Description
This addictive low FODMAP Broccoli Salad with Bacon is an easy, refreshing side salad recipe perfect for Canada Day, the 4th of July, or anytime during the summer. It's also dairy-free, Paleo, and refined sugar-free with Whole30, Keto and low carb options. Low FODMAP in single servings of up to 1/2 cup.*
Ingredients
Units
Scale
Produce:
- 4 cups fresh broccoli, heads only, chopped into small, bite sized florets*
- 1 cup red grapes, halved, or substitute blueberries for Keto/low carb*
- 1/2 cup scallions, dark green tops only, chopped
- 1/2 cup raw pecans, finely chopped*
- 5-6 strips low sodium bacon, cooked crisp, cooled and crumbled*
Dressing:
- 2/3 cup dairy-free mayo, or your preferred mayo
- 1 tablespoon lemon juice, freshly squeezed
- 1 tablespoon pure maple syrup (substitute 1/2 tablespoon coconut aminos for Whole30 and Keto/low carb)
- 1/4 - 1/2 teaspoon sea salt (or to taste*)
Instructions
- In a large bowl, add the chopped broccoli heads, red grapes (or blueberries), scallions, pecans, and bacon and stir with a large spoon to combine. Set aside.
- In a small bowl, add the mayo, lemon juice, maple syrup (or coconut aminos), and sea salt and whisk to combine.
- Pour the dressing onto the produce mixture and stir with a large spoon until the produce is evenly coated in dressing. Taste the salad and adjust salt to taste. Serve immediately or chill covered in the refrigerator before serving.
Notes
- Servings: Makes 6 cups of salad total - 12 servings at 1/2 cup per serving for Low FODMAP.
- Broccoli heads: Per Monash University's Low FODMAP Diet App, broccoli heads contain fructose and are low FODMAP in quantities of up to 3/4 cup or 75 grams per serving.
- Red grapes - update 3/5/22: Due to red grapes recently being retested for FODMAPs by Monash University, who found that they contain the FODMAP fructose, which broccoli heads also contain, I have adjusted the Low FODMAP serving size from 3/4 cup per serving to 1/2 cup per serving. You will also want to be mindful of other things you eat with this broccoli salad also containing the FODMAP fructose. If you can tolerate the FODMAP fructose and/or didn't have problems tolerating this broccoli salad in the past at a 3/4 cup serving, this serving size adjustment may not be necessary for you.
- Pecans contain fructans and are low FODMAP in servings of up to 1/8 cup or 20 grams per serving.
- Bacon is high in fat, which may be an additional symptom trigger for people with IBS. Before making this recipe, consult your doctor or dietitian with concerns of how your body might react.
- Sea salt: I use a low sodium bacon, so if you are using bacon with a regular amount of sodium, you may not need to add as much salt. I typically add 1/2 teaspoon of salt to the dressing before mixing everything together, but if you are making this for the first time, I suggest waiting to add the salt until after the produce and dressing are mixed together and you can taste the salad to see how salty the bacon makes it.
- Keto/low carb option - added 6/23/23 - substitute blueberries for grapes and use 1/2 tablespoon coconut aminos or a Keto-friendly maple syrup (quantity and potential FODMAPs vary by brand) instead of pure maple syrup. Using the blueberry and coconut aminos substitutes, this recipe contains the following macros: Fat: 14 g, Total Carbs: 5 g, Net carbs: 3 g, Protein: 3 g, Dietary Fiber: 2 g.
- Prep Time: 15 minutes
- Category: Side Dish
- Method: By hand
- Cuisine: American
