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Overhead view of a low FODMAP pasta salad with brown rice noodles cucumbers and tomatoes in a ceramic bowl

Ultimate Low FODMAP Pasta Salad

Sarah Martinez, MS, RD - Registered Dietitian specializing in Low FODMAP diet and IBS management at GoPlatedSarah Martinez
This low FODMAP pasta salad recipe is rigorously Monash-verified, ensuring a safe, gut-friendly meal. Formulated with a strict 150g serving size, it delivers vibrant Mediterranean flavors without triggering IBS or SIBO symptoms.
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Prep Time 10 minutes
Cook Time 10 minutes
Chilling time 1 hour
Total Time 20 minutes
Course Lunch, Salad, Side Dish
Cuisine American, Mediterranean
Servings 4 servings
Calories 407 kcal

Ingredients
  

  • 200 g brown rice rotini Monash green at 150g, safe gluten-free base
  • 150 g cherry tomatoes halved, Monash green at 75g to prevent FODMAP stacking
  • 100 g Persian cucumbers sliced thickly, minimal to trace FODMAPs
  • 50 g Kalamata olives pitted and halved, minimal to no FODMAPs
  • 100 g feta cheese crumbled, low lactose dairy option
  • 2 Tbsp garlic-infused olive oil low FODMAP lipid base for dressing
  • 1 Tbsp red wine vinegar low FODMAP up to 2 Tbsp per serving

Instructions
 

  • Cook rotini per package instructions until al dente, drain, and rinse under cold water
  • Wash and carefully halve the cherry tomatoes, slice the cucumbers, and halve the olives
  • In a small bowl, gently whisk together the garlic-infused olive oil and red wine vinegar
  • Combine the cooled pasta, prepped vegetables, and crumbled feta in a large bowl, then toss with dressing
    Step-by-step process of making low FODMAP pasta salad from boiling pasta to tossing with Mediterranean dressing
  • Cover the bowl and refrigerate to allow the Mediterranean flavors to develop completely

Notes

FODMAP Stacking Alert: Stick strictly to the indicated portion sizes. Substitutions: Quinoa or buckwheat pasta can replace brown rice noodles safely. Storage: Keep refrigerated in an airtight container for up to 3 days. Fat tolerance: Consume in moderation if high-fat meals trigger visceral hypersensitivity.

Nutrition

Calories: 407kcalCarbohydrates: 38gProtein: 18gFat: 22gSaturated Fat: 4gCholesterol: 25mgSodium: 322mgPotassium: 151mgFiber: 2gSugar: 3gVitamin A: 355IUVitamin C: 10.5mgCalcium: 149mgIron: 0.6mg
Keyword brown rice pasta, fodmap safe, gluten free pasta salad, gut health, ibs diet recipes, ibs friendly, low fodmap, low fodmap chicken pasta salad, low fodmap pasta salad, monash approved, sibo diet
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