Low FODMAP Lemon Herb Pasta Salad
Recipe

Low FODMAP Lemon Herb Pasta Salad

Published on Friday, May 24, 2024
by
Jessie Hulsey

Low-FODMAP
Acid Reflux
GERD
IBS
Jump to Recipe

Lemon pasta salad is a delicious and refreshing dish perfect for summer picnics and gatherings. 

This Low FODMAP pasta salad recipe is easy to make and an excellent option for those following a Low FODMAP diet. It is made with gluten-free pasta and fresh ingredients, making it a healthy and satisfying meal. The recipe is also easy to make and can be prepared in advance, making it a perfect option for picnics and other outdoor events. The dish is versatile and can be customized to suit individual tastes and preferences.

Creating the Perfect Low FODMAP Pasta Salad

When it comes to creating the perfect Low FODMAP pasta salad, there are a few key things to keep in mind. First and foremost, it's important to choose the right pasta. While traditional wheat-based pasta is off-limits on a Low FODMAP diet, there are plenty of gluten-free pasta options available. Brown rice pasta, fusilli, penne, rotini, and farfalle are all great choices.

Choosing the Right Pasta

When selecting gluten-free pasta, it is important to pay attention to the ingredients. Some pastas may contain high FODMAP ingredients like chickpea flour or inulin. Look for pastas with Low FODMAP ingredients like brown rice, quinoa, or corn.

Nutrition Benefits of Herbs

Incorporating fresh herbs is another important aspect of creating a delicious Low FODMAP pasta salad. Not only do herbs add flavor and depth to your dish, but they also offer a range of health benefits. Oregano, basil, and other herbs are rich in antioxidants and anti-inflammatory compounds that can help support overall health.

Selecting Low FODMAP Herbs

When selecting herbs for your Low FODMAP pasta salad, it's important to choose Low FODMAP varieties. Some high FODMAP herbs include garlic and onion, while Low FODMAP options include basil, oregano, and thyme. Consider using garlic-infused olive oil to add garlic flavor without the high FODMAP content.

To round out your Low FODMAP pasta salad, you can add plenty of fresh veggies like tomatoes, cucumbers, bell peppers, and olives. For the dressing, a simple mixture of olive oil, vinegar, lemon juice, salt, and black pepper is a great choice. With these tips in mind, you'll be well on your way to creating a delicious and nutritious Low FODMAP pasta salad.

Tips for Making a Flavorful Pasta Salad

Pasta salads are a great way to enjoy a delicious and satisfying meal during the warmer months. However, making a pasta salad that is both flavorful and healthy can be challenging. Here are some tips to help you make a delicious and healthy pasta salad:

1. Choose the Right Pasta

The type of pasta you use can make a big difference in the taste and texture of your pasta salad. Choose a pasta shape that can withstand the dressing and other ingredients. Rotini, fusilli, and penne are great options. Also, consider using whole-grain pasta for added fiber and nutrients.

2. Add Plenty of Vegetables

Vegetables are an essential part of any pasta salad. They add flavor, texture, and nutrients. Choose a variety of colorful vegetables, such as cherry tomatoes, bell peppers, cucumbers, and carrots. You can also add some leafy greens, like arugula or spinach.

3. Use a Flavorful Dressing

The dressing is what ties the pasta salad together and gives it flavor. Instead of using a store-bought dressing high in sodium and preservatives, make your own dressing using fresh ingredients like lemon juice, olive oil, and herbs. You can also use flavored vinegar like balsamic or red wine vinegar.

4. Add Protein

Adding protein to your pasta salad can make it more filling and satisfying. Grilled chicken, shrimp, or tofu are great options. You can also add some nuts or seeds for added crunch and protein.

5. Don't Overdo It with the Cheese

While cheese can add flavor to your pasta salad, it can also add a lot of calories and saturated fat. Use a small amount of cheese or skip it altogether. If you use cheese, choose a flavorful cheese like feta or goat cheese.

By following these tips, you can make a delicious and healthy pasta salad perfect for any occasion.

Serving Suggestions

Side Dish Pairings

Lemon pasta salad is a versatile dish that pairs well with many other foods. If you're serving it as a side dish, pair it with grilled chicken or roasted vegetables for a complete meal. Try serving it with marinated tofu or tempeh for a vegetarian or vegan option.

If you bring the salad to a potluck or BBQ, pair it with other Low FODMAP dishes like grilled shrimp skewers or a green salad with a simple vinaigrette. This will give guests various options to choose from and ensure that everyone can find something they can enjoy.

Variations

One of the great things about lemon pasta salad is that it's easy to customize to your liking. Here are a few variations to try:

  • Add some extra protein: If you want more protein to your meal, consider adding some grilled chicken or shrimp to your salad. Alternatively, you could add some chickpeas or white beans for a vegetarian option.

  • Switch up the veggies: While this recipe calls for cherry tomatoes and cucumbers, you could easily substitute other Low FODMAP vegetables like bell peppers, zucchini, or carrots.

  • Play with the dressing: If you're not a lemon fan, try using lime juice instead. You could also add fresh herbs like basil or parsley to the dressing for extra flavor.

  • Adjust the portion size: Depending on your needs, you may want to adjust the portion size of this salad. Aim for a smaller portion (around 1/2 cup) if you're serving it as a side dish. If you're having it as a main dish, you may want to have a larger portion (around 1-2 cups).

Overall, lemon pasta salad is a delicious and nutritious dish perfect for summer BBQs, potlucks, or a light meal. You can customize and enjoy it all year round with a few simple tweaks.

Frequently Asked Questions

Which types of pasta are considered Low FODMAP for a pasta salad?

When it comes to Low FODMAP pasta salad, it's important to choose the right type of pasta. Some pasta types contain high FODMAP ingredients such as wheat, garlic, and onion. However, there are plenty of Low FODMAP pasta options available. Some popular choices include brown rice pasta, quinoa pasta, and corn pasta. Additionally, some brands offer Low FODMAP pasta options made with alternative flours such as chickpea or lentil flour.

What common mistakes should I avoid when making a Low FODMAP pasta salad?

When making a Low FODMAP pasta salad, there are a few common mistakes to avoid. First, be sure to choose Low FODMAP ingredients for your salad. This means avoiding high FODMAP ingredients such as garlic, onion, and wheat. Additionally, be mindful of portion sizes. Eating too much of any food, even Low FODMAP options, can lead to digestive discomfort. Finally, be sure to read labels carefully. Some packaged foods, such as salad dressings, may contain high FODMAP ingredients.

How can I incorporate protein into a Low FODMAP lemon pasta salad recipe?

Adding protein to a Low FODMAP lemon pasta salad is easy and delicious. Grilled chicken, shrimp, or tofu are all great options. Additionally, you can add nuts or seeds such as almonds or sunflower seeds for a plant-based protein boost. If you're looking for a Low FODMAP cheese option, feta cheese is a great choice in moderation. Just be sure to check the serving size to ensure you're not consuming too much lactose.

[[ recipeID=recipe-8lvbe2uku, title=Low FODMAP Lemon Herb Pasta Salad ]]

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Jessie Hulsey

RD, LD

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Low FODMAP Lemon Herb Pasta Salad

Get ready for summertime with our Lemon Herb Pasta Salad. Bursting with vibrant flavors and Low FODMAP ingredients, it's the perfect addition to any lunch or dinner spread!

Servings: 6

Keywords:

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

Ingredients

Instructions

Ingredients

  • 8 ounces chickpea pasta
  • 3 mini cucumbers, sliced 
  • 1/4 cup quality extra virgin olive oil
  • zest and juice of 1 large lemon
  • 1/2 cup chopped fresh herbs (I used parsley & dill)
  • 1 tsp Gourmend green onion powder 
  • 1/2 cup freshly grated parmesan cheese
  • 2 tbsp pine nuts 
  • Salt & fresh ground black pepper to taste

Instructions

  1. Cooking the pasta begins by bringing a large stockpot of water (about 4 quarts) to a vigorous boil over high heat. 
  2. Once boiling, generously season the water with approximately 1 tablespoon of salt. 
  3. Following the package instructions, cook 8 ounces of pasta until al dente, typically around 11 minutes. After draining the pasta thoroughly, rinse it under cold water to halt the cooking process and allow it to reach room temperature. 
  4. Combine all the salad ingredients in a sizable mixing bowl: cooled pasta, sliced cucumbers, olive oil, zest and juice from one large lemon, chopped fresh herbs, Parmesan cheese, pine nuts, and seasonings. Mix thoroughly and adjust seasoning to taste with salt and pepper if necessary. 
  5. Serve immediately or transfer to a serving dish, garnishing with additional fresh herbs and Parmesan cheese if desired. Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 6

Amount Per Serving
Calories 274
% Daily Value*
Total Fat 14g 21%
Saturated Fat 2.6g 13%
Trans Fat 0g
Sodium 120.4mg 5%
Total Carbohydrate 26.7g 8%
Dietary Fiber 5.6g 22%
Sugars 1.7g
Protein 12.5g

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

Notes

Feel free to customize this salad with your favorite Low FODMAP vegetables or protein options.


If serving a crowd, double the recipe for a larger batch.


This salad can be made ahead of time and stored in the refrigerator for convenient meal prep.