Not sure what to bring to your next potluck? Made with fresh vegetables and gluten-free pasta, this low FODMAP pasta salad is so good no one will guess it’s low FODMAP!
When I worked in the corporate world, the only thing I hated more than hump day jokes was the dreaded pot luck. Part of the issue was I didn’t know how to cook anything. The other issue was that I never knew what the heck to bring!
Luckily I fled the corporate world before I started the low FODMAP program (small mercies!). But I know lots of you are still trudging through communal luncheons. So here is the perfect pot luck pick!
This low FODMAP pasta salad is a lunchtime classic! It can be served warm or cold, so you don’t need to worry if you can’t heat it up. The recipe is also easy to double, or triple, or quadruple depending on how many people you need to feed.
Not feeding an army, no worries! This recipe is also an easy make-ahead lunch just for you. Packed with classic pasta salad veggies and homemade Greek salad dressing, this recipe will be your new work go-to!
Keep It FODMAP Friendly
Your next office potluck will be a breeze with this easy low FODMAP pasta salad! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, pasta. According to Monash University, gluten-free pasta is low FODMAP in servings of 1 cup (145 g) per sitting. Servings of 1.5 cups (217.5 g) are high in the FODMAP fructan.
We’ll be using 4 cups of pasta total, which works out to 96.6 g per serving. This is within Monash’s recommended range.
Next up, cucumbers. According to the Monash app, cucumbers don’t contain any FODMAPs. So you can add as much as you’d like without adding to your FODMAP load.
We’ll also be using cherry tomatoes. Monash recently updated the low FODMAP serving of cherry tomatoes from 5 cherries per sitting to 3 cherries per sitting. Servings of 4 cherries or more are high in the FODMAP fructose.
We’ll be using 12 cherries total, which works out to around 2 cherries per serving. This is well within Monash’s new recommended range.
Monash also updated the low FODMAP serving of red peppers. They used to be listed as “eat freely.” They’re now listed as low FODMAP in servings of 1/3 of a cup (43 g) per sitting. Servings of 1/4 pepper (57 g) or more are high in the FODMAP fructose.
We’ll be using 1 cup of red peppers, which works out to 38 g per sitting. This is well within Monash’s recommended range.
Next up, kalamata olives. Monash has determined olives only have a trace amount of FODMAPs. This means you can eat as many as you’d like without adding anything to your FODMAP load.
We’ll also be using feta cheese. Feta also contains trace amounts of FODMAPs, so you can add a little extra if you’re feeling the need for cheese!
Last but not least, lemon juice. According to the Monash app, lemon juice is low FODMAP in servings of 1/2 a cup (125 g) per sitting. Servings of 3/4 cup (187 g) or more are high in the FODMAP fructan.
We’ll be using 2 tbsp of lemon juice total, which works out to 5.2 g per serving. This is well within Monash’s recommended range.
FODMAP Math
Worried this recipe will stack up on you? Check out the notes below to see how many FODMAPs are in each serving of this low FODMAP pasta salad!
Fructose = 1.5
Lactose = 0
Fructan = 1.2
GOS = 0
Polyols = 0
Want to try this low FODMAP pasta salad? Don’t forget to PIN THIS RECIPE for later!
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Low FODMAP Pasta Salad
- Total Time: 20 minutes
- Yield: 6 servings 1x
Description
Rock your next potluck with this super simple low FODMAP pasta salad!
Ingredients
Pasta Salad
- 8 oz low FODMAP fusilli pasta (or other small pasta)
- 1 cup cucumber, chopped
- 12 cherry tomatoes, quartered
- 1 cup red pepper, chopped
- 0.25 cup kalamata olives, pitted and sliced
- 0.25 cup feta cheese, crumbled
Dressing
- 1 tsp dried oregano
- 0.25 tsp salt
- 0.25 tbsp freshly ground pepper
- 2 tbsp fresh lemon juice
- 4 tbsp high-quality olive oil
Instructions
- Cook your pasta according to the instructions and drain it. Transfer the pasta to a large bowl and add the cucumber, cherry tomatoes, red pepper, olives, and feta cheese.
- Combine all of the dressing ingredients in a small airtight container and shake it until the ingredients are well combined.
- Drizzle the dressing over your pasta salad and toss to coat evenly. Top with a sprinkle of salt and freshly ground pepper.
Notes
Recommended low FODMAP serving – 1/6 of recipe
Monash has recently updated the low FODMAP serving size of red peppers. This recipe has been adjusted to accommodate their new recommendations.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Dinner, Lunch, Side Dish
- Cuisine: American
Keywords: Greek pasta salad, Italian Pasta Salad, Pasta Salad
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Low FODMAP No Bean Chili Chili lovers rejoice! Whether you’re looking for some FODMAP-friendly comfort food or something epic to serve on game day, this no bean chilli will keep your taste buds and your tummy happy!
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