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A bowl of a quinoa salad studded with colorful veggies.

Low FODMAP Rainbow Quinoa Salad

  • Author: Em Schwartz, MS, RDN
  • Total Time: 30 minutes
  • Yield: 8 1x
  • Diet: Low Lactose


Eat the rainbow with this Low FODMAP Rainbow Quinoa Salad. It’s filled with whole-grain quinoa, fresh veggies, and a delicious Asian-inspired dressing.




  • 1 cup uncooked quinoa
  • 2 cups water
  • 1 cup shredded red cabbage
  • 1 cup diced zucchini
  • ½ cup diced red bell pepper
  • ¼ cup chopped cilantro leaves
  • ½ medium jalapeño, minced (optional); seeds can be removed for less heat
  • 4 green onion tops (green parts only), sliced


  • ¼ cup reduced-sodium soy sauce (or tamari)
  • 1 tablespoon rice vinegar
  • 2 teaspoons toasted sesame oil
  • ½ teaspoon ground ginger
  • ¼ teaspoon red pepper flakes (optional)


  1. Rinse quinoa. Transfer to a medium saucepan. Add water and bring to a boil over medium-high heat. Reduce heat to low and simmer for 15 minutes or until the water is absorbed. Remove quinoa from heat. Cover and let the quinoa sit for 5 minutes. Fluff with a fork.
  2. Place cooked quinoa, red cabbage, zucchini, red pepper, cilantro, jalapeno, and green onions (green parts only) in a large bowl.
  3. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, ground ginger, and red pepper flakes. Pour salad dressing over quinoa mixture and stir to mix. Season with salt.
  4. Serve warm or chill in the refrigerator until ready to eat.


Low FODMAP Serving: One serving (1/8th recipe) should be low FODMAP based on ingredients. For more information on specific ingredients, please check out the “low FODMAP notes” section (in the post above the recipe) or refer to the Monash FODMAP app

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Salad
  • Method: Stove
  • Cuisine: American

Keywords: Whole grain, grain salad, gluten free