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    Home » Plant-Based » Low FODMAP Quinoa Tabbouleh

    Low FODMAP Quinoa Tabbouleh

    Published: Jun 14, 2017 | Updated: Nov 4, 2020 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    Two photos of low FODMAP quinoa tabbouleh
    A shallow white bowl filled with a mixture of quinoa, tomato, cucumber, and fresh herbs. The bowl sits on a white marble background with a white cloth napkin on the side. A black text overlay reads Low FODMAP Quinoa Tabbouleh
    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.
    Close up of a grain salad made with quinoa, tomatoes, cucumber, and fresh herbs

    Whenever possible, I enjoy experimenting with flavors from around the world. Inspired by a dish I had while studying abroad in Egypt, this Low FODMAP Quinoa Tabbouleh is gluten-free (it’s normally made with wheat bulgur) and filled with fresh flavor!

    Ingredients needed for low FODMAP quinoa tabbouleh measured out into white bowls

    Shopping list

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

    • Quinoa – 3 cups cooked (about 1 cup dry)
    • Garlic-infused oil – ⅓ cup
    • Lemon – 3 tablespoons juice + 1 teaspoon zest (about 1 lemon)
    • Roma tomatoes – 1 cup diced (about 3 medium)
    • Cucumber – 1 cup diced (about ½ cucumber)
    • Flat-leaf parsley – ½ cup chopped
    • Fresh mint leaves – ½ cup chopped

    Optional mix-ins:

    • Feta cheese – ⅓ cup crumbled
    • Kalamata olives – ⅓ cup halves

    Low FODMAP notes

    In this section, I share information for certain ingredients that are either frequently asked about or that 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.

    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.

    Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

    Roma tomatoes can be low FODMAP depending on the serving size. The low FODMAP serving size is one “small” Roma tomato or 75 grams. Large servings contain higher amounts of fructans.

    Cucumbers are a FODMAP-free food. Enjoy according to your appetite.

    Optional mix-ins

    Feta cheese: A low FODMAP serving is 3 tablespoons or 40 grams. Lactose content may vary between brands. Look for products that have less than 1 gram of sugar per serving, like Athenos Traditional Feta. Find grams of sugar on the nutrition facts panel in the US.

    Olives contain minimal FODMAPs. Enjoy according to your appetite.

    A shallow white bowl filled with quinoa tabbouleh

    Instructions

    To make this low FODMAP quinoa tabbouleh, simply:

    Step 1: If not already prepared, cook quinoa according to package instructions. One cup dry quinoa generally yields 3 cups cooked. Transfer cooked quinoa to a large mixing bowl.

    Whisking together a simple lemon vinaigrette in a small glass measuring cup

    Step 2: In a small mixing bowl, whisk together garlic-infused oil, lemon juice, lemon zest, salt, and pepper.

    A large glass bowl with cooked quinoa, diced tomato, diced cucumber, chopped fresh mint and parsley ready for mixing

    Step 3: To the large mixing bowl with the cooked quinoa, add the tomato, cucumber, parsley, mint, and lemon vinaigrette. Add optional feta and olives. Stir to mix.

    Quinoa, fresh veggies and herbs have been mixed with a lemon vinaigrette in a large glass bowl with a gray silicone scoopula

    Serve after preparing. Or, cover and refrigerate for an hour and serve chilled.

    White quinoa salad studded with diced cucumber, roma tomato, and flecks of parsley and mint.

    Similar recipes

    • Low FODMAP Mediterranean Coleslaw
    • Low FODMAP Caprese Pasta Salad
    • Low FODMAP Rainbow Quinoa Salad
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    A shallow white bowl filled with quinoa tabbouleh

    Low FODMAP Quinoa Tabbouleh


    ★★★★★

    4.7 from 11 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 25 minutes
    • Yield: 6
    • Diet: Low Lactose
    Print Recipe
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    Description

    With fresh tomatoes, cucumber, and lots of herbs, this gluten-free Low FODMAP Quinoa Tabbouleh is filled with fresh, Mediterranean-inspired flavor.


    Ingredients

    Scale
    • 3 cups leftover cooked quinoa
    • ⅓ cup garlic-infused olive oil
    • 3 tablespoons lemon juice + 1 teaspoon lemon zest (about 1 lemon)
    • Salt and pepper
    • 1 cup diced Roma tomatoes (about 3 small)
    • 1 cup diced cucumber (about ½ cucumber)
    • ½ cup chopped flat-leaf parsley
    • ½ cup chopped fresh mint leaves

    Optional Mix-Ins:

    • ⅓ cup crumbled feta cheese
    • ⅓ cup halved kalamata olives

    Instructions

    1. If not already prepared, cook quinoa according to package instructions. One cup dry quinoa generally yields 3 cups cooked. Transfer cooked quinoa to a large mixing bowl.
    2. In a small mixing bowl, whisk together garlic-infused oil, lemon juice, lemon zest, salt, and pepper.
    3. To the large mixing bowl with the cooked quinoa, add the tomato, cucumber, parsley, mint, and lemon vinaigrette. Add optional feta and olives. Stir to mix.
    4. Serve after preparing. Or, cover and refrigerate for an hour and serve chilled.
    • Prep Time: 25 minutes
    • Cook Time: 0 minutes
    • Category: Side Dish
    • Cuisine: Mediterranean

    Did you make this recipe?

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    Pin it for later

    A shallow white bowl filled with a mixture of quinoa, tomato, cucumber, and fresh herbs. The bowl sits on a white marble background with a white cloth napkin on the side. A black text overlay reads Low FODMAP Quinoa Tabbouleh
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    Reader Interactions

    Comments

    1. Becky says

      December 02, 2021 at 11:13 am

      3 cups of quinoa was a lot. I liked it but the recipe makes a lot. May make it again but use half the quinoa

      ★★

      Reply
    2. Beth says

      October 16, 2021 at 3:48 pm

      I’m giving a 5 star rating but I haven’t yet tried this but I love all the ingredients except olives. My question is how far in advance can you make this?

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        October 21, 2021 at 10:16 am

        Hi Beth, this salad has a tendency to get a little soggy the longer it sits because of the water-rich veggies (tomatoes and cucumbers). So, for best results, I’d suggest prepping and storing all of the ingredients separately and then tossing right before serving. Should be okay in the fridge for up to 3 days. Best, Emily

        Reply
    3. Susan says

      September 25, 2021 at 12:49 pm

      We really enjoyed this. I did substitute sorghum for the quinoa (I love quinoa, but hubby won’t touch it!) The sorghum worked really well !

      ★★★★★

      Reply
    4. Megan says

      September 10, 2020 at 6:57 pm

      This turned out great and I have plenty of leftovers. And I had all of the ingredients in my garden. I added sautéed zucchini and the Moroccan chicken from your site. Yum!

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        September 11, 2020 at 7:09 am

        Love the zucchini addition, Megan! Thank you for taking the time to leave a review.

        Reply
    5. Lorraine says

      July 04, 2020 at 12:04 pm

      Sooooooo yummy! I love that this is high fiber but low fodmap. I’m constantly searching for recipes like that. I like to add toasted pine nuts to mine, too! Thank you!

      ★★★★★

      Reply
    6. Alyssa says

      July 11, 2019 at 11:59 am

      This is delicious! Thank you for yet another wonderful recipe! I cooked the quinoa fresh instead of using leftover and was so impatient, I threw the quinoa into the rest of the mixture while it was still warm… and then proceeded to shovel it into my mouth. Not one of my finer moments, but I didn’t care! It was great warm, it’s great cold, can’t go wrong! I like the idea that another individual had about adding chicken and making it a whole meal. Would probably also be great with some toasted pine nuts. Might try that next time… Yum! Thanks again for your awesome recipes! Makes this journey a bit easier! 🙂

      ★★★★★

      Reply
      • Emily says

        July 16, 2019 at 5:43 pm

        “proceeded to shovel it into my mouth” – Haha, love it! Thank you for taking the time to share, Alyssa! Your comment definitely made my day. 🙂

        Reply
    7. Carolyn says

      July 22, 2018 at 10:08 pm

      This is my favorite recipe of all time. It’s health, flavorful, and low FODMAP. I make this for parties and it’s a big hit. Thank you for this recipe bc it’s one of my favorite meals (I add chicken and it’s a full meal).

      ★★★★★

      Reply
      • Emily says

        July 23, 2018 at 12:48 pm

        Thank you, Carolyn! I’m so glad you like it as much as I do 🙂

        Reply
    8. Janis says

      February 26, 2018 at 9:31 pm

      Emily this is amazing!!! One of the best things, low FODMAP or not, that I have ever eaten in my life. Totally loved it, and will be making it all. the. time. For real. Thanks for sharing!!!

      ★★★★★

      Reply
      • Emily says

        February 27, 2018 at 5:32 am

        Awww thank YOU, Janis! Thanks for trying it and taking the time to share your thoughts! I really appreciate it and am thrilled to hear that you loved this recipe. Thanks again! 🙂

        Reply
    9. Lindsey says

      February 12, 2018 at 3:13 pm

      I LOVE this recipe! It is so fresh, flavorful, and unique. I find myself craving it even. I have tried other quinoa recipes, but this one is by far my favorite. Thank you! You are a culinary artist!

      ★★★★★

      Reply
      • Emily says

        February 17, 2018 at 12:53 pm

        Thank YOU, Lindsey! I am so glad you enjoy it as much as I do! 🙂

        Reply
    10. Frank says

      November 30, 2017 at 7:25 am

      This was ridiculously good. For those reading, I did the following: I only had about 2/3 cup of quinoa left in the bag but it worked well still. I did 2 tsp coarse pepper, 1 tsp sea salt. Probably could have done more pepper but honestly, there is so much flavor going on in this thing that it almost doesn’t matter. I had a whole regular cucumber in the fridge so we used that instead of the seedless. I had a sprig of regular parsley in the fridge so we used that instead of Italian. I dumped a whole container of fresh organic Kalamata olives into it. I meant to halve them but didn’t have time due to our entree coming off the grill so we just drained the container and dumped them all in whole. We tossed a very liberal amount of Feta into the bowl also. One last whisk of the dressing and dumped that in. FYI, this makes a VERY huge bowl so make sure you use a large one. We didn’t realize and had to transfer to a larger bowl so use the biggest one in your set. So flipping good. We had to go grab large spoons to shovel this in to our holes. We just started spooning it right out of the bowl instead of putting more onto our plates. SOOOooooooo yummmmmmmy!! 🙂

      ★★★★★

      Reply
      • Emily says

        November 30, 2017 at 4:53 pm

        Thanks for sharing, Frank! And you’re absolutely right. This recipe does make quite a LARGE bowl (of yumminess)! 😉 I appreciate you taking the time to try this recipe and share your thoughts, Frank!

        Reply
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