Add this recipe for low FODMAP salsa verde to your menu for Taco Tuesday. The tomatillos and jalapenos are oven-roasted and then pureed with fresh cilantro, green onion tops, and lime juice. Toss in a pinch of kosher salt to balance the flavors, and a delicious low FODMAP salsa is created.
Use this tomatillo salsa verde as a dip with tortilla chips. It is also a great homemade salsa verde option in the crock pot salsa verde chicken recipe. Shred the juicy chicken and use it in burritos, rice bowls, or tostadas. Or mix up enchiladas and use the salsa verde as the enchilada sauce in this recipe for low FODMAP chicken enchiladas.
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Why You'll Love This Recipe
- It is a bright, tangy green salsa option.
- Use either a blender or a food processor
- Gluten Free, Low FODMAP, Dairy Free Recipe
Featured Ingredients
- Fresh Tomatillos - Grab some fresh tomatillos at the Farmer’s Market or grocery store. They have a paper husk and a sticky outside. Don’t confuse them for green tomatoes. They are not the same.
- Jalapenos - A flavorful pepper, perfect for this salsa recipe.
- Garlic Infused Olive Oil - Replaces the fresh garlic usually found in salsa verde recipes.
- Green Onions - Use only the green onion tops to keep it low FODMAP.
- Fresh Cilantro - A fragrant herb that adds such a fresh flavor to this salsa.
- Fresh Lime Juice - Adds a great brightness to this mixture.
- Kosher Salt - Brings out all the flavors and adds balance.
See the recipe card for the exact measurements and complete instructions.
Step-By-Step Instructions
Step 1: Remove the paper husks and rinse the sticky residue off the tomatillos.
Step 2: Cut the tomatillos in half and place them on a parchment-covered baking sheet. Add the jalapenos, too. Drizzle the garlic infused oil over the vegetables. Roast in a 450 degree F oven for 15-20 minutes or until charred.
Step 3: Once it has cooled a bit, add the roasted tomatillos, jalapenos, all the juices from the pan, green onions, and fresh cilantro to a large food processor.
Step 4: Drizzle in a couple of teaspoons of additional garlic oil while blending to add a fresh garlic taste.
Step 5: Blend until no large pieces remain. Add the salt. Taste and adjust if needed.
Tips
Don’t skip the parchment paper. It makes clean-up so much easier.
Double or triple the recipe and freeze once it's cooled for another day. More salsa, the same amount of dishes—mom math!
Fun Fact: When tomatillo salsa gets cold, it gets thick due to the amount of pectin in the tomatillos. This is similar to the liquid pectin that is used to make strawberry freezer jam with Certo.
Ingredient Swaps
- Tomatillos - If fresh tomatillos are out of season or cannot be found, substitute the canned option.
- Jalapenos - The spice level can vary greatly on jalapenos. If concerned about the heat level, remove the membranes and seeds from the pepper.
Variations
Pineapple Salsa Verde: Add ¼ or ½ of a fresh pineapple to the baking sheet. Roast the pineapple with the tomatillos and jalapenos. The pineapple adds such a tangy flavor.
Salsa Verde With Poblanos: Add one poblano pepper to the baking sheet before roasting. They add great, mild flavor to the salsa recipe.
Storing and Reheating
Store: Keep salsa in an airtight container in the refrigerator for up to five days. Stir before using.
Freeze: Store salsa in a freezer-friendly container for up to four months. Defrost completely before using. To brighten it up, add a squeeze of fresh lime juice.
Low FODMAP Notes
Low FODMAP ingredient 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 dietitian.
- Fresh Tomatillos - Safe at 1 medium or 75 grams per meal.
- Jalapeno Peppers - Safe at 1 small pepper or 30 grams per meal.
- Garlic Infused Olive Oil - Safe at 1 tablespoon or 18 grams per meal.
- Green Onions Tops - Safe at ¾ cup or 75 grams per meal.
- Fresh Cilantro - Safe at 1 cup or 16 grams per meal.
- Fresh Lime Juice - Safe at 1 tablespoon or 21 grams per meal.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
FAQs
Fresh, raw tomatillos, according to Monash University, are safe at 1 medium or 75 grams per meal. They contain GOS (galacto-oligosaccharides). It is important to test your individual tolerance to GOS to know how much you can have without experiencing symptoms.
It can depend on the spice level of the jalapenos. If concerned about spice, remove the seeds and membranes from the jalapenos. This is where all the spice is in a jalapeno pepper.
Yes! FODY makes a low FODMAP salsa verde you can buy at a grocery store or Amazon. The ingredients are: Roasted Green Tomatoes, Green Bell Peppers, Jalapeño Peppers, Tomatillos, Water, Roasted Tomatoes, Lime Juice Concentrate, Cilantro, Sea Salt, Black Pepper, and Cumin.
While they are similar recipes, the green salsa at Chipotle is called Tomatillo Green Chili-Salsa and adds Roma red tomatoes, lemon juice, cumin, oregano, and black pepper to the recipe for salsa verde.
What To Serve Salsa Verde With
Add salsa verde to the line-up of salsa recipes, including fresh corn salsa, low FODMAP pico de gallo, low FODMAP guacamole, and even a warm crock pot Mexican street corn dip. All are great with tortilla chips and as toppings on dishes such as chicken fajitas, low FODMAP Mexican lasagna, or low FODMAP taco soup! It is good to have options.
Additional Low FODMAP Snacks
- Low FODMAP Hummus - a creamy dip that uses garlic-infused olive oil instead of garlic cloves.
- Low FODMAP Trail Mix - a perfect mix of sweet and salty.
- Low FODMAP Buffalo Chex Mix - A great Chex mix option flavored with homemade buffalo sauce!
Still looking for low FODMAP snack recipes? Discover something new or an old favorite!
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Salsa Verde
Equipment
Ingredients
- 10 medium tomatillos husked, rinsed and halved
- 2 medium-sized jalapenos (Note 1)
- 3 tablespoons garlic oil plus more for drizzling
- 1 cup green onions chopped, tops only
- 3 tablespoons fresh lime juice
- ⅔ cup fresh chopped cilantro
- 2 teaspoons sea salt
Instructions
- Preheat oven to 450 degrees F.
- Roast the halved tomatillos and jalapeno on a parchment covered baking sheet for 15-20 minutes, or until they are slightly charred.
- Remove the stems from the jalapenos.
- Remove the roasted tomatillos and jalapeno and any juices, and place them in a food processor or blender.
- Add the 1 cup of green onion tops, fresh lime juice, fresh cilantro, and salt.
- Blend the mixture until combined.
- While blending, pour in a small amount of garlic oil, about 2-3 teaspoons.
- Serve with tortilla chips. Season to taste.
- Store in the refrigerator for up to five days.
Venessa Mandelkow says
Love this salsa recipe!