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FODMAP-friendly haloumi tacos

Low FODMAP haloumi tacos

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Make these tacos for a weeknight meal or weekend fiesta to get all the delicious flavours down on the table as well as good nutrition and a little bit of gut-loving in there too.

Tacos, tacos, tacos! and low FODMAP tacos at that.

Sauerkraut is your gut’s best friend and anyone on a low FODMAP diet needs to give their gut that extra bit of tender love and care. Cabbage is usually not allowed on a low FODMAP diet but thanks to fermentation, the cabbage is pre-digested making it easier on your own digestive system.

Eating fermented foods is an important part of the gut healing process as it gives back all the beneficial bacteria that might have been lost along the way. A dollop or two of sauerkraut on each taco is the perfect way to give back to your body and support your overall wellbeing.

Fresh coriander, fresh mint and capsicum are sources of vitamin A, vitamin C and phytochemicals which help support your immune system and fight off free-radicals which may lead to inflammation in your body. Baby spinach has even more vitamin A in it and covers you for your daily need for a dark, leafy green.

Sunflower seeds that are covered in smokey paprika not only provide the crunch factor but also give you a hit of vitamin E - your body’s most fat-soluble antioxidant making these tasty taco top-pers a great way to support your overall health.

From the salsa and the toppings right through to the smokey sunflower seeds, each ingredient is nutritious, whole and good for you making these tacos one of the ultimate healthy meals.

Serves 4


  • 200g haloumi cheese, cut into slices
  • 8 corn tortillas
  • 2 limes, cut into quarters

Coriander salsa

  • 1 heaped cup fresh coriander
  • ½cup fresh mint
  • 1 fresh jalapeño, cut into rough chunks
  • ½cup olive oil
  • 1 lemon, juiced
  • Salt & pepper


  • 1 small red capsicum, cut into thin strips about 3cm long
  • 1 small yellow capsicum, cut into thin strips about 3cm long
  • 1 small Lebanese cucumber, thinly sliced
  • A handful of baby spinach leaves
  • FODMAP-friendly sauerkraut

Smokey sunflower seeds

  • 1 tbsp olive oil
  • 2 heaped tbsp sunflower seeds
  • 1 tsp smoked paprika

How to make

  • First of all, make the salsa by placing the coriander, mint, jalapeño, olive oil, lemon juice, salt and pepper into a food processor or blender and blitz all the ingredients together. Taste the salsa and adjust with lemon juice, salt or pepper according to your taste
  • Prepare all your toppings as per the ingredients list, cutting your capsicums into long, thin strips and your cucumber into discs. Coat the capsicum in lemon juice and salt and then set all of the toppings aside. If everyone is building their own tacos, you can place all of the toppings, includ-ing the sauerkraut and baby spinach leaves into bowls or onto a serving board to go straight to the table
  • To make your smokey sunflower seeds, gently heat the olive oil and smoked paprika in a fry-pan over a medium heat until the paprika is smelling fragrant then add the sunflower seeds and toss until they are well coated and turning golden - about 30 seconds. Set these aside or transfer them to a bowl to add to the table
  • Wipe down the frypan and heat up your tortillas one at a time so that each one gets lightly toasted on both sides. Wrap your heated tortillas in foil to keep them warm and set them aside
  • In the same frypan, add a touch more olive oil and cook your haloumi until the slices are golden on both sides. Once the haloumi is done, you are ready to assemble your tacos
  • You can assemble your tacos any way you like or just place all the ingredients on the table for everyone to pick and choose from. Here is the way I did it: start by spreading a layer of salsa on the warm tortilla, add a small handful of capsicum strips as well as cucumber disks and few baby spinach leaves, top with a generous dollop of sauerkraut, a piece of haloumi and sprinkle with smokey sunflower seeds before drizzling the whole lot in lime juice

Roberta's tips

  • Most people on a low-FODMAP diet can tolerate haloumi cheese however, if it is a trigger for your digestion, switch it to tofu or tempeh or opt for a meat such as chicken or fish
Roberta of Naturo Medico is a Naturopathic Practitioner who specialises in preventative care and women’s health. From her Melbourne-based clinic, Roberta sees women of all ages wanting to meet their own health goals and assists them on their path with personalised treatments specific to their needs.

Alongside practice, Roberta shares healthful and nutrient-rich recipes with her readers who inspire her to continue educating on what health and wellbeing means and how it can be achieved.

Follow @naturomedico on Instagram for more healthy eating inspiration!