So I’m on week 5 of the FODMAP diet. If you are not familiar with it, this post explains why I’m doing it (along with one of my daughters), and it’s not to lose weight. It definitely took some time to get in the groove of it and it often feels very restricting … but I must say that I’m feeling lots better, which is incentive in itself. That being said, I’m always searching for foods that we “can” eat, which is forcing me to create new ones. This Kale Quinoa Salad is FODMAP friendly, but it’s a keeper that I know I’m going to make often even when I’m done with the diet.

Kale Quinoa Salad

I know what you’re thinking: kale and quinoa are so 2014, right? I don’t care what anyone says – they are winners in my book! And thus, the combination of the two is like a double winning punch. Yeah!

I am a big fan of quinoa because the seed (yes, seed) is a complete protein, offering all of the nine essential amino acids. It also delivers 8 grams of protein per cup, and is a solid vegetarian protein source. Kale is high in fiber, low in calories, and is a solid source of Vitamins A and C, along with Calcium, Magnesium and Vitamin B-6.

Some notes about the salad:

  • Feel free to change up the vegetables used in this, but I like how the cucumber and pepper provide a crunchy texture.
  • I massage the kale to help soften it. You could opt to steam it instead, but that requires another dish to clean, which is why I avoided that. #sadbuttrue 🙂
  • Since I can’t do lactose, I didn’t include cheese. Feta would probably be a nice addition to this.
  • This is my favorite tool for juicing a lemon. Seriously worth it. I’ve had mine for 3-4 years and it’s still going strong.
  • While you likely have access to quinoa, check this one out in case you don’t.


5 from 1 vote
Kale Quinoa Salad
Kale Quinoa Salad
Prep Time
20 mins

A low-FODMAP salad that's filling and nutrient-full.

Course: Lunch, Salad
Cuisine: American
Servings: 6
Calories: 261.78 kcal
Author: Kiran Dodeja Smith
  • 1 cup quinoa
  • 2 cups water
  • 1 bunch kale washed and torn into bite-sized pieces
  • 1 tsp olive oil
  • sprinkle of salt
  • 1 cup cucumber diced
  • 1 bell pepper diced
  • 1 avocado peeled and diced
  • Dressing:
  • 1/4 cup olive oil
  • 3 TBSP lemon juice I used 1 large lemon
  • 2 TBSP dijon mustard
  • 1/2 tsp salt
  1. Bring the water and quinoa to a boil in a medium saucepan. Reduce heat to low, cover, and let simmer for 15 minutes or until quinoa is tender. When complete, remove from heat and let cool
  2. While quinoa cooks, place kale into your salad bowl and sprinkle some salt on the kale. Pour the 1 tsp oil on you hands and massage the kale with it for 2-3 minutes. This will help soften it.
  3. Add cucumber and pepper to kale mixture; when quinoa is cooled, add it, too (see note). Prepare dressing by combining all ingredients in a jar and shaking.
  4. Add avocado and dressing and toss; serve immediately.
Nutrition Facts
Kale Quinoa Salad
Amount Per Serving (0 g)
Calories 261.78 Calories from Fat 150
% Daily Value*
Fat 16.7g26%
Saturated Fat 2.28g14%
Sodium 263.58mg11%
Potassium 455.26mg13%
Carbohydrates 24.33g8%
Fiber 4.96g21%
Sugar 1.59g2%
Protein 5.65g11%
Vitamin A 1634.9IU33%
Vitamin C 43.69mg53%
Calcium 40.09mg4%
Iron 1.88mg10%
* Percent Daily Values are based on a 2000 calorie diet.

This is definitely filling enough to have alone, or serve it alongside some grilled chicken or fish. Let me know if you try it!


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