Summer Millet Salad

Low FODMAP Summer Millet Salad
Serves: 8
Prep: 15 minutes
Cook: 30 minutes

This low FODMAP summer millet salad makes the perfect salad to take to a summer BBQ! You can also try mixing pan-fried fish through the salad to create a light main meal. It is packed full of low FODMAP veggies and refreshing summer flavours. Millet is a relatively unknown low FODMAP food that comes from an ancient seed and is naturally gluten free. It has a light and ever so slightly nutty flavour, which makes it a perfect substitution for bulgar (bourghal) wheat (high FODMAP in serves greater than ¼ cup).

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1 cup hulled millet seeds

200 g 7.1 oz

2 cups low FODMAP stock (chicken or vegetable)

500 g 17.6 oz

4 common tomatoes

476 g 16.8 oz

1 red capsicum

300 g 10.6 oz

1 large cucumber

175 g 6.2 oz

1½ cups rocket

40 g 1.4 oz

1 cup fresh parsley

15 g 0.5 oz

⅓ cup spring onion, green tips only

18 g 0.6 oz

⅓ cup fresh basil

6 g 0.2 oz

2 tsp garlic infused olive oil

9 g 0.3 oz

Tbsp olive oil

54 g 1.9 oz

Tbsp lemon juice

60 g 2.1 oz

2 tsp zest

5 g 0.2 oz

Salt and pepper, to season


  1. Place the millet in a medium sized saucepan with the low FODMAP stock. Add a pinch of salt. Cover the saucepan with a lid and place over medium high heat. Bring to a rolling boil and then turn down the heat to low. Allow to simmer for 15 to 20 minutes or until the liquid is absorbed. Remove from heat and stand for 10 minutes to allow the millet to become fluffy. 

  2. While the millet cooks, prepare the salad ingredients. Deseed and dice the tomatoes and red capsicum, peel and dice the cucumber, roughly chop the rocket, and finely chop the parsley, basil and green spring onion tips. Zest one of the lemons. Juice the lemons. 

  3. Place the cooked millet into a large salad bowl. Add the vegetables and herbs. Pour over the garlic-infused oil and olive oil, add lemon juice and zest. Season with a few grinds of black pepper. Mix the salad well. Taste and add more lemon juice or salt as needed.

  4. Keep chilled until you are ready to serve. This dish is lovely on its own or makes a great side salad. 


  • Make sure your low FODMAP stock doesn't include onion, garlic or other high FODMAP ingredients, Massel Stock powder is a great choice as it is Monash FODMAP Certified.

Nutrition Information (per serve)
Energy 1090 Kj / 261 cal
Protein 6.30g
Carbohydrates 30.30g
Sugar 8.70g
Total Fat 12.00g
Saturated Fat 1.90g
Fibre 5.30g
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