Fresh ingredients are the key to this recipe! Low FODMAP Pico De Gallo is made with fresh tomatoes, fresh cilantro, fresh green onions, a fresh jalapeno pepper, fresh cucumber, and fresh lime juice. See a theme here - FRESH!
This simple pico de gallo recipe uses green onions for onion flavor without having to taste them the next day or deal with the tummy issues.
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Why You'll Love This Recipe
- Creamy Version of Pico De Gallo
- Great With Tortilla Chips
- Gluten Free, Low FODMAP and Dairy Free
Featured Ingredients
- Tomatoes - Use ripe tomatoes.
- Cilantro - Feel free to use the entire stem and cilantro leaves. All parts of the cilantro plant are edible and have a wonderful flavor. If you do not love cilantro because it tastes like soap, I'm so sorry. Feel free to replace it with fresh parsley or omit it completely.
- Green Onions - Use only the green onion tops to make this low FODMAP.
- Jalapeno Pepper - If you want to keep the spice level low, scrape out the seeds.
- English Cucumber - Peeled and seeds scraped out. It adds an additional texture and color.
- Lime Juice - Fresh juice is best.
- Kosher Salt - This brings it all together and is an essential ingredient.
- Avocado - Creamy, beautiful color, and adds a healthy fat!
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Wash the tomatoes and slice them in half with a sharp knife. Scoop out the seeds and insides. Dice the tomatoes into bite-size pieces.
Wash and chop the cilantro into a fine dice.
Take a washed jalapeno pepper, a knife, and a cutting board and prepare to chop it up. I place a sandwich bag over my hand while cutting the jalapeno to prevent any potential jalapeno juice from going on my hands and into my eyes. Trust me, that is zero fun.
Peel the cucumber and slice it in half. Scrape out the seeds with a small spoon. Dice the cucumber to a similar size as the tomatoes.
Squeeze the lime juice into a small bowl.
In a large glass bowl, add the diced tomatoes, chopped cilantro, jalapenos, cucumbers, and lime juice. Sprinkle the kosher salt over it all. Stir until combined. Taste it with a tortilla chip. Does it need more salt? Add ¼ a teaspoon at a time. Does it need more lime juice? Squeeze another half of a lime into the bowl.
Before serving, cut the avocado in half and remove the avocado pit. Slice the long way down to the skin, then crosswise. Scoop the avocado out with a large spoon and add the pico.
Serve with a handful of tortilla chips or as a side dish alongside your favorite Mexican dishes.
Tips and Tricks
Do not add the diced avocado until just before serving. It will turn brown and not look appetizing.
Ingredient Swaps
- Tomatoes - Beyond the common tomato, try a roma tomato or a cherry tomato for different variety options.
Variations
Pico de Gallo - Omit the avocado for a traditional pico de gallo. It is also a delicious option.
Pineapple Pico de Gallo - Add diced pineapple to bring out the sweetness in the tomatoes.
Storage
Store: Keep this in the refrigerator and enjoy as soon as possible.
Because this pico has fresh avocados, which tend to turn brown when stored, they are such divas. I highly recommend using a gucamole storage container. A friend shared this container with me, and it truly does work. It keeps avocados and guacamole from turning that not-so-pretty brown color. It is magical. Grab one off of Amazon today!
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Tomatoes - Safe at ½ medium size or 65 grams per meal.
- Cilantro - Safe at 1 cup or 16 grams per meal.
- Green Onions - Safe at 1 ½ cups or 75 grams per meal.
- Jalapeno Pepper - Safe at 1 small pepper or 30 grams per meal.
- English Cucumber - Safe at ½ cup or 75 grams per meal.
- Lime Juice - Safe at 1 tablespoon or 21 grams per meal.
- Avocado - Safe at 3 tablespoons or 60 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University orFODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Guacamole has mashed avocadoes with tomatoes, onions, lime juice, and salt. It can also have cumin and garlic in it. Pico de Gallo is a chunky salsa with all fresh ingredients in small bite-size pieces. Pico features fresh tomatoes, while guac features creamy avocadoes.
Meal Planning
This pico de gallo is a perfect snack all on its own with a handful of tortilla chips. It is also a great topping on low FODMAP chicken enchiladas, Instant Pot chipotle chicken or carnitas in the slow cooker. Add a side of cilantro lime rice to complete the meal.
Need a party-worthy serving option? Add a spoonful of avocado pico de gallo to an empty avocado shell. It is a great way to use something you would have thrown out anyway, and it is beautiful! Surround the stuffed avocadoes with tortilla chips on a platter; now it's a party!
Additional Salsa Options
Recipe
Avocado Pico De Gallo With Fresh Tomatoes
Ingredients
- 4 medium sized tomatoes
- ½ cup green onion tops
- 1 jalapeno pepper
- ½ english cucumber
- ½ cup fresh cilantro
- 1 avocado haas type
- 1 lime juice
- 1 teaspoon Kosher salt
Instructions
- Wash the tomatoes and slice them in half. Scoop out the seeds and insides. Dice the tomatoes into bite-size pieces—place in a large bowl.
- Wash and chop the cilantro into a fine dice. Add to a large bowl.
- Take a washed jalapeno pepper, a knife, and a cutting board and prepare to chop it up.
- Peel the cucumber and slice it in half. With a small spoon, scrape out the seeds. Dice the cucumber to a similar size as the tomatoes. Add to the bowl.
- Squeeze the lime juice over the tomatoes, cilantro, jalapenos, and cucumber.
- Sprinkle the kosher salt over all the ingredients in the large bowl. Stir with a large spoon until combined. With a tortilla chip, taste the pico de gallo. Does it need more salt? Add ¼ teaspoon at a time. Does it need more lime juice? Add a half of a lime and taste it again. If not serving the pico de gallo immediately wait to add the avocado until just before. Store it in the refrigerator in an airtight container.
- Before serving, cut the avocado in half and remove the avocado pit. Slice the long way down to the skin, then crosswise. Scoop the avocado out with a large spoon and add the pico.
- Serve with a handful of tortilla chips or as a side dish alongside your favorite Mexican dishes. Store in an airtight container in the refrigerator for 3-4 days. Use a guacamole storage container to keep the avocados from turning brown.
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