This Italian Panzanella Salad is fresh + bright, full of crisp and delicious vegetables, herbs, and toasted gluten free sourdough bread. It is the perfect low FODMAP salad to be enjoyed any time of year!
Panzanella Salad is one of my all time favorite recipes. It’s simple to throw together, super versatile in terms of what ingredients work in it, and is also so easy to make into a low FODMAP salad! Traditionally made with only cucumbers, tomato, and onion, this recipe for grilled panzanella salad adds extra veggies to make it a heartier dish worthy of a meal, and omits onions to make it low FODMAP friendly.
Low FODMAP Tip: Download the Monash FODMAP App so you always have access to low FODMAP serving sizes at your fingertips!
What Makes This A Low FODMAP Salad?
- It is garlic and onion free. This recipe omits onions and garlic to keep it low FODMAP friendly. Garlic oil is used in the low FODMAP dressing so you do not miss out on the flavors but your tummy stays happy!
- It uses low FODMAP vegetables. Veggies like red peppers are low FODMAP friendly in servings up to 1/4 of a whole pepper, whereas green bell peppers in the same serving size are not low FODMAP friendly. Kale and cucumber are both low FODMAP friendly at 1/2 cup servings, and cherry tomatoes are low FODMAP friendly in servings of 5 tomatoes.
What Is Panzanella?
Panzanella Salad originates in Italy and is traditionally made with chopped cucumbers, tomatoes and onions served with torn up pieces of day old bread, sometimes soaked in oil and vinegar. It is often topped with basil, olive oil and vinegar but can also be served with your favorite light vinaigrette dressings, like the low FODMAP stone ground mustard vinaigrette in the recipe below.
What To Serve With Panzanella
- Enjoy this low FODMAP salad for lunch with a bowl of low FODMAP Zuppa Toscana
- Top it with grilled salmon or chicken for a protein rich meal
- Serve it as a side dish to your favorite low FODMAP pasta dishes like this gluten free cacio e pepe
- Make a burrata panzanella by adding your favorite brand of burrata cheese on top
- Serve as an appetizer at your next family gathering
As someone who healed SIBO successfully through a low FODMAP diet, finding dishes that were highly versatile was key. This low FODMAP salad recipe can easily be enjoyed as an entree simply by adding additional protein like lean meats and fish.
Can I prepare this low FODMAP salad ahead?
To help save time, prepping your vegetables ahead of time is a great idea. You can also prepare and assemble the salad up to one day in advance of when you plan to serve. Simply omit the dressing, olives, and bread, adding them in just prior to serving.
Alternatively, if you prefer your bread to be soaked, as is traditional with panzanella, you may drizzle it with dressing ahead of time noting that it will be soft when served. I prefer the bread in my panzanella salad to be grilled and crisp, which is why I wait to plate it until serving.
Tips for storing grilled panzanella salad
- Store any leftover salad veggies in an airtight container in the fridge for up to one day.
- Remove any leftover grilled bread if you prefer it crisp and store in an airtight container in the fridge up to one day. This helps avoid the bread absorbing additional moisture from the veggies and will keep it crisper, longer.
Did you have a chance to make this recipe? If so, please leave me a rating and review below. I always love and appreciate hearing from you!
Grilled Panzanella Salad
For the Panzanella Salad
- 1 large cucumber de-seeded
- 1 cup cherry tomatoes
- 1 whole red pepper de-seeded
- 1 whole yellow pepper de-seeded
- 2 cups baby kale
- 1 cup kalamata olives
- 2-3 slices gluten free bread of choice
- fresh basil for garnish
For the Stone Ground Mustard Vinaigrette
- 1/3 cup garlic olive oil
- 1 tbsp lemon juice
- 1 tbsp stone ground mustard
- 1/2 tsp apple cider vinegar
- salt + pepper to taste
For the Grilled Panzanella Salad
- Chop peppers in half lengthwise and remove the seeds + stems. Lay skin side down on a hot grill over medium heat. Place bread on grill now as well. Grill 2-3 minutes on each side until bread and peppers are blackened, but not burnt.
- While peppers and bread are grilling, slice cucumber into rounds and remove seeds if desired.
- Arrange baby kale on a serving platter, then arrange cucumber slices, cherry tomatoes and kalamata olives on top.
- Once bread and peppers are cool enough to handle, roughly chop the peppers and tear apart the bread, arranging on top of the already plated vegetables.
- Garnish with fresh basil leaves and drizzle with stone ground mustard dressing.
For the Stone Ground Mustard Dressing
- Add all ingredients to a small mixing bowl and whisk until combined.
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