Low FODMAP heirloom tomato, basil salad

Happy summer solstice lovely people! The longest day of the year and the shortest night – also known as midsummer. This epic low FODMAP heirloom tomato salad is the perfect way to celebrate, because it’s Friday and sunny outside and a gorgeous day for a juicy, sweet, salty, herby no-cook dish. We’re talking layers of ripe, juicy tomatoes topped with crispy fried capers, plenty of fresh basil and crumbled feta cheese. It’s basically my summer salad of dreams.

Use a combination of your favourite tomato varieties for this recipe and feel free to add in any herbs or extras you’ve got on hand. I picked up these tomatoes at Borough Market, from The Tomato Stall – a huge box for £6 – and they’re bloody lovely. Common tomatoes are classed as low FODMAP however cherry tomatoes are said to be low FODMAP up to 75g, so I’ve said this recipe would be would be good for around eight people (there’s a lot of tomatoes). However as always feel free to adapt to suit you and your tolerances. What I’m basically saying is don’t eat the whole thing to yourself (as delicious as it is!) Instead serve with crusty gluten free bread to mop up those olive oil tomato juice leftovers, or I can confirm this is also really delicious mixed into polenta or gluten free pasta.

Low FODMAP tomatoes
FODMAP friendly heirloom tomato salad
Low FODMAP heirloom tomato salad
Close up tomatoes

Recipe notes:

Keep your tomatoes out of the fridge! They’ll taste so much better

Swap in any herbs you have on hand

25 minutes
Serves 8


3 tablespoons olive oil
4 tablespoons brine packed capers, drained and patted dry
2 tablespoons red-wine vinegar
1 teaspoon maple syrup
Medium bunch of basil
60ml best quality extra virgin olive oil you can afford
1.5kg mixed heirloom tomatoes and cherry tomatoes
50g feta cheese, crumbled (optional)


Heat the olive oil in a pan over medium-high heat. Add the capers and cook, stirring occasionally, until they begin to brown and burst open, about 3 minutes. Use a slotted spoon to remove them to a paper towel lined plate to drain.

Whisk together the vinegar and maple syrup and add in a small handful of chopped basil, reserving most leaves for the end. Drizzle in the olive oil and continue to whisk together until smooth. Season to taste and set aside.

Wash and gather your tomatoes. Cut the large tomatoes into thin slices and the cherry tomatoes in half. Arrange the tomatoes on a large platter. Drizzle the dressing over the tomatoes, and top with the fried capers and crumbled feta cheese.

Low FODMAP crate of tomatoes

Photographs by Emma Croman

Recent recipes with tomatoes if you find yourself with any leftover: