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Low-FODMAP Greek Pasta Salad; Gluten-free

low fodmap greek pasta salad from side

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Healthy, packed with veggies and tons of flavor.  My Greek Pasta Salad is the ultimate picnic recipe. Make it low-FODMAP & gluten-free so everyone can enjoy!

Ingredients

Scale

For the Pasta Salad Dressing:

  • 1/3 cup freshly squeezed lemon juice (from 2 to 3 lemons)*
  • 1 tablespoon lemon zest
  • 2 tablespoons finely chopped parsley
  • 2 tablespoons garlic-infused oil*
  • 2 tablespoons onion-infused oil*
  • 1/2 teaspoon fresh oregano, optional
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

For the Pasta Salad:

  • 12 ounces low-FODMAP & gluten-free rotini*
  • 1 red bell pepper (150g), finely diced*
  • 1 pint cherry tomatoes, halved or whole*
  • 1/2 cup pitted Kalamata olives, halved or whole*
  • 1/2 cup crumbled feta cheese*
  • 1/2 cucumber*(150g), quartered and sliced
  • 1/4 cup fresh parsley, roughly chopped

Instructions

  • Cook the low-FODMAP pasta in a large pot of salted water, according to the box instructions, drain and let set aside to cool
  • Whisk the ingredients for the dressing, and adjust to taste
  • Prep all the salad ingredients.  If the pasta is still warm, then run under chilled water
  • Toss all the salad ingredients with half the dressing, then add a little more at a time to your preference
    • You may not use all of the dressing
  • Chill, or serve immediately

Notes

  • Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting. 
  • Select a low-FODMAP, gluten-free pasta with corn or rice flour blends.  Avoid those with legumes and chickpeas
  • Cheese is naturally low in lactose, see Dr. Rachel’s FODMAP Facts: Is Cheese Low-FODMAP? for more
  • Lemon juice is low-FODMAP up to 100ml serving
  • Red bell pepper is low-FODMAP up to 750g (per FODMAP Friendly), 43g is low-FODMAP serve per Monash
  • Kalamata olives are low-FODMAP per Monash (serve 60g), contain ‘Nil FODMAPs’ per FODMAP Friendly
  • Infused oils do not contain FODMAPs.  See my Low-FODMAP Garlic and Onion Substitutions to explain why
  • Cherry tomatoes are low-FODMAP at 75g, maximum per FODMAP Friendly of 1500g
  • For cucumber, 67g is one low-FODMAP serving