Low FODMAP Cranberry-Almond Quinoa Salad

This 9-ingredient Low FODMAP Cranberry-Almond Quinoa Salad is a whole-grain alternative to bread-based holiday stuffing. It's plant-based and can be ready in less than an hour. The quinoa can even be made in an Instant Pot if you own one. Each serving features low FODMAP amounts of dried cranberries and sliced almonds. Keep reading to learn more.

Several of you spotted this quinoa salad in my maple-mustard salmon post and asked for the recipe. At that time (way back in 2017), we had limited FODMAP information about some of the ingredients. Although this particular salad fit into my modified low FODMAP lifestyle, I hesitated in officially sharing it until I had more knowledge.

Fast forward to 2020, and the amount of FODMAP information for foods has vastly increased thanks to the research at Monash University. We now know that ingredients like dried cranberries and almonds can be low FODMAP in specific serving sizes.

I created this recipe as an alternative to bread-based Thanksgiving stuffing. It features low FODMAP amounts of whole-grain quinoa, dried cranberries, toasted almonds, green onion tops, and a simple vinaigrette flavored with thyme.

Some other reasons why you might like this grain-based salad:

• Uses just 9 ingredients and can be ready in less than 45 minutes
• Source of plant-based protein and low FODMAP fiber
• Quinoa can be made on the stovetop or in an Instant Pot (my favorite way!) to free up stove space
• Great addition to an everyday meal or holiday dinner

Jump to:

• Shopping list
• Low FODMAP notes
• Instructions
• Serve this with
• Recipe

Shopping list

To make this fall-inspired quinoa salad, add these ingredients to your shopping list

• Quinoa - 1 cup dry (red, white, black, or tri-color can be used)
• Fody Foods Low FODMAP Vegetable Soup Base - 1 ½ teaspoon 
• Sliced almonds - ½ cup
• Extra virgin olive oil - 1 tablespoon
• Pure maple syrup - 1 tablespoon
• Red wine vinegar - 1 teaspoon
• Dried thyme - ¼ teaspoon
• Dried cranberries - ⅓ cup (40 grams) // FYI - ⅓ cup equals about 5 ⅓ US tablespoons.
• Sliced green onion tops (green parts only) - ¼ cup

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.

Almonds are low FODMAP in servings of 10 nuts or 12 grams. Larger servings contain higher amounts of GOS.

Cranberries (dried) are low FODMAP in servings up to 1 tablespoon or 15 grams, according to Monash University. Monash generally uses Australian measurements, and Australian tablespoons are slightly larger than tablespoons in the United States.

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).

Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.

Quinoa is a low-FODMAP whole grain and source of plant-based protein. White, red, and black quinoa have all been tested. The recommended low FODMAP serving is 1 cup cooked or 155 grams.

Red wine vinegar is low FODMAP in servings of 2 tablespoons or 42 grams.

Instructions

This Low FODMAP Cranberry-Almond Quinoa Salad requires three main steps:

1. Cook quinoa either on the stovetop or (my favorite!) using an Instant Pot.
2. Toast almonds in the oven.
3. Make the dressing and assemble the salad.

Stovetop Quinoa Instructions

1. Rinse quinoa and transfer to a medium saucepan (with lid). Stir in 2 cups (475 ml) water and low FODMAP vegetable broth base.
2. Bring mixture to a boil over medium-high to high heat. Once boiling, decrease the heat to medium, or enough to maintain a simmer. Continue to cook until the quinoa has absorbed all of the liquid, about 15 minutes.
3. Turn off the heat and cover for 5 minutes. Transfer the cooked quinoa to a large serving bowl.

Instant Pot Quinoa Instructions

1. Rinse quinoa and transfer to Instant Pot. Stir in 1 ½ cups (375 ml) water and low FODMAP vegetable broth base. Whisk to mix.
2. Secure the Instant Pot cover and switch the vent to “Sealing”. Select the “Manual” setting on the Instant Pot. Adjust the time to 1 minute on “High Pressure” and cook. It took my Instant Pot about 5 minutes to come to pressure before cooking.
3. Once the timer goes off, allow the pressure to naturally release for 10 minutes before carefully switching the vent to “Venting” to release any remaining pressure. Once the pin drops, remove the lid and transfer the cooked quinoa to a large serving bowl.

Toast Almonds

1. Preheat oven to 300°F.
2. Place almonds in an even, single layer on a dry sheet pan. Bake for 8-12 minutes or until almonds are just toasted and golden brown. Stay close, because the almonds can quickly go from golden to burnt.
3. Transfer the toasted almonds to the large mixing bowl with the cooked quinoa.

Assemble

1. In a small bowl, whisk together olive oil, maple syrup, red wine vinegar, and thyme.
2. To the large bowl with the cooked quinoa and toasted almonds, add the cranberries, green onion tops, and dressing. Stir to mix.
3. Serve salad warm. Or, refrigerate for 2 hours and serve chilled. Storage: Refrigerate in an airtight container for use within 2-3 days. Freezing is not recommended.

Serve this with

Enjoy this Low FODMAP Cranberry-Almond Quinoa Salad on its own or consider serving it with:

• Another protein food, like roasted chicken, turkey breast, or ham made with low FODMAP ingredients
• A low FODMAP veggie, like steamed carrots or a simple lettuce salad with your favorite low FODMAP salad dressing
• A serving of low FODMAP dairy, like a glass of lactose-free milk or almond milk. Or, slices of low FODMAP cheese (Cheddar, Swiss, Havarti, etc.)

Similar recipes

• Low FODMAP Quinoa Tabbouleh
• Low FODMAP Rainbow Quinoa Salad
• Low FODMAP Cilantro Lime Quinoa with Chicken

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