Make this delicious low FODMAP salsa tonight! It tastes just like the salsa in Mexican restaurants without garlic or onions, so there's no need to miss out on salsa anymore. You can make this delicious salsa in minutes using a food processor or a blender.
Not only is salsa with tortilla chips the best side dish for your Tuesday Taco night, but it is also a great low FODMAP snack! Salsa is also great as a topping option for low FODMAP chicken quesadillas, or low FODMAP tacos.
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Why You'll Love This Recipe
- Uses Pantry Ingredients
- Easily Customize The Heat Level
- Gluten Free, Dairy Free, and Low FODMAP Recipe
Featured Ingredients
- Whole Peeled Canned Tomatoes - Whole tomatoes contain nothing but whole tomatoes in their juices.
- Diced Tomatoes with Green Chilis- This is also known as Rotel. It comes in mild, original, and hot. Choose according to your desired spice level.
- Green Onion Tops - Green onions add the perfect amount of mild onion flavor without overpowering the salsa. Use only the green part of the green onion to keep this low FODMAP.
- Ground Cumin - Always a favorite spice for Mexican flavors.
- Granulated White Sugar - Why sugar? Because its sweetness balances out the acidity of the tomatoes.
- Low FODMAP Garlic Salt- Smoke and Sanity has a certified garlic salt that has all the garlic flavor without the actual garlic. Making it a perfect choice for anything you need garlic flavor in. Amazon has it.
- Fresh Jalapeno - All their spice is in the seeds and white membranes. Remove them if you want a mild salsa.
- Lime Juice - The citrus brings a wonderful balance to the acid, sugar, and spices.
- Fresh Cilantro - The perfect fresh herb for salsa - unless it tastes like soap to you. Try fresh parsley instead if you have that unfortunate gene.
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: Break out a food processor or blender. Also, grab a can opener!
I always chop the jalapeno and the green onions first. I don't love huge chunks of jalapeno; doing this step guarantees there will be none.
Step 2: Next, add the cans of tomatoes to the food processor bowl. Do not drain.
Add in the remaining ingredients.
Step 3: Pulse the salsa a few times until it reaches the desired consistency. For smooth salsa, pulse it more. For chunky salsa, pulse it less.
Step 4: This is the MOST important step. Open a bag of tortilla chips and taste the salsa. Want more lime juice, add it! Needs more salt, add it! Just add it in small amounts. It is hard to remove flavors once they are added.
Tips
No food processor? A high-speed blender will work, too. I have also used a small food processor to make baby food. I just had to blend in small batches and stir well. Make it work!
Using fresh cilantro when it is in season is a game-changer! It adds such a pop of flavor. Grab a bunch at the Farmer's Market and make this salsa with it! While you are at, grab two bunches and make Instant Pot Cilantro Lime Rice.
Taste the salsa with the tortilla chips you will be serving it with. Different tortilla chips have different levels of saltiness. Adjust the salt level while also tasting the chip.
Ingredient Swaps
- Tomatoes - If you cannot find whole tomatoes, my sister has successfully used diced tomatoes. The salsa may be on the chunkier side, but it will work!
- Tomatoes and Green Chilies - If you cannot find Rotel, use a can of diced tomatoes and a small can of green chilies.
- Garlic Flavor - If you do not have the low FODMAP garlic salt, swap in a tablespoon or two of garlic infused olive oil. Add ½ teaspoon of kosher salt since the garlic oil does not have any salt.
Variations
Mild Low FODMAP Salsa: Remove the membranes and seeds before adding the fresh jalapeno. This will give you all the jalapeno flavor without the heat, as the heat is stored in the seeds and membranes. Also, use a mild diced tomato and chilis, Rotel, versus the original or hot options.
Mexi-Ranch Salad Dressing: Use this low FODMAP salsa recipe to make this delicious Mexican ranch-inspired dressing or a topping. We love to use it on the Applebee's copycat quesadilla burger.
Reader Love
"So quick and easy and it tastes DELICIOUS! Definitely my go to recipe for salsa!!"
- Megan
⭐⭐⭐⭐⭐
Storing and Freezing
Store: Keep the salsa in an airtight container in the refrigerator. It will last up to seven days, but it only lasts a short time in my house. It's so strange how that happens.
Freezing: If you have leftover salsa past its prime, freeze it! It is a great marinade for chicken. Use it to marinate the chicken for chicken fajitas!
Low FODMAP Notes
Low FODMAP information is based on Monash University Food App test results. I highly recommend the app for guidance on ingredients and serving sizes and working with a Low FODMAP dietitian.
- Whole Tomatoes - Monash has not specifically tested canned tomatoes, but common tomatoes have. They have been tested safe at ½ tomatoes or 65 grams.
- Diced Tomatoes with Green Chilis- Tomatoes are the same as above, and canned green chilis are tested safe at 28 grams.
- Green Onion Tops- Use only the tops of green onions. Monash tested them safe at 1 ½ cups per meal.
- Ground Cumin - Safe at one teaspoon per meal.
- White Granulated Sugar - Safe at ¼ cup per meal.
- Low FODMAP Garlic Salt- Using this certified safe garlic salt by Monash University adds the perfect garlic flavor without garlic.
- Fresh Jalapeno - Safe at one small chili per meal or 30 grams.
- Lime Juice - Oh citrus, the flavor of our Low FODMAP lives. It is safe at 1 tablespoon per meal or 21 grams per meal.
- Fresh Cilantro - Safe at 1 cup per meal, with plenty of cilantro flavor within the serving guidelines from the Monash Food App.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
FAQs
If you want to use fresh tomatoes, I recommend making a low FODMAP pico de gallo.
The secret is the whole canned tomatoes.
It is important to find a salsa that does not have FODMAP triggers like onion and garlic. Smoke and Sanity have both a mild and medium spice level as an option. Another option is made by FODY Foods. They also have a salsa verde option.
Use a fine mesh sieve and drain the canned tomatoes and Rotel tomatoes. This will reduce the amount of liquid.
How To Use Low FODMAP Salsa
Besides eating salsa with corn tortilla chips, which is a perfectly acceptable way to enjoy salsa. It is also great with chicken flautas, low FODMAP beef tacos, or taco pie with tortillas. Add it alongside lime crema made with lactose-free sour cream.
Additional Low FODMAP Salsa Recipes
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Salsa
Equipment
Ingredients
- 28 ounces whole canned tomatoes
- 2 10 ounces diced tomatoes and green chilis like Rotel
- 1 medium sized jalapeno pepper (Note 1)
- 1 teaspoon white granulated sugar
- 1 teaspoon ground cumin
- 1 teaspoon low FODMAP garlic salt (Note 2)
- ½ teaspoon kosher salt
- 1 fresh lime, juiced
- 1 cup fresh cilantro leaves about a bunch
- 6 stalks green onion tops (Note 3)
Instructions
- Remove the stem on the jalapeno, and roughly chop it. Add the jalapeno, green onion tops, and cilantro to the food processor or blender. Pulse two times.
- Add whole tomatoes, diced tomatoes with green chilis, low FODMAP garlic salt, sugar, cumin, and lime juice. Pulse until consistency is at the level you want. More for smooth, less for chunky.
- Taste the salsa with a tortilla chip and adjust seasonings as needed.
- Refrigerate in an airtight container. Allow flavors to meld for at least an hour before serving.
Megan says
So quick and easy and it tastes DELICIOUS! Definitely my go to recipe for salsa!!
Venessa says
There is no other salsa in our world either, well maybe corn salsa or pico de gallo... but this is our go to TOMATO salsa 🙂 Thank you for taking the time to let us know.
Trina says
This is amazing salsa! I didn’t other with the garlic, and did add a little bit more salt. I only used one small can of tomatoes instead of two, a small can of green chilies, and a pablano pepper instead of jalapeño. I used what I had on hand, saving myself a trip to the store. Thank you for this recipe and recommendations.
Trina
Venessa Mandelkow says
Hi Trina! I love that you used what you had, it's such a great way to save time, money and a trip to the grocery store! Thanks for taking time to leave a comment. I love reading them. - Venessa