A light, refreshing, and 100% elimination-phase–friendly recipe When everything sweet starts to feel repetitive on the FODMAP diet, this Cucumber + Yogurt Bowl offers a simple, savory option that’s gentle on digestion and easy to put together. It’s perfect as a quick snack, light lunch, or cooling side dish — and every ingredient is safe during the elimination phase.
Easy
Elimination
35 min
Vegetarian
Ingredients (1 serving)
1/2 cup lactose-free Greek yogurt ✔ Lactose-free yogurt provides protein and gut-friendly fats, without triggering symptoms. Avoid flavored or sweetened versions.
1/4 cup chopped cucumber ✔ Cucumber is low FODMAP in generous amounts. Use peeled if your digestion is extra sensitive.
1 tsp lemon juice ✔ Safe and adds a fresh, acidic balance to the creaminess of the yogurt.
1 tbsp chopped fresh dill or mint ✔ Fresh herbs are FODMAP-free and add flavor without using garlic or onion.
1 tbsp pumpkin seeds ✔ Low FODMAP and a good source of zinc and magnesium. Stick to 1 tbsp to avoid stacking.
Pinch of salt + black pepper ✔ Enhances flavor, totally FODMAP-safe.
Optional drizzle: garlic-infused olive oil (FODMAP-safe if strained) ✔ Adds flavor depth without actual garlic. Use up to 1 tbsp.
Chop cucumber finely For better texture and easier digestion, cut into small pieces. Optional: peel if needed.
Mix yogurt with lemon and herbs Stir together in a bowl, then fold in the cucumber.
Top with pumpkin seeds and seasoning Finish with salt, pepper, and a drizzle of garlic-infused olive oil (if using). Eat immediately.
🔄 Optional Variations (Still 100% FODMAP Safe)
Swap herbs – Try chives or parsley if you don’t like dill or mint
Add grated carrot or zucchini – Keep each under 75g per serve
Top with 1–2 boiled eggs – For a more filling meal option
🧠 Why This Recipe Works During Elimination
This snack avoids all major FODMAP triggers:
No lactose
No onion or garlic (only infused oil, which is safe)
No sweeteners, inulin, or high-FODMAP vegetables
No grains or legumes to stack with other meals
It's ideal when you want something salty, creamy, and light that won’t leave you feeling bloated or uncomfortable.
🧾 Prep Tips
Make the yogurt mix ahead and store it separately; add cucumber and toppings fresh for best texture.
Works well as a cooling side with grilled chicken or salmon (also FODMAP-safe).
The Cucumber + Yogurt Bowl is a rare kind of FODMAP elimination snack — easy, satisfying, and still versatile enough to tweak depending on your cravings. It proves you don’t have to eat sweet, soft foods all day just to stay safe.
Last updated:
April 8, 2025
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