix into scrambled eggs for a breakfast upgrade
- Drizzle on a burrito right before wrapping
Looking for more dressings and sauce recipes to keep in your refrigerator rotation? There are plenty of options that make weeknight meals way more exciting.
Storing And Freezing
Store: Keep the green taco sauce in a squeeze bottle if you have one - it makes drizzling so much easier and it is easy to grab out of the refrigerator. Otherwise, an airtight container works great. It will last up to four days in the refrigerator.
Freeze: Make a double batch and freeze in useable portions. Silicone ice cube trays are a great option for freezing individual servings. Once frozen, pop them into a freezer-friendly zip-top bag. Defrost in the refrigerator before using. Good for up to four months.
Low FODMAP Notes
- Poblano Pepper - Monash has not specifically tested poblano peppers, but common bell peppers are tested safe. Poblano peppers are generally well tolerated. As always, follow your gut.
- Jalapeno Pepper - Safe at one small chili or 30 grams per meal.
- Serrano Pepper - Similar to jalapeno in FODMAP profile. Start with a small amount if you are sensitive to spicy foods, as capsaicin can be a gut irritant for some people with IBS.
- Avocado Oil - Oil does not contain FODMAPs. Safe to use.
- Garlic Infused Olive Oil - All the garlic flavor without the FODMAPs. Safe at 1 tablespoon or 18 grams per meal.
- Fresh Cilantro - Safe at 1 cup per meal according to the Monash Food App.
- Lime Juice - Safe at 1 tablespoon or 21 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
This recipe uses poblano, jalapeno, and serrano peppers. Each one adds something different - the poblano brings a mild, earthy base, the jalapenos add medium heat, and the serranos kick it up one more notch.
Not exactly. Salsa verde is typically made with tomatillos as the base. This green taco sauce is made with roasted peppers and blended with oil, which gives it a smoother, richer texture than salsa verde.
With all three peppers and their seeds, it has a solid kick - not Minnesota-winter-mild, let's put it that way. Remove the seeds from the jalapenos and serranos before roasting to bring the heat way down. Use only the poblano and one jalapeno for the mildest version.
Yes, and you should. The flavor is even better the next day once everything has had time to meld together in the refrigerator.
This can happen if the peppers got too charred. A little char is great - a lot can make it bitter. Aim for blistered skin with some browning, not solid black all over.
Yes, this version is made low FODMAP by using garlic infused olive oil instead of fresh garlic. Just watch your portion sizes on the peppers.
More Loveable Sauce Recipes
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Recipe
Green Taco Sauce
Equipment
- Food Processor
Ingredients
- 1 poblano pepper
- 4 jalapeno peppers
- 2 serrano peppers
- ¼ cup avocado oil plus more for roasting
- ¼ cup garlic infused olive oil
- 1 teaspoon salt
- ½ cup fresh cilantro
- 1 lime juice only
Instructions
- Preheat the oven to 425 degrees F.
- Cover a baking sheet with parchment paper. Place the poblano, jalapeno, and serrano peppers on the baking sheet. Brush the peppers with avocado oil.
- Roast the peppers in the oven for 15 minutes or until they blister.
- Using a cutting board and knife, remove the stems.
- Toss the roasted peppers into a food processor. Puree the peppers.
- Slowly pour the oil into the food processor while the blade runs.
- Add the cilantro and salt to the food processor. Pulse until smooth.
- Squeeze in the lime juice and give the sauce one stir.
- Remove the sauce from the food processor and chill.
- Enjoy on tacos, burritos, or as a chip dip.
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