Want a salad that feels like a celebration — bright, crunchy, and just a little bit fancy — but also won’t make your tummy stage a protest?
Enter the Low FODMAP Mixed Green Salad with Cranberries & Feta: all the tang, sweet-chewy cranberries, and salty feta without the digestive drama.
It’s fast, fridge-friendly, and so pretty you’ll want to take a picture — then eat it immediately so the lighting doesn’t ruin the crunch.
But here’s the catch! You don’t need culinary wizardry or a pantry of mysterious jars — just a few smart swaps and this salad is weeknight- and gut-friendly gold.
Equipment
Must-haves
- Mixing bowl (large) — for tossing everything like a calm salad DJ.
- Salad spinner — dries greens so your dressing doesn’t go swimming.
- Sharp knife and cutting board — basic but dramatic.
- Small jar or bowl with lid — for shaking the dressing (or whisking if you insist on being fancy).
- Measuring spoons — because “a pinch” is a very slippery unit.
- Serving bowls or a platter — for making it look like you planned this.
Nice-to-haves
- Microplane — for lemon zest that screams “gourmet.”
- Mandoline — for perfect shredded carrots (use the safety guard, please).
- Salad tongs — handy for tossing and for pretending you’re a restaurant chef.
Ingredients
- 4 cups mixed salad greens with arugula, English spinach, and romaine lettuce
- 1/2 cup dried cranberries (unsweetened or low-sugar)
- 1/4 cup crumbled lactose-free feta cheese
- 1/2 cup walnuts, roughly chopped and toasted
- 1 medium carrot, julienned or shredded (about 1/2 cup)
- 2 tablespoons chives, thinly sliced (scallion green substitute)
- 3 tablespoons extra-virgin olive oil
- 1 1/2 tablespoons fresh lemon juice (about 1 lemon)
- 1 teaspoon lemon zest (optional, for extra brightness)
- 1 teaspoon Dijon mustard
- 1 teaspoon pure maple syrup (or 1/2 tsp sugar)
- 1/4 teaspoon salt, plus more to taste
- 1/4 teaspoon freshly ground black pepper
Yes, everything above will be used — including the microplane for that lemon zest if you’re feeling extra. And yes, dried cranberries can be low FODMAP in the right portion – check my notes below.
Instructions
- Wash and dry the greens. Place mixed greens in the salad spinner, rinse under cold water, and spin until mostly dry; you want them fluffy, not swampy.
- Prep the veg. On your cutting board, use the mandoline (or a knife) to shred or julienne the carrot, and chop the chives with your knife.
- Toast the nuts. Heat a small skillet over medium heat and toast the walnuts for 2–3 minutes until fragrant, tossing with a spatula — this makes them tastier and not just crunchy bragging rights.
- Make the dressing. In the small jar, combine olive oil, lemon juice, Dijon mustard, maple syrup, salt, and pepper. Use the microplane to grate 1 teaspoon lemon zest straight into the jar. Seal and shake vigorously for 20–30 seconds, or whisk in a small bowl.
- Assemble the salad base. In the large mixing bowl, add the spun greens, shredded carrot, and chives.
- Add the stars. Sprinkle in the dried cranberries, toasted walnuts, and crumbled feta.
- Toss gently. Pour about two-thirds of the dressing over the salad, then use salad tongs to toss gently until everything is coated. Taste and add the remaining dressing if needed — you can always add, not subtract.
- Plate and finish. Transfer to serving bowls or a platter, scatter a few extra cranberries and feta on top, and give one final crack of black pepper.
- Serve. Use salad tongs to serve portions. Try to resist diving in with your face; table manners are optional, but salad will taste better shared.
All equipment from the lists got stage time: spinner, mandoline, microplane, jar, skillet, mixing bowl, salad tongs, and serving bowls — consider them all culinary extras, cheerfully used.
Good to Know: This salad keeps best when you store the dressing separately and toss right before serving — greens hate being soggy more than your oven hates a roast gone wrong.
Low FODMAP Portion
You should be able to eat safely 1/4 recipe yield as it contains a few high FODMAP ingredients.
Let’s break it all down.
The low FDOMAP portion of dried cranberries is 2 tbsp (22g) and it contains fructant. The recipe asks for 8 tbsp (1/2 cup) so 1/4 of that amount is a low FODMAP portion.
Mixed greens are Ok in general but it depends on their actual ingredients. Both English spinach and arugula has no FODMAPs. But romaine lettuce does and its low FODMAP portion is 2 cups (75g) since it contains fructose.
The low FDOMAP portion of walnuts is 15 halves (30 g) as it contains GOS. The recipe asks for 1/2 cup, which is approximately 75 g. So slightly less than a half of it is a low FODMAP portion.
Balsamic vinegar contains fructose and its low FODMAP portion is 1 tbsp. The recipe asks for 2 tbsp so half of it is safe to eat with the IBS condition.
The rest of the ingredients are low FODMAP in the requires amounts (you won’t want to have a whole lemon squeezed in the dressing, don’t you?)
Do not go over these amount and you will have a perfect low FODMAP salad.
If you are not sensitive to fructant, you can use baby spinach as a substitute for English spinach and increase the amount of cranberries to 1 cup.
Tips
- Control portions of cranberries and walnuts — they are high-FODMAP in bigger servings, so stick to the listed amounts.
- Want crispness? Chill the bowl and serving plates briefly before assembling.
- Make the dressing up to 3 days ahead; it keeps well in the fridge. Shake before using.
Variations
- Add protein: 3–4 oz grilled chicken or canned tuna (drained) per serving makes it a hearty meal.
- Swap nuts: Use 1/4 cup pumpkin seeds if you prefer seed crunch over nuts. They are low FODMAP up to 3 tbsp since they contain fructant.
- Cheese swap: Goat cheese is lovely, but watch lactose — use lactose-free options if needed.
Serving Suggestions
- Serve alongside grilled salmon or chicken for a balanced meal with color and texture.
- Pair with a slice of low-FODMAP sourdough to mop up any leftover dressing.
- Make it a starter: divide into small bowls for a bright, palate-cleansing appetizer.