Low FODMAP Greek Salad (No Garlic, No Onion, All the Flavor)

Low FODMAP Greek salad is one of the easiest ways to get a big, flavorful meal on the table in 20 minutes flat - and when you're managing a low FODMAP diet, it's one of the first recipes worth learning to make from scratch. No mystery dressings, no hidden garlic, no bloating later. Just fresh ingredients and a salad that tastes like the real thing.

I've been making this for years and it has become a staple at our house, especially during the warmer months when nobody wants to turn on the oven. Add grilled chicken and you've got a full dinner. Skip the chicken and it works as a side dish that goes with just about everything.

For another easy low FODMAP option that uses similar ingredients, my instant pot Greek chicken is proof this flavor profile works just as well on a busy Tuesday as it does for company.

Why You'll Love This Recipe

• Ready in 20 minutes with zero cooking required
• Made with low FODMAP ingredients - no onion, no garlic, no stress
• Naturally gluten free and easy to make dairy free
• Works as a side dish or a full meal with chicken on top
• Flexible enough to customize with what you have on hand

What You'll Need

A few quick notes on the ingredients before you get started.

• Romaine Lettuce - Two full heads. Chop it, then wash it in a salad spinner. Wet lettuce makes a soggy Greek salad - and nobody wants that. Dry it completely before assembling.
• Feta Cheese - Buy a block and crumble it yourself. It is creamier and more flavorful than pre-crumbled. Two extra minutes, completely worth it.
• Cucumbers - If you're not using an English cucumber, scoop out the seeds before dicing. A regular spoon does the job. Seeds hold a lot of water and will make everything watery fast.
• Cherry Tomatoes - Halve them or leave them whole. If you swap in a different tomato, seed it first for the same reason as the cucumbers.
• Canned Black Olives - Drain them well before adding.
• Banana Peppers - Mild rings. They add a tangy bite without any real heat. Very Minnesota-approved.
• Radishes - Sliced thin. A little crunch, a beautiful pop of color, and no FODMAPs. Love that for us.

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

Step 1: If you're adding grilled chicken, get it marinating first. You can marinate it for up to 20 hours in the refrigerator before grilling. Once cooked, let it rest, then dice into bite-size pieces.

Step 2: Chop the romaine lettuce with a large knife and cutting board. Place it in a salad spinner, fill with water, and let it soak for a minute. Drain, then spin it completely dry. This is the step most people skip, and it makes a real difference in how the dressing clings to the leaves.

Step 3: Wash and peel the cucumber. Dice into bite-size pieces. Remove the seeds if not using an English cucumber.

Step 4: Wash and dry the cherry tomatoes. If using a larger tomato variety, seed it before dicing. This keeps the Greek salad from getting watery as it sits.

Step 5: Drain the canned black olives and the banana pepper rings.

Step 6: Assemble. Start with the dry lettuce in a large bowl. Add chicken if using, olives, feta, cucumbers, tomatoes, radishes, and banana peppers. Drizzle with your dressing of choice and serve immediately.

Dressing Options

The dressing can make or break a Greek salad. Here are two low FODMAP options worth keeping in your refrigerator all week.

My low FODMAP Greek dressing is a bright, tangy vinaigrette that pulls the whole salad together beautifully. It takes about five minutes to shake together and tastes so much better than anything from a bottle.

If you're in the mood for something creamy, my tzatziki Greek salad dressing is herby, cool, and really good drizzled over the top right before serving.

Chicken Options

Add chicken and this Greek salad becomes a full dinner. Two great low FODMAP options that pair well here:

• Grilled Greek Yogurt Marinated Chicken
• Instant Pot Greek Chicken
• Greek Chicken Meatballs

All use low FODMAP ingredients and bring great flavor without a ton of extra work on your end.

If you love easy low FODMAP chicken dinners, there are even more ideas waiting in the chicken recipes collection.

Ingredient Swaps

• Feta Cheese - If dairy is a concern, skip the feta or use a dairy-free alternative. The salad still holds up well without it.
• Cherry Tomatoes - Any ripe tomato works. Just seed it first.
• Banana Peppers - Pepperoncini rings are a great swap if you prefer them.
• Black Olives - Kalamata olives give a stronger, brinier flavor if that's more your style.

Variations

Dairy Free Greek Salad: Skip the feta or use a dairy-free cheese alternative.

Heartier Greek Salad: Add grilled shrimp or canned tuna on top - both are low FODMAP and work really well here. My banza rice Greek salad is another way to bulk things up when you want something more filling.

Greek Salad Wrap: Stuff all these ingredients into a gluten free tortilla for a fast lunch that travels well. My egg white Greek wrap uses a similar build and is a great option when you need something you can eat on the go.

Storing

Store: This Greek salad is best eaten right after assembling. If you have leftovers, store them in an airtight container in the refrigerator for up to one day. The lettuce will soften, but it still tastes great.

Meal Prep: Store all components separately and assemble when you're ready to eat. Keep the dressing on the side. This gives you several days of easy lunches or dinner sides with no sogginess.

Freeze: Do not freeze this salad.

Low FODMAP Notes

Low FODMAP ingredient information is based on the Monash University Food App and FODMAP Friendly App testing results as of the day posted. As always, modify based on your gut and what works for you on a low FODMAP diet.

• Romaine Lettuce - No detected FODMAPs. Pile it on.
• Feta Cheese - Low in lactose and safe at 40 grams per meal. Buy the block. Trust me on this one.
• Cucumbers - Tested safe. A great low FODMAP veggie that adds crunch without any gut trouble.
• Cherry Tomatoes - Safe at ½ cup or 75 grams per meal.
• Canned Black Olives - Safe at 15 olives or 75 grams per meal. Drain before adding.
• Banana Peppers (Mild Rings) - Safe at ¼ cup per meal and a great way to add tangy flavor without garlic or onion.
• Radishes - No detected FODMAPs. Slice them thin and pile them on.

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

What To Serve With Greek Salad

This salad is flexible and works alongside a lot of different mains. Pair it with my parmesan lemon chicken bake for a full dinner that comes together quickly on a weeknight.

It is also great next to a warm bowl of low FODMAP chicken soup on a cooler night when you want something light but filling on the side.

More Loveable Salad Recipes

• Broccoli Salad With Cranrasins
• Taco Salad with Homemade Western Dressing
• Banza Rice Greek Salad
• Baby Spinach Salad with Maple Dijon Dressing