I posted this recipe when I first started my blog. Back then and even now, I literally make this Low FODMAP Pico de Gallo recipe at least once every two weeks to go along with whatever Latin-Inspired dish I’m cooking up. It’s SO simple and refreshing. The mister (who’s a critical taste tester at my request) can’t even tell this is Low FODMAP! There’s so much garlic and onion flavor in this that no one would even realize they’re missing. Let’s get into it, shall we?
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What You’ll Need
Cutting Board & Knife
Measuring Cups & Spoons
Medium Bowl & Serving Spoon
About the Ingredients & FODMAP Content
Roma Tomatoes – 1 Roma tomato (2.65 oz) is Low FODMAP. The fresher your ingredients, the better the salsa will taste.
Green Onions – Be sure to use the green part only, which has little to no FODMAPs.
Jalapeno – While fresh jalapeno has not been tested for FODMAP content by Monash University, only trace amounts of FODMAPs were found in pickled jalapenos. I have eaten fresh jalapeno without issues, but if you are concerned then you can omit the jalapeno or replace with green or red bell pepper.
Cilantro – Omit if you are not a fan!
Lime Juice – Adds the perfect amount of acidity. Adjust to your taste.
Garlic-Infused Oil – Not all store-bought garlic-infused oils are Low FODMAP! More on that in this article by FODMAP Everyday. My favorite Low FODMAP garlic oil to purchase is by Garlic Gold, which I purchase in bulk off of Amazon. It has the best garlic flavor, in my opinion. You can also purchase a single bottle in case you don’t want to commit to a 6-pack. You can also make your own garlic oil.
Cumin, Salt & Black Pepper – Cumin is optional but adds great depth of flavor. The FODMAP content is negligible since we are only adding a little bit. And my absolute favorite salt is by Redmond – it seriously tastes so much better than regular table salt!
Looking for what to eat with this lovely pico? Try my Instant Pot Carnitas. And don’t forget the Guacamole!
If you make my Low FODMAP Pico de Gallo, be sure to leave a comment, give the recipe a rating or tag me on Instagram! I love it when you guys try my recipes. And I’d love to know if you enjoy them as much as I do!
Low FODMAP Pico de Gallo
Ingredients
- 2 cups Roma tomatoes, diced about 3 tomatoes
- 1/2 cup green onions, finely chopped green tips only, about 3-4 green onions depending on size
- 1/4 cup jalapeno, finely chopped about 1/2 a medium jalapeno
- 2 tbsp cilantro, chopped
- 2 tbsp fresh lime juice 1/2 to 1 full lime depending on size
- 1/4 tsp garlic-infused EVOO see notes
- 1/8 tsp cumin optional
- 1/8 tsp salt more to taste
- ground black pepper to taste
Instructions
- After prepping all chopped items, combine all ingredients into a bowl and mix well.
- Add more salt to enhance the flavor, lime juice to increase acidity, and pepper to suit your taste preferences. Enjoy!
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
- The flavors and freshness of the pico de gallo are enhanced when given a chance to sit covered in the fridge for about 20 minutes! Do it – let those flavors mingle.
- Will keep for about a week if stored in an air-tight container in the fridge, however the fresh ingredients will get mushy as time passes.
Did you make this recipe?
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