Low FODMAP Warm Winter Salad

low fodmap warm winter salad whatthefod

I find it particularly hard to stay eating healthily in the winter – when it’s cold I realise a salad can be the last thing you want. I especially crave lots of carbs and other glutinous meals at this time of year.  It is important though, as I’m sure you know that with IBS, getting enough low FODMAP vegetables and healthy eating is very important. A healthy and nutritious meal will do wonders for your IBS symptoms and hopefully keep your stomach problems under control. I find that the best way to have a meal that does this and keeps you happy in the winter, is my making a warm salad with lots of yummy low FODMAP vegetables.

This is my go-to salad that I make and serve with a protein side for a filling and warm meal!

Low FODMAP Warm Winter Salad


  • Quinoa
  • Kale
  • Lentils
  • Lemon
  • Garlic Oil
  • Coriander
  • Fresh Chilli
  • Garlic infused olive oil
  • Butter


Boil the quinoa in a pan as per the cooking instructions.

Remove the kale from the bag – I know this sounds strange, but massaging the kale before you cook it will bring out the flavour.

In a larger frying pan, put in your kale and fry with the garlic oil and lemon juice and add your fresh chopped chillis.

Do this for a couple of minutes until the kale starts looking crispy.

Add the lentils and fry for a further few minutes.

Once the quinoa has boiled, add it to the larger sauce pan and mix in with the low FODMAP vegetables.

Add butter and stir in – this will add a creamy texture to the salad.

Finally season well with salt and pepper and top with the fresh coriander and your choice of low FODMAP protein. My favourites with this dish are baked or grilled Salmon, Chicken or Tofu.

So there’s my low FODMAP warm winter salad. Give it a try.

Keep an eye out for my low FODMAP hot chocolate recipe that is coming and will also keep you warm this winter!


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  • Reply
    Louise Barcock
    December 11, 2016 at 6:01 am

    This was this first time I have cooked or eaten Quinoa but it is now a firm regular on my meal planning list! The warm winter salad was really filling and so quick and easy to make. I had quite allot of the quinoa left over and mixed it up the next day with chopped cucumber, tomato, cooked salmon and garlic oil

    • Reply
      December 12, 2016 at 8:13 pm

      Hi Louise, I’m so glad you gave it a go and enjoyed the Quinoa – it’s a great replacement isn’t it. That’s a great idea for using the leftovers too, sounds delicious. Are you on instagram? If so, follow me @wtfod and tag me in your foodie pics #wtfod, so we can inspire eachother 🙂

  • Reply
    Louise Barcock
    December 18, 2016 at 8:46 pm

    I’m not on instagram at the moment but I am seeing my son this week so will ask him to set me up and show me the ropes!

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