Low FODMAP cucumber dill salad

Low FODMAP cucumber dill salad

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I was looking through my standard and loved recipes to write about when I noticed: I need to share my low FODMAP cucumber dill salad first. It makes its appearance in pretty much every meal that needs a little freshness and crunch. You have a spicy curry recipe? Add some cucumber salad to help with the heat. Greasy dish? Light cucumber salad for balance. Need a vegetable to add bulk to your meal in a healthy way? You guessed it . . . go grab that cucumber and start slicing.

In FODMAP terms, this is also a winner. Apart from the minimal amount of lemon juice (moderate in fructans at 187 grams/serving), it contains no other FODMAPs. Have I told you already that I eat this with pretty much everything?

Ingredients for low FODMAP cucumber dill salad

Quick and easy! The amounts for this recipe make enough low FODMAP cucumber dill salad as a side for four people.

Cucumber – Or English cucumbers, to be more precise. They’re the most commonly available in my area.

Lactose-free yogurt – I use the MinusL lactose free Greek yogurt. A thicker yogurt type works best for this recipe.

Lemon juice – This instantly brightens the salad. Apple cider vinegar would be a good substitute.

Dried dill – Fresh dill is awesome if you have it on hand, but dried dill is more budget-friendly.

Table salt – You’ll use a lot of salt to ‘sweat’ the cucumber slices. It’s very important that you rinse off all the extra salt before you add the yogurt dressing!

Pepper – Optional. I’ve also added dried chives instead of pepper – you can’t really go wrong here.

A bowl of low FODMAP sliced cucumber salad with yogurt and dill

Low FODMAP cucumber dill salad

One of the most versatile side dishes in my repertoire, eat this low FODMAP cucumber dill salad whenever your meal needs a boost of freshness.
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Course Side Dish
Cuisine European
Servings 4
Cost €

Ingredients
  

  • 1 medium cucumber
  • 1 tsp table salt
  • 60 grams lactose free yoghurt
  • 2 tsp lemon juice (from bottle)
  • 1/4 tsp ground black pepper
  • 1 tsp dried dill

Instructions
 

  • Use a mandolin or a sharp knife to cut the cucumber into very thin slices. Transfer slices to a strainer over a bowl. Sprinkle cucumber slices with salt, gently toss and set aside to 'sweat' for 30 minutes.
  • After 30 minutes, rinse and drain the cucumber slices thoroughly. Transfer slices to the bowl.
  • Add yogurt, lemon juice, ground black pepper and dried dill to bowl. Mix until combined and serve immediately.

Notes

  • Lemon juice is low FODMAP up to 125 grams per serving (after that, high in fructans). This recipe stays well below that limit.
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Blogpost and recipe last revisited September 2022.