Bright, crunchy Romaine tossed with golden kiwi, toasted walnuts, tart cranberries, salty bacon, and creamy feta creates a lively salad that balances sweet and savory. A maple-Dijon vinaigrette ties everything together, making this an easy, impressive side or light meal perfect for spring gatherings or weeknight dinners and casual entertaining.
Equipment
Large salad bowl
Cutting board and sharp knife
Measuring cups and spoons
Small jar with lid (for vinaigrette)
Skillet or oven sheet (to toast walnuts and cook bacon)
Salad tongs or large spoon and fork
Refrigerator (if chilling dressing)
Equipment
- 8 cups crisp Romaine lettuce, chopped
- 2 medium (150 g) Kiwi, gold, peeled and diced (for zero FODMAP: SunGold Kiwifruit, Zespi)
- 1/2 cup dried cranberries
- 1 cup chopped walnuts, toasted
- 8 slices bacon, cooked and crumbled
- 4 ounces crumbled feta cheese (lactose-free for low FODMAP)
- 2/3 cup extra virgin olive oil
- 1/3 cup apple cider vinegar
- 2 tablespoons maple syrup
- 1 tablespoon Dijon mustard
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- Toast pecans if they are not toasted
- Mixing olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper in a jar with a lid. Shake well and refrigerate if making ahead.
- In a large bowl, combine the chopped lettuce, diced apples, cranberries, toasted pecans, crumbled bacon, and feta cheese.
- Drizzle about two-thirds of the vinaigrette over the salad ingredients and toss gently to combine.
- Serve immediately with the remaining dressing on the side for extra flavor.
Low FODMAP Portion
In total, you should be able to safely consume 1/4 recipe yield if you are on the low FODMAP diet.
Let’s break it all down.
Romain lettuce has fructose and its low FODMAP portion is 2 cups (75 g).
Gold kiwifruit contains fructant and its low FODMAP dose is 2 medium fruits (150 g). For zero FODMAP or if you are especially sensitive to fructant, substitute it with SunGold Kiwifruit by Zespi. This kiwi variation does not have any FODMAP but it is more expensive than the regular kiwi.
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.
The low FDOMAP portion of walnuts is 15 halves (30 g) as it contains GOS. The recipe asks for 1 cup, which is approximately 150 g. So slightly less than a quarter of it is a low FODMAP portion.
The rest of the ingredients do not have FODMAP given that you use lactose-free Feta cheese.
But be careful when selecting bacon and Dijon. Read the label and make sure they are free from any high FODMAP additions such as garlic, onions, etc.
Low FODMAP Portion
You can safely consume about 1/4 of the full recipe when following a low FODMAP approach.
Romaine lettuce: low FODMAP portion is 2 cups (approx. 75 g). The recipe calls for 8 cups, so roughly one-quarter fits the limit.
Gold kiwifruit: low FODMAP dose is 2 medium fruits (150 g). For a zero-FODMAP option or if especially sensitive to fructans, use SunGold Kiwifruit (Zespri).
Dried cranberries: low FODMAP portion is 2 tablespoons (22 g). The recipe uses 1/2 cup, so limit to about one-quarter of that amount.
Walnuts: low FODMAP portion is 15 halves (30 g) due to GOS. The recipe’s 1 cup (~150 g) exceeds this, so stick to roughly one-quarter.
Other ingredients: lactose-free feta is safe for low FODMAP. Check bacon and Dijon labels to avoid added garlic, onion, or high-FODMAP syrups.
What You Need To Know
Toast walnuts on a baking sheet at 350°F (175°C) for 6–8 minutes, stirring once, until fragrant and lightly browned; cool before adding to salad.
If cooking bacon in a skillet, drain on paper towels to remove excess fat; crumble when cool. For crispier bacon, bake at 400°F (200°C) for 12–15 minutes.
Make the vinaigrette in a jar: combine olive oil, apple cider vinegar, maple syrup, Dijon mustard, salt, and pepper; shake well. Dressing keeps up to 3 days refrigerated—shake before using.
Swap maple syrup for honey if preferred, though sweetness and flavor will change slightly.
Measure ingredients if you need to scale portions for low FODMAP servings; store components separately to prevent sogginess.
Final Words
This salad hits a satisfying balance of textures and flavors—crisp lettuce, sweet-tart fruit, crunchy toasted walnuts, salty bacon, and tangy feta—finished with a smooth maple-Dijon vinaigrette. It’s easy to scale up for gatherings or simplify for an everyday lunch. Prepare the dressing ahead and toast nuts just before serving to preserve crunch. For low-FODMAP diners, watch portion sizes and choose SunGold kiwifruit and lactose-free feta when needed. Serve immediately for best texture, or pack components separately for an excellent make-ahead meal that stays fresh and vibrant.