Looking for a quick and yummy gut-friendly summer side dish? This 5-ingredient Low FODMAP BLT Pasta Salad combines whole grain pasta, crunchy lettuce, sweet cherry tomatoes, a sprinkle of bacon, and Fody Foods Garden Herb dressing. It’s perfect for a summer side dish and pairs nicely with grilled chicken or pork chops.
Transparency Statement: This post is not sponsored. However, my friends at FODY Foods kindly provided me with free products to help create this recipe. All opinions are my own.
It is finally starting to feel like summer here in Minnesota. After seven LONG months of record snowfalls and extremely low temps, I think it’s safe to say we are all ready for a little sunshine, warm weather, and summer BBQs!
And, this Low FODMAP BLT Pasta Salad is a delicious addition to any summer get-together. It features brown rice pasta, crunchy lettuce, sweet cherry tomatoes, a sprinkle of bacon, and Fody Foods Garden Herb Dressing.
Why you might also like this salad:
- Easy to make and calls for just 5 ingredients
- Low FODMAP, gluten-free, dairy-free, and nut-free
- Pairs nicely with many grilled foods
- Provides a serving of FODMAP-friendly whole grains and veggies
Shopping list
This Low FODMAP BLT Pasta Salad calls for just five main ingredients:
- Brown rice pasta – I use Tinkyada Brown Rice Fusilli. It is a whole grain option and doesn’t get mushy like many other gluten-free pasta products.
- Crunchy lettuce -I use romaine, but you could also use iceberg or another crunchy bacon
- Sweet cherry tomatoes – add a nice pop of color and sweetness to this salad.
- Crumbled bacon – I like to bake up a bunch of bacon with my less-mess Perfectly Baked Bacon method, let it cool, and then crumble for this salad.
- Fody Foods Garden Herb Dressing – is a quick and convenient way to add FODMAP-friendly flavor to this and many other salads. This particular dressing has a subtle Italian dressing vibe. It’s also certified low FODMAP by Monash University.
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that 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.
Brown rice pasta is a type of gluten-free pasta. Gluten-free pasta has a recommended low FODMAP serving size of 1 cup (cooked) or 145 grams. Brown rice pasta is 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.
Fody Foods products are certified low FODMAP by Monash University. This means that they have been tested for FODMAPs in a laboratory and a single serving of each product has been confirmed to be low FODMAP.
Fody Foods products can be purchased on FodyFoods.com (use funwithoutfodmaps15 for 15% off your first order), Amazon, Thrive Market, and a growing number of grocery stores (usually in the “natural” or “health” foods section).
Lettuce: Iceberg, butter, and red coral lettuce contain only trace amounts of FODMAPs. Enjoy according to your appetite. Romaine is also low FODMAP – the recommended serving is up to 2 cups or 75 grams.
Variations
To make this salad your very own, I invite you to play around with adding one or more of the following:
- Sliced green onion tops (green parts only) to add a pop of FODMAP-friendly onion flavor
- A sprinkle of low FODMAP cheese
- A pinch or two of red pepper flakes for my fellow spicy food lovers
Serve this with
Serve this summery Low FODMAP BLT Pasta Salad with your favorite grilled lean protein, like chicken or pork.
Enjoy with a side of low FODMAP fruit. Some of my favorites are strawberries, grapes, and pineapple. Use your Monash University FODMAP App to find more options with low FODMAP serving sizes.
Low FODMAP BLT Pasta Salad
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Total Time: 20 minutes
- Yield: 6 1x
Description
This 5-ingredient Low FODMAP BLT Pasta Salad combines whole grain pasta, crunchy lettuce, sweet cherry tomatoes, a sprinkle of bacon, and Fody Foods Garden Herb dressing.
Ingredients
- 2 cups cooked brown rice pasta, drained and cooled (I used Tinkyada Brown Rice Fusilli)
- 2 cups chopped lettuce (romaine, iceberg, or other crunchy variety)
- ½ cup (about 10–12 small) quartered cherry tomatoes
- ½ cup crumbled bacon
- ⅓ cup Fody Foods Garden Herb Dressing
- Salt and pepper, to taste
Instructions
- In a large bowl, toss together cooked pasta, lettuce, tomatoes, and bacon. Add dressing and stir until everything is well coated. Add more dressing, if desired. Season with salt and pepper to taste.
- Serve immediately or place in the refrigerator for 20 minutes before serving.
- To make ahead, prep ingredients and store separately in the refrigerator for up to a day. Toss ingredients together immediately before serving.
- Category: Salad
- Cuisine: American
Keywords: side salad, side dish, gluten-free, pasta salad
Wendy says
Every time we order from Fody (we keep the barbecue sauce and salsa in stock in our pantry!) we buy something new to try. Our last order we added the Garden Herb Dressing but had no idea what to do with it. A couple days later I saw this recipe on Instagram and we immediately made it. Wow wow wow is all I can say!!!!! We have made it every week since it was posted, including a double batch we shared with fodmap eating family. This is one of our favorite fodmap recipes ever and is so perfect for these long, hot summer days. Thank you!
★★★★★
Emily says
Oh, thank you so much, Wendy! We’ve also been making this salad quite a bit this summer. So, I’m thrilled to hear you’ve also been enjoying it. Thanks for taking the time to share! I really appreciate it, Wendy!