This low fodmap dehydrated salad seed mix is the perfect way to spice up a simple low fodmap green salad. The cheesy, salty crunch pairs with a variety of salads is nutritious, vegan, low-fodmap, and super tasty.
Disclaimer: This site contains affiliate links. As an amazon associate, I earn from qualifying purchases.
The salad nut mix is made with soaked sunflower and pumpkin seeds covered with tamari and nutritional yeast. Sunflower seeds, pumpkin seeds and nutritional yeast are all low fodmap and the perfect lowfodmap salad topper.
According to recent research from Monash University, nutritional yeast is low fodmap which is great news for vegans or vegetarians following the low fodmap diet. Nutritional yeast is high in B vitamins, including vitamin B12, which is difficult for vegans to get via the diet.
The seed mix is then dehydrated for 20 hours until crispy.
If you don’t have a dehydrator, you can skip the soaking step and toast them in the oven for 10 minutes instead.
I like to soak and dehydrate this salad seed mix recipe as the activated seeds are much easier to digest. Soaking the seeds before eating helps to release enzyme inhibitors and anti-nutrients for optimal nutrition.
Dehydrating the salad nut mix at a low temperature ensures that live enzymes are kept intact.
There are so many benefits to eating foods high in enzymes, which is why I love making dehydrated recipes.
How to make a low fodmap green salad
To make a super easy and quick low fodmap green salad, top some kale and spinach with this dehydrated salad seed mix. Drizzle over some olive oil, balsamic vinegar, tamari, and a touch of coconut sugar for a simple low fodmap dressing.
To make the dressing I don’t even measure the ingredients. I grab a handful of kale and spinach salad mix and top it with a small handful of low fodmap salad nut mix. I eyeball the ingredients for the dressing as I pour.
Eating leafy greens is a fantastic way to get folate into your diet to support the MTHFR gene.
Nutritional yeast is low fodmap and the perfect vegan cheese to flavor salads and is high in B vitamins, including B12.
Pumpkin seeds are an excellent source of magnesium, iron, vitamin k, manganese, and antioxidants to reduce inflammation.
Sunflower seeds are an excellent source of vitamin E, folate, vitamin B5, selenium, and manganese.
Manganese is the co-factor for the SOD gene to help boost antioxidant production, which is crucial to reduce inflammation.
How to make a dehydrated salad seed mix
To make this dehydrated salad nut mix start by soaking 1 cup sunflower seeds and 1 cup pumpkin seeds in a bowl with water for 12 hours.
Place the seeds into a colander to rinse and strain the nuts of water after soaking.
Season the seeds with tamari and nutritional yeast, then spread evenly onto three dehydrator trays. The Excaliber dehydrator is the best dehydrator I have used.
Dehydrate for 20 hours before transferring to a large glass mason jar for storage.
The salad seed mix will store for ages when kept in an airtight container. Enjoy these delicious seeds with the low fodmap green salad or on top of your favorite salads to spice it up!
You may also like the following dehydrated recipes
Salad Seed Mix
- 1 cup raw sunflower seeds
- 1 cup raw pumpkin seeds
- 1 tbsp nutritional yeast
- 1 tbsp tamari
- Soak pumpkin seeeds and sunflower seeds in a bowl covered in water for 12 hours.
- Rinse the seeds in a fine mesh colander and strain any excess water.
- Place the seeds into a bowl and season with tamari and nutritional yeast.
- Evenly spread the salad seed mix onto 3 lined dehydrator trays. Dehydrate for 20 hours at 50° Celcius.
- Store the salad nut mix in a large mason jar or airtight container