Low FODMAP Cucumber Salad Boats

Enjoy these low FODMAP cucumber salad boats for a tasty and refreshing treat! Whether you follow a low FODMAP diet or seek a light on-tummy treat, these juicy salad boats offer a perfect balance of crunch and flavors!

Top these boats with low-FODMAP green dip for a fresh, lemony, and herby taste!

Ingredients for salad boats

To make these cucumbers low-FODMAP, you need the following ingredients:

Mayonnaise – Low FODMAP
Use a regular or low-fat mayonnaise that’s free from onion, garlic powder, or any other high-FODMAP additives. According to Monash University, a serving size of 2 tablespoons (40 g) of either regular or low-fat mayo is FODMAP-friendly.

Cucumbers – Low FODMAP
Choose Lebanese cucumbers for this recipe — they’re small, crisp, and perfect for turning into cute salad boats (about 125 g each).
I like to keep the peel on, as most of the cucumber’s nutrients are found in the skin.

Carrot – FODMAP-Free
Carrots are completely FODMAP-free, so feel free to enjoy them in generous amounts. They add a nice crunch and sweetness to the salad boats.

Cilantro – Low FODMAP
Cilantro (coriander leaves) adds a burst of freshness and pairs beautifully with the lemony, creamy filling, plus, it’s low in FODMAPs.

Lemon Juice – Low FODMAP
Use freshly squeezed lemon juice whenever possible for the best flavor. It adds a zesty and refreshing touch to the filling.

Avocado – High FODMAP (Use in small amounts)
I use Hass avocados for their creamy, buttery texture and rich flavor. These have pebbly skin and smooth flesh, making them perfect for mashing.
As per Monash University, a serving of ⅛th of an avocado (30 g) is considered low FODMAP.
👉 FODMAP type: Fructose.

Check how I turned these ingredients into a tasty low-FODMAP guacamole.

Potato – Low FODMAP
Boil and peel your potatoes before mixing them into the filling.
Any variety of potato works well here as they help make the salad boats creamy, filling, and satisfying.

See the recipe card for quantities.

How to make low FODMAP cucumber salad boats?

Wash and dry the cucumbers thoroughly. Chop avocado, carrot, boiled potato, and carrot into small, thin pieces.

Cut the cucumbers in half lengthwise. Scoop out the center of each piece using a knife and a small spoon to make boats. Save their juice and the scraped cucumber.

Combine all the ingredients with this cucumber juice in a mixing bowl. Spoon the prepared mixture into the cucumber halves. Serve these delicious low-FODMAP cucumber salad boats to a surprise!!

Variations

• Green chilies, up to one serving of 28g, can be added for a spicy kick.
• Add herbs like Italian herb mix, mint, parsley, dill leaves, etc., for more refreshing flavors.
• Use any salad leaves that are low in FODMAP. Wash them thoroughly before use.
• Balsamic vinegar, up to 2 tablespoons, can be used for a rich, zingy-tangy flavor.
• Add chicken, 2 boiled eggs per serving, and bacon in not more than 2 rashers or 60g, as a protein source.

Storage

Serve these FODMAP diet cucumber salad boats as soon as you prepare them.

FAQ

Tips

1. If you’re using English cucumbers, slice them lengthwise and cut each half into four smaller boat-shaped pieces. These make perfect bite-sized low FODMAP cucumber boats for filling.
2. I like my cucumber salad boats a little juicy, so I keep all the fresh cucumber juice while preparing them. It adds a cool, refreshing taste.
3. If you prefer a drier version, simply drain or discard the juice before stuffing.
4. Finely chop all your veggies; the smaller and thinner, the better. This helps the filling mix well and fit neatly into each cucumber boat.
5. Keep the peel on for maximum nutrition and fiber; most of the cucumber’s vitamins and minerals are found in the skin, making your boats even more gut-friendly and healthy.

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