Low FODMAP Zesty Quinoa Salad

Low FODMAP Zesty Quinoa Salad

Published on Monday, April 17, 2023 by Kari Tallent

Spring is approaching and so are all the BBQs, picnics, and potluck gatherings. 

While this is generally well received, it can be an intimidating invitation for people with GI issues. In these situations, I often suggest bringing a safe dish that you can eat. If you suffer from GERD or IBS/IBD this recipe is an easy, and delicious option that is also Low FODMAP.

What is especially nice about this salad is that it can be a side dish, or you can add a protein to make it the main event. Once you combine all the ingredients, it is a rainbow of colors, especially if you use tri-colored quinoa or multicolored tomatoes. I often have people asking me for the recipe or special requesting it as the dish I bring to pass. 

This is a versatile dish as you can add or remove ingredients easily based on preference and flavor. 

I have swapped out the quinoa for gluten-free pasta, added bell peppers with the tomatoes, and omitted the cucumber, as requested by a friend who doesn’t like them. If tomatoes are a trigger for you, simply swap them out and add something else! You can't go wrong with 4 grams of fiber per serving and loaded with vitamins and minerals from plant-based foods. 

I often add chicken sausage or garbanzo (chickpea) beans to kick up the protein content when making this a main dish. It also pairs nicely with some balsamic marinated chicken breast, or you can add some hummus to give it a lovely Mediterranean twist. No matter how you spin it you can’t go wrong with this salad.

[[ recipeID=recipe-8lfttlomr, title=Low FODMAP Zesty Quinoa Salad ]]

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Low FODMAP Zesty Quinoa Salad

Servings: 6


  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins





  • 1/4 cup olive oil
  • 1 tsp cumin
  • 2 tablespoons lemon juice 1 large lemon
  • 1 tablespoon golden balsamic vinegar or champagne vinegar
  • 1 teaspoon pure maple syrup
  • Kosher salt and black pepper to taste

Quinoa Salad

  • 2 cups cold cooked quinoa
  • 2 cups fresh spinach leaves chopped
  • 1 cup chopped cucumber
  • 1 cup halved grape or cherry tomatoes
  • 1 large avocado pitted, peeled, and chopped
  • Kosher salt and black pepper to taste
  • Optional ingredient – 1 can rinsed garbanzo beans/chickpeas


  1. First, make the dressing. In a small bowl or jar, whisk together the olive oil, cumin, lemon juice, vinegar, maple syrup, salt, and pepper. Set aside.
  2. Cook quinoa according to the directions, remember it will expand so only use 1 cup uncooked. Allow to cool.
  3. In a large bowl, combine quinoa, spinach, cucumber, tomatoes, and avocado.
  4. Drizzle salad with dressing and gently stir until salad is coated with the dressing. Season with salt and pepper, to taste. Serve.
  5. (Special note: if you have time to prepare a day ahead it tastes even better after marinating; do not add avocado until ready to serve as it will brown)

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 6

Amount Per Serving
Calories 225
% Daily Value*
Total Fat 15g 23%
Saturated Fat 2g 10%
Trans Fat 0g
Sodium 19mg 0%
Total Carbohydrate 19g 6%
Dietary Fiber 4g 16%
Sugars 3g
Protein 4g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


Optional Ingredients are not included in the Nutrient Analysis.