Mediterranean Pasta Salad (low-FODMAP, gluten-free recipe)

 This low FODMAP pasta salad will be your new go-to recipe. It can be made ahead, plus it's fresh, summery, and perfect for get-togethers. #calmbellykitchen 

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Just about everyone needs a go-to pasta salad. And it’s no different when it comes to the Calm Belly Kitchen community

...in fact, I have proof:

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Pretty convincing proof that you guys LOVE pasta salad, right!?

As soon as I saw the results of that poll, I got going on this recipe with our contributor, Jenna. It’s summery, fresh, and beautiful, but there are even more reasons why this pasta salad is going to be your new low-FODMAP go-to…

  • It’s hearty enough to be a meal
  • You can bring it to summer get-togethers when low-FODMAP options may not be available
  • It’s adaptable (swap in different veggies or make it vegetarian)

This recipe shows off tomatoes and green beans...

...but as with any low-FODMAP dish, portion size matters if you want to keep your FODMAP intake under control. A meal size serving (¼ of the recipe) contain portion sizes that are well under the low-FODMAP limit for cherry tomatoes and green beans.

Finally, a note on the dressing:

If you’ve every made pasta salad, you know that noodles can soak up your dressing fast. This isn’t a major problem, but we find it’s best to reserve half the vinaigrette and add it to the chilled salad as close to the serving time as possible. This recipe makes plenty of dressing, so add it slowly and use as much as you like.

Do you have a low-FODMAP pasta recipe? Tell me in the comments! Do you think you’ll try out this one for your next summer get-together?

Ready to make your low-FODMAP meal planning easier? Click to get our Free Shopping List!

Mediterranean Pasta Salad (low-FODMAP, gluten-free recipe)

Recipe and photos by Jenna Ashley

This vibrant mediterranean-inspired pasta salad is hearty enough to be a complete meal on its own! Capers, eggplant, cucumber, bell peppers, carrots, and zucchini can be subbed if desired to switch up this recipe while keeping true to its roots. This salad is best eaten the day it's made, and within 24 hours at most since some brands of gluten free pasta may not retain their texture for longer.

Prep time- 10 minutes
Cook time-  10 minutes
Wait time- 1 hour
Total time-  1 hour, 20 minutes
Serves- 4

(Also serves 8 as a potluck/side dish)

Ingredients

For Dressing

1/3 cup olive oil
2 tbsp garlic infused olive oil
1/4 cup fresh lemon juice
2 tsp Dijon mustard
1/4 tsp dried thyme
1/4 tsp dried basil
1/4 tsp sea salt 

For Pasta Salad

2 1/2 cups (about 8 oz.) dry gluten-free penne or rotini pasta
1 cup (about 5.5 oz.) fresh green beans, chopped
2 tsp olive oil or cooking spray
8 oz. boneless skinless thin-sliced chicken breasts
1/2 tsp dried thyme
1/4 tsp sea salt
1/8 tsp black pepper, plus more to taste
1 1/2 cups (about 8 oz.) cherry tomatoes, halved
1/2 cup pitted kalamata olives, halved
1/4 cup chopped fresh basil
3/4 cup shaved or grated Parmesan cheese 

Instructions

1. Whisk together ingredients for dressing in a small bowl. Set aside. 

2. Cook pasta according to package directions. Add green beans to pasta during the last 4 minutes of cooking. Strain in a colander.

3. While pasta cooks, heat 2 teaspoons olive oil or cooking spray in a heavy skillet over medium heat. Season chicken on both sides with thyme, sea salt and pepper. Add to pan and cook 5 minutes on each side or until no longer pink in thickest part. Remove from heat and cool 5 minutes before slicing chicken into bite-sized pieces. 

4. Add pasta and green beans to a large bowl; add chicken, tomatoes, and olives and toss to combine; add about half the dressing and toss again. Refrigerate 1 hour. 

5. When you’re getting ready to serve, add as much of the remaining dressing as you like and toss well (go slow, you can always add more). Season with additional black pepper to taste. Toss with Parmesan and basil. 

 

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ABOUT THE AUTHOR

Jenna Ashley is a Registered Dietetic Technician and recipe developer specializing in healthy eating. She styles and photographs recipes for her website, Fresh and Fit , as well as contributes to a variety of websites. In her free time, Jenna enjoys trying new restaurants and hiking with her German Shepherd. See more of her work on Instagram.