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    Home » Low FODMAP Recipes » Low FODMAP Italian Pasta Salad

    Low FODMAP Italian Pasta Salad

    Published: Jun 21, 2018 | Updated: Dec 24, 2022 by Em Schwartz, MS, RDN

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    Bowl of Low FODMAP Italian Pasta Salad

    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    Kalamata olives, tomatoes, cucumber and gluten-free pasta is tossed in a FODMAP-friendly Italian dressing to make this flavor-filled Low FODMAP Italian Pasta Salad.

    Bowl of Low FODMAP Italian Pasta Salad

    Where I’m from, this salad is a classic summer dish. It’s a frequent flier at gatherings, but I love to make it as an easy salad that keeps well in the fridge. Al and I will enjoy it as an easy warm-weather meal or side salad, usually with grilled chicken.

    More traditional recipes often include a dressing that contains garlic, pepperoni and/or onion. To make this low FODMAP, I created my own FODMAP-friendly Italian dressing, omitted the onions and subbed in optional prosciutto (just pork and salt) for the pepperoni.

    Low FODMAP Italian Pasta Salad

    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    Gluten Free Pasta

    I am a huge fan of brown rice pasta. It provides a source of whole grain for us gluten-free eaters, but also has, in my opinion, a better texture than some other gluten-free pasta.

    Some of my favorites are Tinkyada and Aldi’s gluten-free line. Side note: If you have an Aldi near you, they have some great gluten-free options at more affordable price points.

    For this salad, I used rotini, but penne, farfalle or another smaller-shaped pasta also works well.

    Low FODMAP Italian Pasta Salad

    Serving Suggestions

    If you’re not making this salad for a crowd, I will typically enjoy larger portions as a meal or smaller portions with a side of lean protein, usually grilled chicken or salmon.

    To make this vegetarian, omit the prosciutto. Make it vegan by omitting the prosciutto and the feta.

    Being dairy free, I omit the feta when I make this recipe, however, I’ll serve it with a container of feta for dairy-eating folk to add to their salad if they so choose.

    Print
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    Bowl of Low FODMAP Italian Salad

    Low FODMAP Italian Pasta Salad


    ★★★★★

    5 from 3 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 25 minutes
    • Yield: 8 1x
    Print Recipe
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    Description

    Kalamata olives, tomatoes, cucumber and gluten-free pasta is tossed in a FODMAP-friendly Italian dressing to make this flavor-filled Low FODMAP Italian Pasta Salad.


    Ingredients

    Scale
    • 8 oz. uncooked brown rice farfalle or rotini
    • ½ English cucumber, seeded and diced
    • 8 cherry tomatoes, quartered
    • ¼ cup pitted kalamata olives
    • 2 Tbsp. minced chives

    Optional Mix-Ins

    • 4 oz. prosciutto, diced
    • 4 oz. crumbled feta

    Low FODMAP Red Wine Vinaigrette

    • 2 Tbsp. red wine vinegar
    • ½ cup olive oil
    • 2 Tbsp. garlic-infused olive oil
    • 1 tsp. dried oregano
    • ½ tsp. dried basil
    • ½ tsp. dijon mustard
    • ¼ tsp. sugar
    • Salt and pepper, to taste

    Instructions

    1. Cook pasta according to package instructions. Drain and rinse pasta under cold water until cool. Place pasta in a large mixing bowl and add cucumber, tomatoes, olives, chives, and optional mix-ins. Stir to mix and set aside
    2. Place all red wine vinaigrette ingredients except the salt into a blender and blend until well mixed. Season to taste with salt. Pour over mixed pasta salad and stir to mix. Serve or refrigerate until ready to eat. 
    • Prep Time: 10 mins
    • Cook Time: 15 mins
    • Category: Side Dish
    • Method: Stove
    • Cuisine: Italian American

    Keywords: cold salad, pasta salad, gluten free,

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

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    Reader Interactions

    Comments

    1. Sarah says

      December 22, 2022 at 11:02 pm

      Step one says to add the red wine vinaigrette to the pasta and step two you talk about making the vinaigrette..

      Reply
      • Em Schwartz, MS, RDN says

        December 24, 2022 at 8:10 am

        Whoops! Thanks for pointing that error out, Sarah. I’ll fix it now. -Em

        Reply
    2. Breland Green says

      August 03, 2021 at 10:55 am

      Em, this looks delicious! Thank you for sharing! I plan on trying it out this week. How many days do you think this would keep for in the fridge before going bad?

      Thank you!
      Bre

      Reply
      • Em Schwartz, MS, RDN says

        August 04, 2021 at 1:43 pm

        Hi Bre! It should be good for up to 3-4 days. If you’re not used to eating brown rice pasta, the texture of it can change over time. I don’t mind the textural changes, but I know some people do. Just a heads up. 🙂 Hope that helps, -Em

        Reply
    3. Susan Fox says

      September 12, 2020 at 3:42 pm

      Looks amazing,
      Would this salad work with no meat and instead of feta use chunks of hard cheese like cheddar and then be able to take on airplane for long flight or does the salad dressing have to remain in fridge.
      Thank you

      Reply
      • Em Schwartz, MS, RDN says

        September 15, 2020 at 9:46 am

        Hi Susan, from a FODMAP standpoint these modifications should work fine. However, I can’t confidently recommend this plan from a food safety standpoint due to the perishable ingredients (sliced cucumber, cut tomatoes, cooked pasta, etc.) in the salad. The current US recommendations are to consume perishable food items within two hours unless they can be kept cold. More information about these recommendations can be found in the last section of this article from the US Dept. of Health.

        Reply
    4. Danielle says

      May 21, 2019 at 11:22 pm

      Another great recipe! Once again, you’ve satisfied my low fodmap needs and my husband’s palate. Easy to make, tasty dressing. I skipped the meat and served this as a side to some chops. Thanks again!

      ★★★★★

      Reply
      • Emily says

        May 28, 2019 at 8:54 pm

        Thank you, Danielle!

        Reply
    5. Chelle says

      April 17, 2019 at 11:59 am

      Thank you for this recipe! I just made it today, adding carrots and leaving out the meat. The vinaigrette is really good! I see using that on regular salads too! 🙂

      ★★★★★

      Reply
      • Emily says

        May 06, 2019 at 4:32 pm

        Thanks for sharing, Chelle!

        Reply
    6. Chris says

      March 22, 2019 at 11:50 am

      This is another go-to recipe for us. While hubby is eliminating FODMAPS and nightshades (and several other foods) he makes this without tomatoes or bell peppers but adds carrot ribbons, diced chicken breast and/or bacon for added protein. I can’t thank you enough, Emily, for giving us yummy recipes that bring joy in the midst of disheartening dietary issues. THANK YOU!!!

      Reply
      • Emily says

        March 24, 2019 at 8:12 pm

        Thank you, Chris!! Your comment made my day! So, thank YOU! 🙂 I’m glad to hear this recipe is a hit and that you have modified it to meet your (husband’s) needs. They sound like delicious modifications. Thanks for sharing!

        Reply
    7. Donna Bougourd says

      March 10, 2019 at 10:43 pm

      This is lovely! I halved the amount of olive oil (personal preference).
      Loved it!
      Will be going back on gluten once I have finished challenging – this is definitely a keeper!

      ★★★★★

      Reply
      • Emily says

        March 11, 2019 at 7:48 pm

        Thanks for sharing, Donna! I’m so glad to hear you enjoyed it!

        Reply
    8. Elinor says

      June 24, 2018 at 3:59 pm

      This was really really good! I made it for lunch on a warm summer day and it was perfect. Will make again. Thanks for the recipe!

      Reply
      • Emily says

        June 26, 2018 at 7:32 pm

        Thanks for sharing, Elinor! Glad you enjoyed it!!

        Reply

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