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.
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.
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.
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.
PrintRecipe
Low FODMAP Italian Pasta Salad
- Total Time: 25 minutes
- Yield: 8
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
- 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
- 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
- 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
Laura Zehr says
Hi, Em! I have to eat low FODMAP and I have to watch my sugars as well. I found that millet has a lower glycemic index than rice. As far as grains go, it has a fair amount of protein. And I love pasta. I found Big Green Organic Food millet pasta which is just organic millet flour. It cooks up well, and it worked well in this pasta salad. It’s great to have that option! This pasta salad is a great summer dish!
Sylvie says
Hello,
I just made this today. This makes 8 servings? I divided it into 8 and it is a very tiny amount (I would only get a few bites). Is this meant to be just a side dish or as a stand alone dish?
Looking forward to hearing back from you.
Thank you kindly.
Em Schwartz, MS, RDN says
Hi Sylvie, Thanks for pointing this out. This recipe is one of my oldest and on my list to get updated when I return from maternity leave. Looking back at my notes, it appears I set the serving size based on it being a side dish because of nutrition, not necessarily FODMAP limits (which is what I usually base servings size on now). Most people should be able to tolerate larger servings of this recipe. The one ingredient I would be most mindful of is the cherry tomatoes because Monash has changed the low FODMAP serving size since the publication of this recipe. A low FODMAP serving is now 3 cherry tomatoes or 45 grams. -Emily
Sylvie says
Thank you so much for your reply! Yes, that’s what I was wondering, if it was for fodmap limits. Would it be safe to say that if this recipe was divided in 4 instead of 8, that it would be acceptable fodmap limit wise, granted that the cherry tomatoes don’t exceed 45g or 3 cherry tomatoes?
Em Schwartz, MS, RDN says
You're welcome, Sylvie. Yes, I think dividing it by 4 would be okay FODMAP-wise for most people. -Emily
Sarah says
Step one says to add the red wine vinaigrette to the pasta and step two you talk about making the vinaigrette..
Em Schwartz, MS, RDN says
Whoops! Thanks for pointing that error out, Sarah. I'll fix it now. -Em
Breland Green says
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
Em Schwartz, MS, RDN says
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
Susan Fox says
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
Em Schwartz, MS, RDN says
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.
Danielle says
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!
Emily says
Thank you, Danielle!
Chelle says
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! 🙂
Emily says
Thanks for sharing, Chelle!
Chris says
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!!!
Emily says
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!
Donna Bougourd says
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!
Emily says
Thanks for sharing, Donna! I'm so glad to hear you enjoyed it!
Elinor says
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!
Emily says
Thanks for sharing, Elinor! Glad you enjoyed it!!