Low FODMAP Salad with Roasted Squash & Kale


5 minutes

25 minutes

12 servings


We want to get you to think beyond lettuce for your salads! So, let's get creative with this Low FODMAP Salad recipe featuring roasted squash & kale. Butternut squash is Low FODMAP in small servings (30 g are approved) as are dried cranberries.

We have balanced this low FODMAP salad with kale, which has no detectable FODMAPs. This is a hearty salad that you can serve for lunch as the main attraction, as a side dish at dinner, or we really like it as a potluck dish because it is sturdy enough to travel. Without the Parmesan cheese, it is vegan.

To make prep easy, look for pre-peeled and cut squash in the produce section of your supermarket; some stores offer this option.

We like this salad with a variety of dressings: try FODY Maple Dijon Dressing or Garden Herb Dressing and see which you like best.

Ingredients for FODY's Low FODMAP Salad with Roasted Squash & Kale

  • 2 cups (8 ounces/227 g) peeled and diced butternut squash
  • 2 tablespoons Low FODMAP Garlic Infused Olive Oil or Low FODMAP Shallot/Onion Infused Olive Oil
  • 5 ounces (140 g) Lacinato kale leaves (large, heavy stems removed), cut into thin ribbons (8 cups)
  • About 1/3 cup (75 ml) FODY Maple Dijon Dressing or Garden Herb Dressing
  • 1/2 cup (50 g) toasted pecan halves, chopped
  • 1/4 cup (40 g) dried cranberries, chopped if desired
  • Kosher salt
  • Freshly ground black pepper
  • 1 ounce (30 g) block of Parmesan cheese, optional

Prep Directions for Low FODMAP Kale & Roasted Squash Salad

Preheat oven to 425F/220C. Toss the squash with the oil in a mixing bowl to coat well; save bowl - no need to clean.

Spread the squash out on rimmed sheet pan in a single layer and roast in hot oven for about 20 to 25 minutes or until tender, cooked through and sporting roasted, colored edges. Toss around once during roasting time for even cooking. Cool.

Meanwhile, place kale in reserved mixing bowl and add about 2 tablespoons of dressing of choice. Use your fingers to firmly massage the kale and dressing; this action will begin to break down the kale, making it more tender. Massage it for a minute or two. Add the cooled roasted squash, pecans and cranberries. Toss together, taste, season with salt and pepper and more dressing as desired (you might not need any - and watch your portion sizes). The salad is ready to serve, or top with optional shavings of Parmesan cheese. The salad also keeps well refrigerated in an airtight container for up to 2 days.

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®.