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A serving spoon resting in a bowl of BLT (bacon, lettuce, tomato) pasta salad.

Low FODMAP BLT Pasta Salad

  • Author: Em Schwartz, MS, RDN
  • Total Time: 40 minutes
  • Yield: 6 1x
  • Diet: Low Lactose


This 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. 


  • 2 cups brown rice pasta // I like Tinkyada Brown Rice Fusilli or Spirals
  • Splash of extra-virgin olive oil
  • 2 cups chopped lettuce // romaine, iceberg, or other crunchy variety
  • ½ cup (about 1012 small or 90 grams) quartered cherry tomatoes
  • ½ cup crumbled bacon
  • ½ cup Fody Foods Garden Herb Dressing // or see notes for a homemade option
  • Salt and black pepper 


  1. Cook pasta according to package instructions. Drain pasta, transfer to a large bowl, and toss with a splash of olive oil to help prevent sticking. Cool the pasta to room temperature, about 20 minutes.
  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. 
  3. Serve at room temperature, or place in the refrigerator for 20 minutes before serving chilled.

To make ahead: Prep ingredients and store them separately in the refrigerator for up to a day. Toss ingredients together right before serving.


Low FODMAP Serving: One serving (about ¾ cup) of this recipe is made with low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the “FODMAP Notes” section (above the recipe).

Homemade Dressing: Whisk together 3 tablespoons extra-virgin olive oil, 1 tablespoon garlic-infused olive oil, 2 tablespoons lemon juice, 2 teaspoons Dijon mustard, ½ to 1 teaspoon maple syrup, ¼ teaspoon dried dill, and ¼ teaspoon salt.

  • Prep Time: 5 minutes
  • Wait Time: 20 minutes
  • Cook Time: 15 minutes
  • Category: Pasta Salad
  • Method: Stove Top
  • Cuisine: American

Keywords: low FODMAP pasta salad, low FODMAP side salad, low FODMAP side dish