most incredible allergy friendly chopped salad 1.jpg

The Most Incredible Allergy-Friendly Chopped Salad

4.67 from 3 votes
most incredible allergy friendly chopped salad 1.jpg
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The Most Incredible Allergy-Friendly Chopped Salad

Prep Time25 mins
Cook Time35 mins
Total Time1 hr
Course: Salad
Cuisine: American
Servings: 8 Servings
Calories: 748kcal
Author: Kim Maes


  • 2 cups brown rice couscous or gluten-free noodles
  • 2 cups sweet corn organic frozen sweet corn works well
  • ½ cup prepared pesto sauce see ingredient note at end of recipe
  • 1 cup mayonnaise for egg-free and vegan: use egg-free mayonnaise
  • ¼ cup shallots chopped (about 1 whole shallot)
  • 1 cup buttermilk for dairy-free: see ingredient note at end of recipe
  • 2 tablespoons fresh lemon juice or more to taste
  • ½ teaspoon sea salt or more to taste
  • ½ teaspoon black pepper or more to taste
  • 2 cups arugula chopped fairly small
  • 2 cups Roma tomatoes finely chopped
  • 8 ounces smoked salmon lox or chicken breast, cut into small pieces (omit both for vegetarian and vegan version)
  • 8 ounces Asiago cheese thinly sliced or shaved (omit for dairy-free, or replace with 4 ounces vegan cheese alternative)
  • 1 cup roasted and salted pepitas pumpkin seeds
  • 1 cup dried currants or golden raisins


  • Prepare the brown rice couscous or noodles according to the package directions (except use organic chicken or vegetable broth instead of water and salt to taste when done). Let cool completely in the refrigerator.
  • Place the corn in a single layer on a baking sheet and roast at 300ºF for 30-40 minutes, to bring out the sweetness. Let cool completely in the refrigerator.
  • While the couscous or noodles and the corn are being prepared, prepare the dressing by blending the pesto sauce, mayonnaise, and shallots in food processor or blender.
  • Slowly stream in the buttermilk, then add the lemon juice, salt, and pepper. (This makes more dressing than needed for the salad, but it is wonderful saved for another use.)
  • For a dramatic presentation, line the cooked couscous or noodles, roasted corn, arugula, tomatoes, smoked salmon, cheese, pepitas, and currants in rows on a platter.
  • Then pour your desired amount of dressing on the salad, toss, and season with salt and pepper to taste.
  • Otherwise, for a simple presentation, place all of the ingredients in a large shallow bowl, toss with dressing and salt and pepper, and enjoy. This is one of those salads that is wonderful the next day as well.


Nutrition Facts
The Most Incredible Allergy-Friendly Chopped Salad
Amount Per Serving
Calories 748 Calories from Fat 396
% Daily Value*
Fat 44g68%
Saturated Fat 11g55%
Cholesterol 42mg14%
Sodium 1217mg51%
Potassium 537mg15%
Carbohydrates 64g21%
Fiber 4g16%
Sugar 17g19%
Protein 26g52%
Vitamin A 990IU20%
Vitamin C 7.6mg9%
Calcium 433mg43%
Iron 2.7mg15%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
Tags: Magazine Optionally Dairy Free Optionally Egg Free Optionally Vegan Optionally Vegetarian
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