Refreshing Summer Taco Salad (Low FODMAP)

This was a favorite summer recipe at my house growing up. I can remember my sisters and I cheering when mom announced we were having Taco Salad for dinner. It is easy to make, doesn’t heat up the house when cooking and has a fun and refreshing flavor with a satisfying crunch. Best of all, I have adapted this recipe to be low FODMAP.

Ingredients

1 head of lettuce (iceberg or romaine)

Growing up, my mom made this recipe with iceberg lettuce. She probably did this because iceberg lettuce has a milder taste which is easier on little kids’ pallets. Later in my life I learned that romaine lettuce has more nutrients than iceberg lettuce (1, 2). Romaine lettuce is now my lettuce of choice, when possible, but this recipe tastes great with either type of lettuce.

A low FODMAP serve of iceberg lettuce is 1 ½ cups while a low FODMAP serve of romaine lettuce is 2 cups, per Monash FODMAP app.  

2 cups shredded cheddar cheese

The cheese in this recipe adds a salty creamy flavor to the dish. Per Monash FODMAP, 1 ounce of cheddar cheese is a low FODMAP serve. 2 cups of shredded cheddar cheese is about 8 ounces. In this recipe it is divided into 10 servings which equals less than 1 ounce of cheddar cheese per serving.  

1 - 1½ cup thousand island dressing

See my Easy Low FODMAP Thousand Island Dressing recipe here, which I recommend for this recipe.

1 pound of ground beef or turkey

Protein from the meat is important for maintaining muscles and tissues in your body. Protein also provides B vitamins, iron, magnesium and zinc, which are important ingredients for maintaining muscle, skin, and immune health (3).

1 package of low FODMAP taco seasoning

There are some low FODMAP taco seasoning mixes you can buy premade or check out my Low FODMAP Taco Seasoning Recipe here.

11 ounce bag of corn tortilla chips – slightly broken

The crunchy texture that this ingredient adds to the recipe is a major part of what makes this recipe so good! Per Monash FODMAP app, a low serve of corn tortilla chips is 1.75 ounces which is equivalent to about 16 tortilla chips.

1 large tomato, diced

One of my husband’s favorite foods, tomatoes add freshness to this dish. They are a good source of a nutrient called lycopene (4). There is evidence that shows lycopene to be an effective antioxidant, which helps to prevent inflammation in the body and promote health (5). A low FODMAP serving of a tomato is ½ a medium tomato or 2.29 oz.

2.25 ounce can of sliced black olives (or more to taste as you prefer)

Black olives are a source of monounsaturated fatty acids – that’s considered one of the “healthy” fats. This means it’s a type of fat that can be healthful for your heart (6).

Canned kidney or black beans, drained and rinsed (optional)

I don’t normally add beans to this recipe but if you are looking for some plant-based protein and a little extra fiber, adding some beans can help. Canned beans have a lower FODMAP content because the canning process leaches FODMAPs from the beans and into the canning liquid. If you drain and rinse canned beans before using them, the FODMAP content of the beans themselves will be less.

A low FODMAP serve of black beans is 2 tablespoons. A low FODMAP serve of kidney beans is about 1/3 cup or 3.03 ounces, per Monash FODMAP app.

Preparation

Begin by browning the burger in a skillet. When the meat is cooked, drain the fat as needed and add taco seasoning. Allow the meat to cool while you prepare the other ingredients.

Wash and cut lettuce. I find that using a salad spinner makes this step much easier and helps dry the lettuce.

There are two options for preparation

Option 1:

Add lettuce, cheese, olives, tomatoes, meat and tortilla chips to a large bowl. Add dressing and stir until the entire salad is coated in dressing. This option needs to be eaten right away to avoid sogginess.

Option 2:

Build your own salad plate or bowl. Begin with a base layer of chips. Then add meat and cheese. Top with lettuce, tomato, olives and dressing to your taste. This option is better if you plan to have leftovers.

References:

1. Food Data Central, Food Details. Lettuce, iceberg, raw. U.S. Department of Agriculture. https://fdc.nal.usda.gov/food-details/2346388/nutrients. Published October 28, 2022. Updated April 18, 2024. Accessed June 28, 2025.

2. Food Data Central, Food Details. Lettuce, iceberg, raw. U.S. Department of Agriculture. https://fdc.nal.usda.gov/food-details/2346389/nutrients. Published October 28, 2022. Updated April 18, 2024. Accessed June 28, 2025.

3. MyPlate USDA. Protein foods. MyPlate United States Department of Agriculture. https://www.myplate.gov/eat-healthy/protein-foods. Accessed July 25, 2025.

4. Agricultural Research Service. Tomato, roma. United State Department of Agriculture. https://fdc.nal.usda.gov/food-details/1999634/nutrients. Published October 28, 2021. Accessed July 25, 2025.

5. Ali MY, Sina AA, Khandker SS, et al. Nutritional Composition and Bioactive Compounds in Tomatoes and Their Impact on Human Health and Disease: A Review. Foods. 2020;10(1):45. Published 2020 Dec 26. doi:10.3390/foods10010045

6. American Heart Association. Monounsaturated Fats. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats. Updated October 25, 2023. Accessed July 25, 2025.