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Low FODMAP Broccoli Salad with Bacon (Paleo, Whole30)


  • Author: Gail
  • Total Time: 15 minutes
  • Yield: 12 Servings 1x

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 Paleo and Whole30. 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**
  • 1/2 cup scallions, green tops only, chopped
  • 1/2 cup raw pecans, finely chopped**
  • 5-6 strips nitrate-free, low sodium bacon, cooked crisp, cooled and crumbled**

DRESSING:

  • 2/3 cup dairy-free mayo
  • 1 tablespoon lemon juice, freshly squeezed
  • 1 tablespoon pure maple syrup (substitute 1/2 tablespoon coconut aminos for Whole30)
  • 1/4 - 1/2 teaspoon sea salt (or to taste)

Instructions

  1. In a large bowl, add the chopped broccoli heads, red grapes, scallions, pecans, and bacon and stir with a large spoon to combine. Set aside.
  2. In a small bowl, add the mayo, lemon juice, maple syrup or coconut aminos, and sea salt* and whisk to combine.
  3. 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

  • Makes 6 cups of salad total - 12 servings at 1/2 cup per serving.
  • *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.
  • **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. As mentioned, red grapes have recently been retested for FODMAPs, also contain fructose, and are low FODMAP in quantities of up to 6 grapes or 28 grams per serving. 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.
  • 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.
  • Prep Time: 15 minutes
  • Category: Side Dish
  • Method: By hand
  • Cuisine: American

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