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 and red peppers. According to the Monash app, both cucumbers and red peppers 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. Cherry tomatoes are low FODMAP in servings of 5 cherries (75 g) per sitting. Servings of 16 cherries (220 g) or more are high in the FODMAP fructan.
Our recipe calls for 15 cherry tomatoes, which works out to 37.5 g per serving. This is 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.
That’s a lot of fructans! Worried this recipe will stack up on you? Check out the information below to see how many FODMAPs are in each serving of this low FODMAP pasta salad!
Fructose = 0
Lactose = 0
Fructan = 1.21
GOS = 0
Polyols = 0
Want to try this low FODMAP pasta salad? Don’t forget to PIN THIS RECIPE for later!
Rock your next potluck with this super simple low FODMAP pasta salad!
- 8 oz low FODMAP fusilli pasta (or other small pasta)
- 1 cup cucumber (chopped)
- 15 cherry tomatoes (quartered)
- 1 red pepper (chopped)
- 0.25 cup kalamata olives (pitted, sliced)
- 0.25 cup feta cheese (crumbled)
- 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
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.
Rock your next pot luck with this quick and easy low FODMAP pasta salad! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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