5 Mini Low FODMAP Recipes for the Perfect Summer Picnic

1. Chicken–rice salad with cucumber & carrot

Ingredients (1 serving):

• 75 g cooked white rice
• 75 g grilled chicken breast
• 50 g cucumber
• 40 g carrot
• 1 tbsp olive oil
• 1 tsp lemon juice
• Salt & pepper

Preparation:

1. Cook the rice and let it cool completely.
2. Cut chicken, cucumber, and carrot into small pieces.
3. Mix everything in a bowl.
4. Add olive oil, lemon juice, salt, and pepper.
5. Keep refrigerated until serving.

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2. Salmon–cucumber bites

Ingredients:

• 1/2 cucumber (± 100 g)
• 50 g smoked salmon
• 2 tbsp lactose-free cream cheese
• Fresh dill

Preparation:

1. Slice cucumber into thick rounds.
2. Spread cream cheese on top.
3. Add salmon and dill.
4. Serve immediately or keep chilled.

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3. Quinoa summer salad

Ingredients:

• 75 g cooked quinoa
• 60 g tomato
• 50 g cucumber
• 10 g olives
• 1 tbsp olive oil
• Lemon juice

Preparation:

1. Cook quinoa and let it cool.
2. Cut vegetables into cubes.
3. Mix everything in a bowl.
4. Season with olive oil and lemon juice.

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4. Low FODMAP fruit salad

Ingredients:

• 65 g strawberries
• 80 g blueberries
• 75 g kiwi
• 75 g pineapple

Preparation:

1. Cut fruit into bite-sized pieces.
2. Gently mix in a bowl.
3. Keep refrigerated until serving.

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5. Egg–spinach wrap

Ingredients:

• 1 low FODMAP gluten-free wrap
• 1 boiled egg
• 30 g spinach
• 40 g tomato
• 1 tbsp mayonnaise

Preparation:

1. Boil egg and slice it.
2. Fill wrap with spinach and tomato.
3. Add egg and mayo.
4. Roll up and cut into pieces.