Low FODMAP Taco Salad with Cilantro Ranch Dressing
Recipe

Low FODMAP Taco Salad with Cilantro Ranch Dressing

Published on Friday, May 03, 2024
by
Jessie Hulsey

Low-FODMAP
IBS
Jump to Recipe

Celebrate the Flavors of Summer with Our Delicious Low FODMAP Taco Salad

As the weather heats up, cool down with our delicious Low FODMAP taco salad, a fiesta of flavors that promises to keep your stomach happy and your taste buds dancing all summer long!

This flavorful dish is perfect for warmer weather when craving Mexican cuisine. It is also easy to make and can be customized to personal preferences. The salad typically includes ground beef or turkey seasoned with Low FODMAP taco seasoning, mixed greens, tomatoes, cucumber, cheddar cheese, and avocado.

A cilantro ranch dressing is a great option for those looking for a creamy dressing to accompany the salad. This dressing can be made Low FODMAP using lactose-free yogurt or sour cream and avoiding garlic and onion. The dressing typically includes fresh cilantro, Greek yogurt or sour cream, mayonnaise, lime juice, and spices. Overall, the Low FODMAP taco salad with cilantro ranch dressing is a delicious and satisfying meal option for those following a Low FODMAP diet.

Essential Ingredients for Low FODMAP Taco Salad

When it comes to making a Low FODMAP taco salad, there are a few essential ingredients that you'll need to have on hand. From choosing the right vegetables to selecting proteins and dressings that won't upset your stomach, here's what you need to know.

Choosing Low FODMAP Vegetables

When choosing vegetables for a Low FODMAP taco salad, selecting those low in FODMAPs is important. Some of the Low FODMAP vegetables that can be included in the salad are:

  • Lettuce
  • Tomato
  • Carrots
  • Cucumber
  • Baby spinach
  • Scallion greens
  • Arugula

These vegetables are low in FODMAPs and provide essential nutrients required for the body.

Proteins and Cheeses

Protein is an essential component of any taco salad, and plenty of Low FODMAP options exist. It is necessary to choose proteins that are low in FODMAPs. Some of the Low FODMAP proteins that can be included in the salad are:

  • Chicken
  • Extra firm tofu
  • Tempeh
  • Lean ground beef
  • Ground turkey 

Cheeses such as cheddar, feta, and parmesan can be added to the salad for extra flavor.

FODMAP-Friendly Cilantro Ranch Dressing

Finally, no taco salad is complete without a delicious dressing to tie everything together. For a Low FODMAP option, try making a cilantro ranch dressing using lactose-free yogurt, fresh cilantro, and a few simple spices. This dressing is not only delicious but also easy to make and FODMAP-friendly.

By selecting Low FODMAP vegetables, proteins, and dressings, you can create a delicious and satisfying taco salad that won't cause digestive issues. So, go ahead and get creative with your ingredients and enjoy a healthy, flavorful meal!

Tips for Maximum Fiesta Flavor

When it comes to making a delicious Low FODMAP taco salad, there are a few key components that can take it from bland to bold.You can create a flavorful and satisfying meal that won't upset your digestion by incorporating herbs and spices, infused oils, and acidic components.

Herbs and Spices

Herbs and spices are one of the easiest ways to add flavor to your Low FODMAP taco salad. Cumin and smoked paprika are two spices commonly used in Mexican cuisine and can add a smoky and earthy flavor to your salad. We love Smoke N’ Sanity Taco Seasoning, an easy addition packed with all the fiesta flavor you need!

Infused Oils

Garlic and onion are high FODMAP ingredients, but that doesn't mean you must sacrifice flavor. Garlic-infused oil is a great way to add garlic flavor without the FODMAPs. Olive oil is also an excellent option for adding flavor to your salad and can be infused with herbs like rosemary or thyme for an extra kick.

Acidic Components

Acidic components like lime juice and rice vinegar can add a bright and tangy flavor to your Low FODMAP taco salad. Sea salt and freshly ground black pepper are also great options for adding flavor without the FODMAPs.

By incorporating these tips into your Low FODMAP taco salad, you can create a delicious and flavorful meal that won't upset your digestion. Experiment with different combinations of herbs and spices, infused oils, and acidic components to find the perfect flavor profile for your taste buds.

Frequently Asked Questions

What ingredients should I use for a Low FODMAP taco salad?

When making a low FODMAP taco salad, it is important to choose ingredients that are low in FODMAPs. Some suitable ingredients include lettuce, tomatoes, bell peppers, cucumbers, carrots, olives, and avocado. For protein, you can use grilled chicken, beef, or tofu. You can use a simple mix of olive oil, lime juice, and salt for a dressing. Be sure to avoid high FODMAP ingredients such as beans, onions, garlic, and wheat tortillas.

How can I make a vegetarian taco salad that is low in FODMAPs?

To make a vegetarian taco salad low in FODMAPs, you can use tofu or tempeh as a protein source. These are both low in FODMAPs and can be seasoned with Low FODMAP spices such as cumin, paprika, and chili powder. You can also add roasted sweet potato or butternut squash for additional flavor and nutrition. Be sure to use a Low FODMAP dressing such as olive oil and lime juice.

How can I modify traditional taco seasoning to be Low FODMAP?

Traditional taco seasoning often contains high FODMAP ingredients such as garlic and onion powder. To make a Low FODMAP taco seasoning, you can mix together cumin, paprika, chili powder, oregano, and salt. You can also add a small amount of garlic-infused oil for flavor. Be sure to check the ingredients of any pre-made taco seasoning mixes, as they may contain high FODMAP ingredients.

Which types of salad greens are recommended for those following a Low FODMAP diet?

Some suitable salad greens for those following a Low FODMAP diet include lettuce, arugula, spinach, kale, and chard. Be sure to avoid high FODMAP greens such as cabbage, Brussels sprouts, and broccoli. It is also important to pay attention to serving sizes, as some Low FODMAP greens may become high in FODMAPs in larger amounts.

[[ recipeID=recipe-8lvb22464, title=Low FODMAP Taco Salad with Cilantro Ranch Dressing ]]

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Expert Contributor

Jessie Hulsey

RD, LD

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Low FODMAP Taco Salad with Cilantro Ranch Dressing

Indulge in a fiesta of flavors with our vibrant Taco Salad featuring zesty seasoned meat, crisp greens, and a creamy cilantro ranch dressing. This colorful dish is a delicious fusion of Tex-Mex goodness that's sure to satisfy your craving for bold, fresh flavors!

Servings: 4

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins

Ingredients

Instructions

Ingredients

Taco Meat

Salad

  • 6 cups green leaf or romaine lettuce, chopped
  • 1 cup corn, canned
  • 1/2 cup black beans, canned, drained
  • ½ cup Roma tomato, chopped 
  • ½ cup shredded cheddar cheese
  • 2 tablespoons fresh cilantro leaves, for garnish (optional)

Dressing

  • ½ cup light mayonnaise
  • ½ cup loosely packed cilantro
  • 2 slices jalapeno
  • Zest of ½ lime
  • ¼ tsp Gourmend garlic scape powder
  • ¼ tsp Gourmend green onion powder
  • ¼ tsp dried dill 
  • Salt, to taste 
  • Black pepper, to taste 
  • 1 tbsp lime juice
  • 2 tbsp lactose-free milk or water

Instructions

  1. For the dressing, combine all the ingredients in a blender and blend until smooth. Taste and adjust the seasonings or add more lime juice if necessary. Store the dressing in an airtight container and set aside. 
  2. Heat a large skillet over medium heat until it's hot. Then, add ground turkey, using a spatula to break it into smaller pieces as it cooks. Cook until the meat is thoroughly browned, which usually takes about 5 minutes.
  3. Once the meat is browned, reduce the heat to low. Drain any excess grease from the skillet, then return it to the heat.
  4. Next, add taco seasoning, garlic-infused olive oil, and water to the skillet, stirring until the meat is evenly coated. Let it simmer over low heat, stirring occasionally, until most of the moisture in the pan has evaporated, which typically takes around 5-10 minutes.
  5. Transfer the meat from the skillet to a small bowl and let it cool for 1-2 minutes.
  6. Prepare your salad by layering your lettuce, salad toppings, and meat. Top with Cilantro Ranch dressing or place on the side. Serve and enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 4

Amount Per Serving
Calories 423
% Daily Value*
Total Fat 23.3g 35%
Saturated Fat 6.9g 34%
Trans Fat 0g
Sodium 588.3mg 24%
Total Carbohydrate 15.3g 5%
Dietary Fiber 3.6g 14%
Sugars 5g
Protein 29.7g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Prepare the meat and dressing in advance for an easy meal prep option. Store them separately in the refrigerator and assemble the salad just before serving.


Leftover salad and dressing can be stored separately in airtight containers in the refrigerator for up to 3 days. Just remember to give the dressing a good shake before using it again.