Low FODMAP Caprese Pasta Salad

Low FODMAP Caprese pasta salad features cherry tomatoes, mozzarella, basil, balsamic, and whole-grain brown rice pasta. Make this simple low FODMAP salad with just 7 ingredients in about 30 minutes.

Filled with fresh ingredients and the classic combo of tomatoes, basil and balsamic, this Low FODMAP Caprese Pasta Salad just screams sunshine and summer!

I've chosen to use brown rice spaghetti for a serving of whole grains and a boost of low FODMAP fiber.

The mozzarella is a classic Caprese component, however, it can be omitted to make this salad plant-based and dairy-free.

Make this simple low FODMAP salad with just 7 ingredients in about 30 minutes.

Shopping list

To make this easy low FODMAP Caprese pasta salad, add these ingredients to your shopping list:

Produce

• Cherry tomatoes - 16 (about 150 g)
• Basil - ¼ cup

Dairy Items

• Mozzarella - 8 ounces

Grocery Items

• Balsamic vinegar - 2 tablespoons
• Low FODMAP Italian Seasoning - 1 tablespoon (I make my own or use Simply Organic Italian Seasoning - an onion/garlic-free option)

Specialty Items

• Brown rice spaghetti - 12 ounces
• Garlic-infused oil - ⅓ cup (I like Colavita Roasted Garlic Olive Oil )

Low FODMAP notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Basil is low FODMAP in servings of 1 tablespoon (5 grams), according to Monash University, although they don't provide guidance beyond that amount. The FODMAP Friendly Food Program has also tested fresh basil and lists a low FODMAP serving size of ¼ cup (16 grams).

Balsamic Vinegar: A low FODMAP serving is 1 tablespoon or 21 grams. Larger servings contain higher amounts of excess fructose.

Brown rice pasta is low FODMAP in servings of 1 cup cooked (150 g). It's also a source of low FODMAP whole grains. Some brands I enjoy include Tinkyada, Jovial, and Trader Joe's.

Cherry tomatoes are low FODMAP in servings of 5 tomatoes or 75 grams. Monash University retested cherry tomatoes and, as a result, has changed the low FODMAP serving. A low FODMAP serving of cherry tomatoes is now considered to be 5 medium tomatoes or 45 grams. Larger servings contain higher levels of excess fructose.

Garlic-infused oil is a popular way to add garlic flavor on the low FODMAP diet. Monash University suggests a serving size of 1 tablespoon (20 ml), though it has been tested as low FODMAP in much larger amounts (up to 500 grams). Learn more about why it's generally well tolerated in my Low FODMAP Garlic and Onion Substitutes post. Both Fody Foods Garlic-Infused Olive Oil and Colavita Roasted Garlic Olive Oil have been tested and were certified.

Low FODMAP Italian Seasoning: Some packaged Italian seasoning blends contain high FODMAP onion or garlic powder. Double-check ingredients before purchasing.

Simply Organic Italian Seasoning and McCormick Gourmet Italian Seasoning are two blends that do not contain garlic or onion. Or, consider making your own.

Mozzarella is a low-lactose cheese. The recommended low FODMAP serving size is ¼ cup or 40 grams.

Instructions

To make this easy low FODMAP pasta salad, simply:

Step 1: Cook spaghetti according to package directions. Drain and rinse. Transfer cooked pasta to a large bowl.

Step 2: While pasta is cooking, whisk together olive oil, balsamic vinegar, and Italian seasoning. Adjust flavor with salt and pepper.

Step 3: Toss cooked pasta with the dressing, cherry tomatoes, mozzarella, and basil.

Serve pasta salad slightly warm. Or, chill in the refrigerator for 1-2 hours and serve cold.

Similar recipes

• Low FODMAP Dilly Potato Salad
• Low FODMAP Italian Pasta Salad
• Low FODMAP Quinoa Tabbouleh

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