Looking for a light yet satisfying lunch that supports your digestion, balances your energy and delivers on taste? This Low FODMAP Salmon Sushi Roll Salad might be just what your body needs today. High in protein and fibre, low in fermentable carbs, and bursting with texture and flavour, it’s a gentle and joyful way to nourish yourself.
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Why Choose a Low FODMAP Salmon Sushi Salad?
A kinder choice for sensitive tummies
If you live with IBS or digestive sensitivity, you know how much your gut can influence your energy, mood and daily comfort. The Low FODMAP Diet, developed by Monash University, is a clinically tested approach to identifying personal food triggers. This recipe uses only ingredients that are safe in standard servings according to the 2025 update of Monash’s food data.
Nutritionally complete and balanced
This salad isn’t just about what’s not in it. It’s a beautifully composed bowl offering:
- Complete protein from salmon and edamame
- Complex carbs from sushi rice
- Healthy fats from olive oil, sesame and pumpkin seeds
- Fibre and micronutrients from greens and vegetables
You get sustained energy, satiety, and satisfaction in one dish.
A comforting twist on sushi
Love sushi but need something easier, quicker or low FODMAP-friendly? This salad brings the essence of a salmon sushi roll to your bowl, minus the effort, and with customisable portions.
What’s Inside: Ingredients Breakdown
Protein
- Salmon (120 g): Cooked or raw, salmon provides omega-3 fats and over 20 g of protein. A calm, nourishing choice for your gut and mind.
- Edamame (90 g): This GOS-safe portion adds texture, fibre, and extra protein. Recent Monash updates confirm its safety in moderate servings.
Carbohydrates
- Cooked white sushi rice (100 g): A gentle carbohydrate that fuels your cells without overwhelming your digestion.
Vegetables
- Cucumber (75 g): Hydrating and crunchy.
- Spinach or arugula (40 g): Nutrient-dense leafy greens.
- Chives (1 tbsp): A low FODMAP flavour boost and a safe alternative to garlic or onion.
Dressing
- Lactose-free cream cheese (2 tbsp): Adds creaminess without triggering symptoms.
- Olive oil (1 tbsp): Anti-inflammatory and heart-friendly.
- Gluten-free soy sauce or tamari (1–2 tsp): Brings umami depth.
Toppings
- Nori (1 sheet): For that authentic sushi flavour.
- Sesame seeds (1 tsp) + Pumpkin seeds (1 tbsp): For crunch, fibre and healthy fats.
How to Prepare Your Sushi Roll Salad
Ready in 10 minutes
No fancy skills needed. Here’s how to assemble:
Step-by-step:
- Base – Spread sushi rice in your bowl.
- Veggies – Add cucumber, greens, edamame and chives.
- Dressing – Whisk cream cheese, olive oil and soy sauce until creamy.
- Combine – Toss dressing through salad.
- Top – Add salmon.
- Finish – Sprinkle with nori, sesame and pumpkin seeds.
This is a flexible bowl. Swap spinach for arugula. Choose grilled salmon or sashimi. Make it yours.
How This Recipe Supports Your Health
Gut-friendly
Carefully portioned to stay within FODMAP-safe limits, this salad avoids common triggers like excess fructans, GOS, or lactose.
High in protein
With 30+ g of protein per bowl, it’s a fantastic choice for supporting muscle, mood and blood sugar balance.
Rich in omega-3s
Salmon offers EPA and DHA – anti-inflammatory fats known to support brain and heart health.
Balanced and grounding
Combining carbs, protein and fats in the right ratio helps you feel full and calm, not sluggish or bloated.
FAQs About This Low FODMAP Salmon Sushi Salad
Is this recipe suitable for all phases of the low FODMAP diet?
Yes. All ingredients are safe in standard servings, even during the elimination phase. Just follow the quantities listed.
Can I make this salad ahead of time?
Yes. Prep everything except the dressing and toppings. Add those just before eating for best texture.
What can I use instead of salmon?
Canned tuna (in spring water), cooked chicken breast, or firm tofu (if tolerated) are excellent swaps.
Are edamame safe in a low FODMAP diet now?
In 2025, Monash University reaffirmed that 90 g of cooked, hulled edamame is low FODMAP. Larger portions may contain excess GOS.
Can I eat this if I’m not on a low FODMAP diet?
Absolutely. This salad is balanced, flavourful, and nutritious for anyone.
Ready to try more low FODMAP recipes like this?
Ready to enjoy a meal that supports your body and delights your senses?
Try this Low FODMAP Salmon Sushi Roll Salad for lunch this week, and let it become your new go-to comfort bowl.
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