Low FODMAP BLT Pasta Salad

Looking for a quick and yummy gut-friendly summer side dish? This healthy 6-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

Ingredients

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

• Brown rice pasta – I use Tinkyada Brown Rice Fusilli or Spirals. 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 it 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. If you don’t have Fody’s Dressing, check out the recipe for a homemade recipe in the notes section of the recipe card.

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.

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. 3/2022 Update: 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 3 tomatoes or 45 grams. Larger servings contain higher levels of excess fructose.

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.

Instructions

To make this low FODMAP pasta salad, simply:

STEP 1: Cook pasta according to package instructions. Drain and toss with a splash of olive oil to help prevent sticking. Cool the pasta to room temperature; about 20-30 minutes.

STEP 2: After cooling, add the lettuce, tomatoes, and bacon to the cooked pasta. Pour in the dressing and stir until everything is well coated. Season with salt and pepper.

STEP 3: Serve at room temperature, or place in the refrigerator for 20 minutes before serving chilled.

STORAGE: This salad doesn’t store well. If you’d like to prep it in advance, I suggest preparing the ingredients individually and storing them separately in the refrigerator for up to a day. Then, toss the salad together right before serving.

Variations

To make this salad your very own, consider adding:

• Sliced green onion tops (green parts only) to add a pop of FODMAP-friendly onion flavor
• Small cubes of your favorite low FODMAP cheese (like cheddar, swiss, or havarti)
• 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 favorites include strawberries, grapes, and pineapple. Use your Monash University FODMAP App to find more options with low FODMAP serving sizes.

You might also like:

• Low FODMAP Italian Pasta Salad
• Low FODMAP Quinoa Tabbouleh
• Low FODMAP Cranberry-Almond Quinoa Salad

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