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Home » Recipes » FODMAP

Low FODMAP Pasta Salad Recipe

Published: Jan 29, 2022 · Modified: Apr 14, 2024 by Abhi

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A healthy, hearty, and tummy-friendly, low FODMAP Pasta Salad Recipe is a perfect easy summertime meal you would love to make again.

low fodmap pasta salad in bowls on a table
Low FODMAP pasta salad in bowls
Jump to:
  • What is FODMAP?
  • Reasons to 💖chicken pasta salad
  • Ingredients
  • How to make low-FODMAP pasta salad?
  • Variations
  • Storage
  • FAQs
  • Tips
  • Quick Recipes
  • Recipe

What is FODMAP?

This cold pasta salad is a low FODMAP recipe in which all the ingredients used are either FODMAP free or low FODMAP and thus absolutely tummy-friendly for IBS.

FODMAP stands for fermentable oligo-, di-, and monosaccharides and polyols. These are carbohydrates that are not completely digested or absorbed into the Intestines. FODMAPs attract water when they pass through the small intestine, whereas in the large intestine, these are fermented by gut bacteria and produce gas. As a result of which, the intestinal wall stretches and expands. However people with IBS (irritable bowel syndrome) have high sensitivity to the gut, and stretching of the intestinal wall causes high sensations of pain and discomfort like bloating, gas, and changes in bowel habits.

So, it is generally advised to identify the FODMAPs causing the symptoms and better avoid or limit the portion size to serve. FODMAPs are present in varying amounts in a wide range of food. Studies have shown that individuals following a diet low in FODMAP may reduce IBS symptoms and improve their quality of life.

If you are looking FODMAP friendly recipes, check out this strawberry smoothie, potato with dried fenugreek leaves, and green beans

Reasons to 💖chicken pasta salad

  • It is a tummy and heart-friendly recipe.
  • Gluten-free and low-FODMAP.
  • Quick and easy to prepare.
  • Easy availability of the ingredients.
  • No fancy equipment or techniques.
  • Versatile as you can easily substitute with other ingredients you like (be sure it to be low FODMAP).

Ingredients

To make this a FODMAP friendly salad with pasta, you need the following items:

ingredients for pasta salad low fodmap
Ingredients for FODMAP pasta salad
  • Chicken - FODMAP free. I mostly use boneless chicken breast without skin in all my chicken recipes as I feel it is easy to cook. Use whatever you like!
  • Pasta - Low FODMAP. In this pasta salad, I use gluten-free penne rigate, a blend of cornflour and rice flour. Use any pasta that is low in FODMAP. (Avoid wheat pasta)
  • Mayonnaise - Low FODMAP. Regular low-fat mayonnaise. It does not contain onion/garlic powder or any other ingredient of High FODMAP.
  • Cucumber - Low FODMAP. Use with skin for more vitamins and fiber content. Make sure to wash it thoroughly before use.
  • Green chillies - Low FODMAP optional for a spicy version.
  • Potato - Low FODMAP. Boiled/baked/microwaved- any cooked potato goes well with this low FODMAP summer pasta salad.
  • Salad leaves - Low FODMAP. Make use of any salad leaves that are low in FODMAP. I use a handful of fresh baby spinach and rocket lettuce. Wash them thoroughly before use.
  • Lemon juice - Low FODMAP. Use fresh lemon if you have.
  • Olive oil - Low FODMAP
  • Italian herb mix- Low FODMAP. Seasoning without onion and garlic.
  • Red chilli powder- Low FODMAP. Add this for color and a little more spicy kick, if you want!
  • Salt

How to make low-FODMAP pasta salad?

This recipe is one of my easy and quick recipes that you can prepare in 5 minutes; once pasta and chicken are ready to serve.

Let's dive into deeper details:

1. Boil pasta and chicken together

The foremost step is to boil pasta and chicken together in a vessel. I did it to save time and, of course, dishes as well.

  • Add water, salt, and oil into a vessel and boil it.
  • Next, stir in gluten-free pasta, cover it with a lid, and cook for 5 minutes.
  • Next, add in chicken slices, and place a lid. Boil them for 10-15 minutes or until pasta and chicken are done.

Note: To save the stock, cook the chicken separately.

2. Cool down pasta and chicken

  • Drain water and cool down pasta and chicken by pouring water over them.
  • Refrigerate them for at least 30 minutes.

3. Combine all the Ingredients

  • Once pasta and chicken are cooled down, these are ready for salad preparation.
  • Combine all the ingredients one by one into a mixing bowl.
  • Mix until well combined.
Chicken pasta salad with all the ingredients
Chicken pasta salad with all the ingredients

And here you go! You are done with your healthy pasta recipe low FODMAP!

Enjoy the low-calorie pasta salad!!

Pasta salad fodmap in a bowl
Finished FODMAP pasta for summer

Variations

  • Pasta - Try other varieties of pasta like quinoa pasta, brown rice pasta, buckwheat pasta, lentil, pasta, and yellow pea pasta, and share your feedback with me!
    Avoid wheat pasta as it is high in FODMAP (mainly fructans).
  • Chicken - Use grilled, roasted, sauteed chicken for additional flavor.
  • Vegetarian - Sorry for the chicken! Please omit chicken or add paneer/tofu to make this pasta vegetarian.

Storage

  • Storing this pasta for the next day is not advisable.
  • As it contains mayonnaise, cucumber, and salad greens, I recommend consuming it the same day you prepare it.
FODMAP pasta salad in a bowl
FODMAP chicken pasta

FAQs

Is gluten-free pasta low FODMAP?

Yes, gluten-free pasta is a low FODMAP. But, you DON'T need to be on a gluten-free diet for the FODMAP diet as it does not trigger IBS symptoms.

The role of gluten in triggering the IBS symptoms is under debate as studies from MONASH did not find any gluten-specific effects after providing the trial individuals with gluten-containing diets. 

You can read more on gluten and IBS here.

Is mayonnaise ok on low FODMAP?

Yes, mayonnaise is FODMAP friendly as long as you have a limited amount of regular or low-fat mayonnaise with no high FODMAP ingredient. According to Monash, the serving size of 2 tablespoons (40 g) for both regular and low-fat mayonnaise is FODMAP-friendly.

Can you add garlic and onions to the low FODMAP recipe?

Garlic and onions are high in FODMAP. So, these are not recommended on the low fodmap diet.
If you can't resist the flavor of garlic and onions, consider substituting garlic-infused oil for garlic and spring onions (with greens only) for onions.

Note:

  • If interested in starting a low FODMAP diet, please consult your doctor or a dietitian.
  • You can learn more about FODMAP here

Tips

  1. Always check the ingredients on the label before trying anything new if you follow the FODMAP diet.
  2. To prevent the pasta from sticking together, add oil and salt to the water while boiling, and stir it occasionally.
  3. Make sure to cool down the pasta and chicken before preparing the salad.
  4. You can cook pasta and chicken beforehand and prepare salad whenever you want. Refrigerate the cooked pasta and chicken.
  5. Do not use mayonnaise more than two tablespoons (40 g) as it is high FODMAP at this amount.
  6. Add salt carefully as the pasta and mayonnaise already contain salt. 

…………before you go………

And if you try this flavourful pasta salad low-calorie recipe, please let me know what you think!

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You can also leave a comment or share a picture on Instagram with the hashtag #tipsnrecipes to let me know how it goes!

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Recipe

low fodmap pasta salad in bowls on a table

Low FODMAP Pasta Salad Recipe

Abhi
A healthy, hearty, and tummy-friendly, low FODMAP Pasta Salad Recipe is a perfect easy summertime meal you would love to make again.
4.89 from 9 votes

↑ Click stars to rate now!

Print Recipe Pin Recipe Save Recipe Saved!
Prep Time 5 minutes mins
Cook Time 15 minutes mins
Refrigerate 30 minutes mins
Total Time 50 minutes mins
Course Appetizer, Main Course, Salad
Cuisine American
Servings 2 people
Calories 353 kcal

Equipment

  • pan
  • 2 Mixing bowls
  • 1 Strainer
  • 1-2 Spoon(s)

Ingredients
 
 

  • 100 g pasta (1 cup) wheat-free
  • 100 g chicken breast (½ cup)
  • ½ cucumber
  • ½ potato boiled
  • 1 green chili
  • handful baby spinach and rocket lettuce
  • 2 teaspoon mayonnaise regular
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 1 teaspoon Italian herb mix
  • 1 teaspoon chili powder
  • 1 teaspoon salt
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Instructions
 

  • Boil pasta and chicken together for 15 minutes or until cooked.
  • Drain water and refrigerate chicken and pasta for 30 minutes to cool down.
  • Combine cucumber, boiled potato, spinach, rocket, green chillies, mayonnaise, olive oil, lemon juice, Italian herb mix, red chilli powder, salt in a bowl.
  • Mix thoroughly and serve cold low FODMAP pasta salad.

Video

Notes

  • Always check the ingredients on the label before trying anything new if you follow the FODMAP diet.
  • Use mayonnaise less than two tablespoons (40 g) as it is high FODMAP at this amount.
  • Refer to more tips in the post.
  • Subscribe to my YouTube channel to stay updated on all my new videos!

Nutrition

Serving: 2people | Calories: 353kcal | Carbohydrates: 49g | Protein: 17g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 0.01g | Cholesterol: 34mg | Sodium: 1369mg | Potassium: 507mg | Fiber: 4g | Sugar: 2g | Vitamin A: 386IU | Vitamin C: 17mg | Calcium: 39mg | Iron: 2mg

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Note:

  • Nutrition Disclaimer- Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients and brands you use. Under no circumstances tipsnrecipesblog.com will be responsible for any loss or damage resulting from your reliance on nutritional information.
  • Copyright Notice © tipsnrecipesblog.com - All content, including images and videos, are copyright protected. I would appreciate it if these recipes were shared via the social share buttons. Copying/or pasting full recipes to any social media/website is strictly prohibited. 

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Comments

  1. nancy says

    January 31, 2022 at 10:05 pm

    5 stars
    love this wholesome healthy pasta

    Reply
  2. Cindy Mom the Lunch Lady says

    January 30, 2022 at 3:55 pm

    5 stars
    As someone who has suffered with Crohn's disease for almost 30 years, I love this recipe. It is always a struggle to find foods that won't aggravate digestion.

    Reply
    • Abhi says

      January 31, 2022 at 12:17 am

      Thank you! Yes, I have carefully considered all the ingredients in this recipe to be 100 % FODMAP friendly.

      Reply
  3. Shilpa says

    January 30, 2022 at 8:43 am

    5 stars
    Such a healthy and delicious meal. It’s perfect for weeknights and busy days. Also, thanks for this informative post.

    Reply
    • Abhi says

      January 31, 2022 at 12:15 am

      Thanks, Shilpa!

      Reply
  4. Dawn Conklin says

    January 30, 2022 at 4:34 am

    5 stars
    This pasta salad is so delicious and easy to make! I made a bigger batch for everybody to have it for lunch here and the family loved it. Thank you for sharing the info about FODMAP, I have heard of it but never knew much about it.

    Reply
    • Abhi says

      January 30, 2022 at 6:12 am

      Thanks,Dawn for the kind words!

      Reply
  5. Giangi Townsend says

    January 29, 2022 at 3:00 pm

    5 stars
    Wonderful and insightful post. Thank you for sharing, love the recipe

    Reply
4.89 from 9 votes (4 ratings without comment)

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Hi, I'm Abhi!

In the tips n recipes blog, you will find delicious, low-spice, tried-and-tested recipes with tips that help you make 100% fail-proof recipes.

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