Looking for a tasty and easy way to enjoy pasta while keeping it low FODMAP? This low FODMAP pasta salad is a fantastic choice! Packed with colorful veggies and bursting with flavor, it’s perfect for lunch or as a side dish at your next gathering. Plus, it’s friendly for those with dietary restrictions, making it a hit for everyone at the table.
Creamy Avocado Dressing for Pasta Salad
This creamy avocado dressing brings a delightful twist to your pasta salad. It’s rich, smooth, and packed with flavor, making it a perfect companion for any pasta dish. Plus, it’s easy to whip up in just a few minutes!
The dressing combines ripe avocados with fresh herbs and a splash of lemon juice, creating a vibrant and healthy sauce. Ideal for those who follow a low FODMAP diet, this dressing will elevate your pasta salad while keeping it light and refreshing.
Ingredients
- 2 ripe avocados
- 1 cup fresh cilantro
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 clove garlic, minced (omit for strict low FODMAP)
- Salt and pepper to taste
- Water, as needed for consistency
Instructions
- In a blender or food processor, combine the avocados, cilantro, lemon juice, olive oil, and garlic.
- Blend until smooth, adding water little by little until you reach your desired consistency.
- Season with salt and pepper to taste.
- Drizzle over your pasta salad and toss gently to combine.
Balsamic Vinaigrette for Low FODMAP Pasta Salad
This balsamic vinaigrette is a perfect complement to a low FODMAP pasta salad. It’s tangy, slightly sweet, and oh-so-easy to whip up. With just a few ingredients, you can enhance the flavors of your pasta salad without overwhelming your taste buds.
Simple to make, this dressing uses balsamic vinegar and olive oil as the base, making it both delicious and healthy. The balance of acidity and richness makes it a go-to choice for any pasta dish. Plus, it stores well, so you can prepare it ahead of time for meal prep!
Ingredients
- 1/4 cup balsamic vinegar
- 1/2 cup olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup (optional)
- Salt and pepper to taste
Instructions
- In a small bowl, whisk together balsamic vinegar, Dijon mustard, and maple syrup until well combined.
- Slowly drizzle in olive oil while whisking to create an emulsion.
- Season with salt and pepper to taste. Adjust sweetness if needed.
- Store in a sealed jar in the refrigerator for up to a week.
- Shake well before using on your pasta salad.
Low FODMAP Caprese Pasta Salad
This Low FODMAP Caprese Pasta Salad is a refreshing twist on the classic Italian dish, combining the delightful flavors of ripe tomatoes, creamy mozzarella, and fresh basil. It’s perfect for a light lunch or a side dish at a gathering. Plus, it’s simple to whip up, making it a great choice for busy days or casual meals.
The pasta provides a satisfying base, while the juicy tomatoes and mozzarella add a creamy, tangy punch. With just a few ingredients, this salad is not only delicious but also easy on the digestive system, making it suitable for those following a low FODMAP diet.
Ingredients
- 8 oz gluten-free pasta
- 1 cup cherry tomatoes, halved
- 8 oz fresh mozzarella balls
- 1/4 cup fresh basil leaves
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Instructions
- Cook the gluten-free pasta according to the package instructions. Drain and let cool.
- In a large bowl, combine the cooled pasta, cherry tomatoes, mozzarella balls, and basil leaves.
- Drizzle with olive oil and balsamic vinegar, then season with salt and pepper.
- Toss gently to combine all ingredients evenly.
- Serve immediately, or chill in the refrigerator for an hour before serving for a colder option.
Chicken and Broccoli Low FODMAP Pasta Salad
This Chicken and Broccoli Low FODMAP Pasta Salad is a delightful meal option that’s both healthy and satisfying. With tender chicken, crisp broccoli, and al dente pasta, it offers a nice balance of flavors and textures. The light dressing ties everything together without overpowering the ingredients, making each bite refreshing and enjoyable.
Not only is this dish simple to prepare, but it also makes for great leftovers or a quick lunch option. It’s perfect for meal prep and can be enjoyed cold or at room temperature. Plus, it fits perfectly into a Low FODMAP diet, ensuring you can indulge without worry!
Ingredients
- 2 cups rotini pasta (gluten-free if needed)
- 1 cup cooked chicken, diced
- 2 cups broccoli florets, blanched
- 1 cup cherry tomatoes, halved
- 1/4 cup sunflower seeds
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Cook the Pasta: In a large pot, bring salted water to a boil. Add the rotini pasta and cook according to package instructions until al dente. Drain and rinse under cold water to cool.
- Prepare the Vegetables: Blanch the broccoli florets in boiling water for 2-3 minutes until bright green, then transfer to ice water to stop cooking. Drain well.
- Combine Ingredients: In a large bowl, mix the cooled pasta, cooked chicken, blanched broccoli, cherry tomatoes, and sunflower seeds.
- Make the Dressing: In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper. Pour over the pasta salad and toss to combine.
- Serve: Garnish with fresh parsley, and enjoy your Chicken and Broccoli Low FODMAP Pasta Salad!
Mediterranean Low FODMAP Pasta Salad
This Mediterranean Low FODMAP Pasta Salad is a delightful dish that brings all the fresh, vibrant flavors of the Mediterranean to your plate. It combines hearty pasta with juicy cherry tomatoes, briny olives, and fragrant herbs, making it both refreshing and satisfying. The best part? It’s incredibly easy to whip up, perfect for a quick lunch or as a side for your next gathering.
Each bite offers a burst of flavor, thanks to the mix of ingredients that are not only delicious but also gentle on the digestive system. Serve it chilled or at room temperature, and enjoy a bowl full of Mediterranean goodness!
Ingredients
- 8 ounces gluten-free rotini pasta
- 1 cup cherry tomatoes, halved
- 1/2 cup black olives, pitted and sliced
- 1/4 cup feta cheese, crumbled (optional)
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried oregano
- Salt and pepper, to taste
Instructions
- Cook the Pasta: In a large pot of salted boiling water, cook the gluten-free rotini according to package instructions until al dente. Drain and let it cool.
- Mix the Ingredients: In a large bowl, combine the cooled pasta, cherry tomatoes, black olives, feta cheese (if using), and parsley.
- Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, dried oregano, salt, and pepper.
- Toss Together: Pour the dressing over the pasta salad and toss gently to combine all ingredients evenly.
- Chill and Serve: Cover the bowl and refrigerate for at least 30 minutes before serving to let the flavors meld together.
Zucchini Noodle Pasta Salad with Basil
This Zucchini Noodle Pasta Salad is a fresh and vibrant dish that’s perfect for a quick lunch or a light dinner. With the crunch of zucchini noodles, sweet cherry tomatoes, and aromatic basil, this salad bursts with flavor and will leave you feeling satisfied. Plus, it’s simple to whip up, making it great for busy weeknights or meal prep!
The combination of ingredients brings a delightful balance of textures and tastes, with the creamy feta cheese adding a touch of richness. Tossing everything together with a light dressing elevates the flavors without overpowering them. It’s a low FODMAP option that caters to those looking for a healthier pasta alternative while still enjoying a delicious meal.
Ingredients
- 2 medium zucchinis, spiralized
- 1 cup cherry tomatoes, halved
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh basil leaves, chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Prepare the Zucchini Noodles: Use a spiralizer to create zucchini noodles. Place them in a large bowl.
- Mix the Salad: Add the halved cherry tomatoes, crumbled feta, and chopped basil to the bowl with the zucchini noodles.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Toss and Serve: Pour the dressing over the salad and gently toss to combine. Serve immediately or chill for later!
Tuna and Spinach Low FODMAP Pasta Salad
This Tuna and Spinach Pasta Salad is a refreshing and nutritious dish perfect for any meal. Combining the savory taste of tuna with fresh spinach and the delightful twist of lemon, it offers a burst of flavor in every bite. Not only is it low FODMAP, making it gentle on the stomach, but it’s also quick and simple to prepare, making it ideal for busy weeknights or meal prep.
The combination of ingredients creates a satisfying salad that is both filling and light. You’ll love the mix of textures from the pasta, crunchy olives, and tender spinach. This dish truly shines when served chilled, making it a great choice for potlucks or picnics!
Ingredients
- 8 oz gluten-free pasta (fusilli or rotini)
- 1 can (5 oz) tuna in olive oil, drained
- 2 cups fresh spinach, roughly chopped
- 1/2 cup black olives, sliced
- 1/2 teaspoon dried oregano
- 1 tablespoon capers, rinsed
- 1 lemon, juiced
- 3 tablespoons olive oil
- Salt and pepper, to taste
Instructions
- Cook the Pasta: In a large pot of salted boiling water, cook the gluten-free pasta according to package instructions. Drain and rinse under cold water to cool.
- Mix the Salad: In a large bowl, combine the cooled pasta, tuna, spinach, olives, oregano, and capers.
- Prepare the Dressing: In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
- Combine: Pour the dressing over the pasta salad and toss gently to combine all ingredients evenly.
- Chill and Serve: Refrigerate for at least 30 minutes before serving to allow flavors to meld. Enjoy chilled!
Roasted Vegetable and Quinoa Pasta Salad
This roasted vegetable and quinoa pasta salad is a delightful combination of flavors and textures. The nutty quinoa pairs perfectly with tender roasted vegetables, making it a satisfying dish that’s both nutritious and delicious. It’s easy to prepare, making it a great option for meal prep or a quick weeknight dinner.
The freshness of the vegetables combined with the hearty pasta creates a vibrant salad that’s bursting with flavor. Toss in some herbs for added freshness, and you have a dish that everyone will love. It’s perfect served warm or chilled, so it’s versatile for any occasion!
Ingredients
- 2 cups gluten-free pasta (like rotini or fusilli)
- 1 cup quinoa
- 1 zucchini, diced
- 1 bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1 cup spinach or arugula
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C). Toss the diced zucchini and bell pepper with a tablespoon of olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until tender.
- Meanwhile, cook the quinoa according to package instructions and set aside.
- Cook the gluten-free pasta according to package directions, then drain and rinse under cold water.
- In a large bowl, combine the cooked pasta, quinoa, roasted vegetables, cherry tomatoes, and fresh spinach or arugula.
- Drizzle with the remaining olive oil and lemon juice. Add salt and pepper to taste. Toss until everything is mixed well.
- Serve warm or refrigerate for a chilled salad later on.
Chickpea and Cucumber Pasta Salad
This Chickpea and Cucumber Pasta Salad is a refreshing dish that’s perfect for a light meal or a side at gatherings. Packed with protein from chickpeas and crunch from cucumbers, it’s both satisfying and nutritious. The combination of ingredients creates a delightful mix of flavors that are wholesome and satisfying, yet simple enough to whip up in no time.
With its bright colors and fresh taste, this salad is not only pleasing to the palate but also eye-catching. It makes for an ideal dish for those adhering to a low FODMAP diet, ensuring everyone can enjoy a delicious meal without worry.
Ingredients
- 2 cups pasta (gluten-free if needed)
- 1 can chickpeas, drained and rinsed
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Cook the Pasta: In a pot, bring water to a boil and cook the pasta according to package instructions. Drain and rinse under cold water to cool.
- Mix the Ingredients: In a large bowl, combine the cooked pasta, chickpeas, diced cucumber, cherry tomatoes, and chopped parsley.
- Dress the Salad: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour over the pasta salad and toss to combine.
- Serve: Chill for about 30 minutes in the refrigerator for the flavors to meld, then serve chilled.
Herbed Low FODMAP Pasta Salad for Meal Prep
This Herbed Low FODMAP Pasta Salad is a perfect meal prep option that combines fresh veggies and delicious herbs for a satisfying dish. It’s light, refreshing, and full of flavor, making it a great choice for lunch or dinner throughout the week.
Simple to make, this salad features rotini pasta tossed with cherry tomatoes, olives, and a mix of herbs like parsley and basil. It’s not just tasty; it’s also gentle on the digestive system for those following a low FODMAP diet.
Ingredients
- 2 cups rotini pasta (gluten-free if needed)
- 1 cup cherry tomatoes, halved
- 1/2 cup black olives, sliced
- 1/2 cup diced bell peppers
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 1/4 cup olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- Cook the Pasta: Boil rotini pasta according to package instructions. Drain and rinse under cold water to cool.
- Prepare the Vegetables: In a large bowl, combine cherry tomatoes, olives, bell peppers, parsley, and basil.
- Mix the Salad: Add the cooled pasta to the vegetable mixture. Drizzle with olive oil and red wine vinegar, then sprinkle with oregano, salt, and pepper. Toss everything together until well combined.
- Store: Divide the salad into meal prep containers and refrigerate. Enjoy throughout the week as a quick and healthy meal!
Hi, I’m Jason—a dad, home cook, and type 2 diabetic living overseas. I created Clean Eats Hub to help people discover simple, delicious, and health-forward meals that support their personal wellness goals. Whether you’re managing blood sugar, pursuing weight loss, or just trying to eat cleaner, I believe healthy food should never feel like a compromise. Here you’ll find real recipes that work for real life—family-tested, flavor-packed, and always nourishing.