All the Greek flavors you love in a low FODMAP Greek salad. The best Greek salad has salty black olives, creamy feta cheese, crunchy cucumbers, sweet cherry tomatoes, and tangy banana peppers layered on a bed of chopped romaine lettuce. It is a simple, tasty salad.
Make this salad a complete meal with chopped, grilled, marinated chicken with Greek yogurt. The juicy chicken adds great protein to the salad. There are two options for dressing: a low FODMAP Greek vinaigrette or a creamy, low FODMAP tzatziki.
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Why You'll Love This Recipe
- Quick and Easy Lunch Option. Need more low FODMAP lunch ideas?
- Customize Toppings
- Gluten Free and Low FODMAP
Featured Ingredients
- Romaine Lettuce - I love the crunchy romaine lettuce for the base of the salad. It doesn’t compete with any of the Greek flavors.
- Black Olives - I love olives. Grab a can of sliced olives to save yourself the step.
- Feta Cheese - Buy feta in a block and crumble yourself. It adds a great tang and creaminess.
- Cucumbers - They add the right cool crunch to the salad.
- Cherry Tomatoes - The size, sweetness, and pretty factor make cherry tomatoes the perfect tomato option.
- Radishes - Not typically found on a Greek salad, but I love the spicy flavor they add.
- Chicken Options: - Optional, but adds extra protein and flavor. Make the marinated chicken in Greek yogurt, for a flavorful, juicy chicken. Or make the Instant Pot Greek chicken if grilling isn't an option.
- Dressing Options: Make low FODMAP Greek dressing or low FODMAP tzatziki.
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.
Tips and Tricks
My favorite kitchen gadget for making lettuce salads is my salad spinner. It washes and spins the lettuce dry. It is worth every inch of storage space.
Ingredient Swaps
- Lettuce Options - Instead of romaine, use a spring salad mix or baby spinach.
- Olives - Instead of black olives use kalamata olives. Monash University has not tested them, but if you can tolerate them, they are delicious.
Variations
Low FODMAP Greek Pita: Find a gluten free, low FODMAP pita bread, and stuff it with the salad ingredients.
Storing
Store: Keep the individual salad ingredients in separate containers and store them in the refrigerator.
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.
- Romaine Lettuce - Safe at 2 cups or 75 grams per meal.
- Black Olives - Safe at ½ cup or 60 grams per meal.
- Feta Cheese - Safe at 3 tablespoons or 40 grams per meal.
- Cucumbers - Safe at ½ cup diced or 75 grams per meal.
- Cherry Tomatoes - Safe at 5 medium or 45 grams per meal.
- Radishes - Safe at 4 medium or 75 grams per meal.
- Chicken - Unseasoned, plain chicken breast does not have any detectable FODMAPs.
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
One of the ways to keep a Greek salad from getting soggy is to remove the seeds from the cucumber. Remove the seeds and pulp from the tomato if not using cherry tomatoes. Both will reduce the amount of liquid in the salad.
Croutons, red onions, and dressings that contain garlic, onion, and wheat should be avoided. Cucumbers contain fructose, but Monash University has them marked as okay at ½ cups per meal.
Meal Planning
Does anyone else have someone in their house who doesn’t think a salad is a complete meal? Well, to complete the “salad meal,” make Instant Pot lemon rice. It is buttery, lemon-flavored rice. For an appetizer, make a batch of low FODMAP hummus. Grill or toast pita bread, too!
Additional Low FODMAP Salads
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Recipe
Greek Salad
Equipment
- Salad Spinner
Ingredients
- 2 heads romaine lettuce chopped
- ¾ cup feta cheese crumbled (Note 1)
- 1 cup cucumbers diced
- ½ cup cherry tomatoes
- 2.25 ounces canned black olives sliced
- ¼ cup banana peppers mild rings
- ¼ cup radishes sliced
Chicken Options:
Low FODMAP Dressing Options:
Instructions
- If using grilled chicken, marinate it for up to 20 hours before grilling. Allow it to rest, then dice it into bite-size pieces.
- With a large knife and cutting board, chop romaine lettuce. Place in a salad spinner. Fill the spinner with water, and allow the lettuce to soak for a minute. Then drain and spin the lettuce dry. Place the washed and chopped lettuce in a large bowl.
- Wash and peel the cucumber. Then, dice it into bite-size pieces. If you are not using an English cucumber, make sure you remove the seeds. The top of a spoon works well for this task. Set aside.
- Wash and dry cherry tomatoes. If using a different type of tomato, seed it before dicing. This will help your Greek salad from becoming soggy.
- Drain the black olives and banana rings.
- Assemble the Greek salad. On top of the lettuce, place diced chicken, if using, olives, feta cheese, diced cucumbers, tomatoes, radishes, and banana peppers. Top with salad dressing and serve immediately.
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