Fody's Low FODMAP Salad with Corn, Tomatoes, Beets, and Feta


Prep Time: 15 minutes

Cook time: 10 minutes

Makes about 3 1/3 cups (about 380 g); serving size 1/3 cup (38 g); 10 servings

Description of Low FODMAP Salad with Corn, Tomatoes, Beets, and Feta

Late summer corn, tomatoes, peppers, beets, and basil are offered in big piles at the market. Time to take advantage of all of these vegetables that have low FODMAP serving sizes. If you're thinking... is corn low FODMAP? Are beets? Rest assured that if you follow our serving size recommendations, the salad remains low FODMAP diet compliant.

To make the shredded beets, be prepared to get messy! (I like to wear rubber gloves). Simply peel the raw beetroot and shred on a box grater. By the way, the beets do tend to color everything. If you toss the feta into the salad, it will take on a pink hue. For the images, I decided to add the feta after the salad was arranged on the plate to retain its whiteness. Your choice! Tastes great both ways.

Fody's Low FODMAP Salad with Corn, Tomatoes, Beets, and Feta

  • 3 medium corn cobs, shucked and cleaned of any silk
  • 1 small green bell pepper, cored, halved and seeded
  • 1 tablespoon Fody low FODMAP Garlic-Infused Olive Oil
  • 1/2 dry pint cherry or grape tomatoes, halved crosswise
  • 1/4 cup (16 g) chopped scallion greens
  • 2-ounces (55 g) shredded fresh beetroot
  • 2 tablespoons shredded fresh basil
  • 2 tablespoons sunflower seeds, raw or toasted
  • Kosher salt
  • Freshly ground black pepper
  • Fody Garden and Herb low FODMAP Salad Dressing
  • 3-ounces (85 g) firm feta, cut into small cubes

Directions for Fody's Low FODMAP Salad with Corn, Tomatoes, Beets, and Feta

Prepare a hot fire with hardwood charcoal or propane or preheat a cast-iron pan over high heat.

Brush the cobs and the pepper halves with oil, coating all sides. Cook over high heat for about 5 to 10 minutes or until many of the kernels and most of the pepper is blackened and blistered, rotating the cobs and peppers often during the cooking time.

Cool the corn until you can handle it safely. Use a sharp knife to cut the kernels off of the cob. Measure out 1 1/2 cups of corn kernels (173 g) to use, reserving any extra for another use. This is important for assessing low FODMAP serving size. Dice the peppers.

Place 1 1/2 cups of corn kernels (173 g) in a mixing bowl and stir in the peppers, tomatoes, scallions, shredded beets, fresh basil, and sunflower seeds. Toss gently. Taste and season with salt and pepper, then dress lightly with Fody Garden and Herb low FODMAP Salad Dressing. Toss in feta gently right before serving or simply scatter on top. Salad is best served the day it is made. You may refrigerate it in an airtight container for up to 1 day. Bring to room temperature before serving.

About the Chef


Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support, and more at FODMAP Everyday®.

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