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Low FODMAP Quinoa Tabouleh

Want to shake up your next salad? Try this low FODMAP quinoa tabouleh! Packed with fresh, low FODMAP flavours this traditional Lebanese dish will keep you fueled up throughout your busy day.

Low FODMAP Quinoa Tabouleh

This low FODMAP quinoa tabouleh is a great way to add some fresh flavours to your daily diet. The combination of lemon juice and fresh mint will sparkle on your taste buds.

Heads up! This recipe also travels really well. This makes it a great option to take to work or school. I normally pre-portion it in airtight containers right after making it. That way I can grab a healthy lunch on my way out the door.

Just so you know, traditional tabouleh is normally made with bulgur. Bulgur is high FODMAP, so I made a quinoa swap. If you want to try it the traditional way once you’ve completed the program, make sure to let me know how it turned out in the comments below!

You can learn more about the history of traditional tabouleh here!

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Keep It FODMAP Friendly

This low FODMAP quinoa tabouleh is a FODMAP friendly twist on a classic Lebanese dish. Check out the notes below for tips on keeping this recipe low FODMAP.

First up, quinoa. According to Monash University, black, red, and white quinoa are all safe in servings of 1 cup (cooked). Monash doesn’t have a maximum serving, but I try to stick to one cup per sitting because it has a ton of fibre. Because all three types of quinoa have the same serving size, I like to make this recipe with rainbow quinoa to add some extra pops of colour.

We’ll also be using lemon juice. According to Monash, lemon juice is safe in servings of 1/2 a cup per sitting. Just so you know, servings of 3/4 cups or more are high in the FODMAP fructan. We’re only using 3 tbsp for the entire recipe, though. So we’ll be well within the recommended range.

This recipe also uses fresh parsley and mint. The Monash app says parsley is safe in servings of up to 1 cup per sitting, but it doesn’t list a maximum serving size.

Mint is safe in servings of up to one bundle (90 g) per sitting. Mint also has no maximum serving, so it’s unclear if and when it becomes high FODMAP.

Our final ingredients are cucumber, common tomatoes, and green onion tops. According to Monash, no FODMAPs were detected in these foods, so you can add as much of these as you’d like without adding to your FODMAP load.

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Whose Side Are You On?

This low FODMAP quinoa tabouleh has a fresh, delicious taste all on its own. But, if you’re using it as a side dish instead of a main, try it with these low FODMAP pork chops. The light seasoning of the breading will taste fantastic with the bright flavours of the tabouleh.

Want to try this low FODMAP quinoa tabouleh? Don’t forget to PIN THIS RECIPE for later!

Low FODMAP Quinoa Tabouleh
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins

Looking for a twist on your next quinoa salad? This low FODMAP quinoa tabouleh is packed with fresh flavours but light on FODMAPs. 

Course: Appetizer, Lunch
Cuisine: Lebanese
Servings: 6 people
Calories: 135 kcal
Author: The FODMAP Formula
What You Need
  • 1.5 cups water
  • 3/4 cup quinoa (rinsed)
  • 3 tbsp lemon juice
  • 2 tbsp extra-virgin olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 cup fresh parsley (chopped)
  • 1 cup cucumber (chopped)
  • 1/2 cup green onions (green parts only)
  • 1/4 cup fresh mint (chopped)
  • 1 common tomato (seeded, chopped)
What You Do
  1. Bring water to a boil in a large saucepan. Stir in the quinoa and return to a boil, then reduce to low heat, cover the pan and simmer the quinoa until the liquid is gone (about 20 minutes). Transfer the quinoa to a large bowl and let it cool off.

  2. While the quinoa is cooling, whisk together the lemon juice, oil, salt, and pepper in a small bowl. Pour it over the quinoa and add the parsley, cucumber, green onions, mint, and tomato and gently toss to coat. 


Low FODMAP Quinoa Tabouleh

Shake up your next quinoa salad with this low FODMAP quinoa tabouleh. Packed with fresh ingredients, it will keep your taste buds and your tummy happy. Did you like this recipe? Don’t forget to share it. Together we’ll get the Low FODMAP Diet down to a science!

P.S. Want access to more recipes, articles, and some fabulous freebies? Make sure to sign up for my mailing list below. As part of The FODMAP Formula community, you’ll get additional resources and VIP gifts delivered right to your inbox!

© 2018 Amy Agur – The FODMAP Formula 


You might also like one of these:

Low FODMAP Quinoa and Tuna Salad: Looking for a healthy, protein-packed recipe? With 19.8 g of protein per serving, this quinoa and tuna salad will keep you full throughout your busy day.

Low FODMAP Fruit and Walnut Salad: With the perfect combination of sweet, salty, and crunch, this fruit and walnut salad is an easy way to add some FODMAP friendly fibre to your diet.

Low FODMAP Summer Bruschetta Bites: This summer-inspired twist on a classic bruschetta bite will bring a pop of colour to your table all year long. Serve as an appetizer, dessert, or healthy snack.

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Leave a Comment

  • Amanda

    I love that you always list the type of FODMAP in each ingredient, as well as the safe amounts to keep it low FODMAP. Super helpful to ensure that I’m keeping it right for me. thanks!

    • Amy Agur

      Hi Amanda!

      I find it much easier to manage my FODMAP load when I know how much of each FODMAP group is in my food. I’m glad to hear you find it helpful as well!


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