Nothing screams summertime more than a Low FODMAP Pasta Salad! This gluten free pasta salad features gluten-free noodles, chunks of cheese, olives, pepperoni, salami, and diced red pepper, all marinated in a homemade Italian dressing!
Do you need to make a gluten-free pasta salad for a crowd? This recipe is a great summer potluck option. It is hearty yet refreshing and delicious. It is one of our favorites and shows up all summer long in our meal plan.
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Why You'll Love This Recipe
- Uses a Low FODMAP Italian Dressing
- Easily Customized
- Gluten Free and Low FODMAP
Featured Ingredients
- Gluten Free Noodles - Unlike wheat based noodles, gluten free noodles do not turn to mush the longer the pasta salad sits. It is quite the opposite.
- Low FODMAP Pepperoni - My secret to a garlic free pepperoni is to go to the deli counter.
- Low FODMAP Salami - Another superstar from the deli. Also, garlic and onionfree!
- Black Olives - I love olives. If you don't leave them out!
- Green Olives - Have I told you how much I love olives?
- Mozzarella Cheese - A creamy, salty cheese.
- Cheddar Cheese - Another salty cheese that adds a great color.
- Red Bell Pepper - They add a great crunch and more color.
- Homemade Italian Dressing - Whip up a quick batch of low FODMAP salad dressing with pantry ingredients.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Start with the noodles. In a medium saucepan, cook the gluten free noodles according to the directions on the package. Once done, drain and set aside.
If using deli-style pepperoni, cut it into eighths or bite-size pieces. Cut the salami into bite-size pieces, too. Set aside.
Cube the cheddar cheese and mozzarella cheese. Set aside.
Cut the red pepper into fine dice. It is important to dice the pepper into smaller chunks for a better bite.
Mix up a batch of low FODMAP Italian dressing.
In a large bowl add meats, cheese, and half of the dressing. Stir until combined. Once the noodles are cooled, add them to the bowl and stir. Add almost all the Italian dressing to the bowl, reserving a small amount to add the next day. Stir before serving.
Tips and Tricks
Quickly cool noodles by spreading them out on a large baking sheet. This will also help stop the cooking process.
Double the Italian dressing recipe, to have plenty to replenish the pasta salad for a few days.
Ingredient Swaps
- Noodles - Use a chickpea gluten free noodle, like Banza noodles. This option adds protein too!
- Meat Options - Prosciutto or diced ham would be a great swap if you cannot find low FODMAP pepperoni or salami.
Variations
Low FODMAP Antipasta Salad: Omit the noodles completely and make this a tasty antipasta salad.
Dairy-Free Pasta Salad: Omit the cheese cubes and the cheese in the Italian dressing recipe. Use broccoli florets, diced cucumber, radish slices, cherry tomatoes, or whatever you love. It will be a vegetable-filled pasta salad.
Storing
Store: Keep the pasta salad in an airtight container in the refrigerator for up to four days. Add extra dressing if the noodles soak it up.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Gluten Free Noodles - Using a gluten free noodle, keeps the wheat and its fructans out of the low FODMAP total per meal.
- Low FODMAP Pepperoni - Find a garlic and onion-free option.
- Low FODMAP Salami - Find a garlic and onion-free option.
- Black Olives - Safe at ½ cup or 60 grams per meal.
- Green Olives - Safe at ½ cup or 60 grams per meal.
- Mozzarella Cheese - Safe at ¼ cup or 40 grams per meal.
- Cheddar Cheese - Safe at 2 slices or 40 grams per meal.
- Red Bell Pepper (Capsicum) - Safe at ⅓ cup or 43 grams per meal.
- Homemade Italian Dressing - Use this low FODMAP dressing recipe or purchase a low FODMAP grocery store option.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Even though this pasta salad does not have mayo, and people may say it is fine to leave it out, stick to the "two-hour" rule. If it is a hot day, above 90 degrees F, cut that time in half and leave it out for only one hour. Nothing ruins a perfect summer day like food poisoning.
Pasta salad can quickly dry out because the noodles soak up the dressing. However, this is an easy fix. Add a drizzle of leftover dressing and stir. If there is no dressing left, add a tablespoon of neutral-tasting oil. Stir and add another tablespoon if it is still dry.
Meal Planning
Make this pasta salad for summer potlucks, BBQs, or as a summer side dish. It is also great as a cold lunch option. Serve it with smash burgers or stuffed peppers. It is also great with low FODMAP BBQ pulled pork.
Additional Summer Salad Recipes
Recipe
Low FODMAP Pasta Salad
Ingredients
- 8 ounces gluten free noodles
- 16 ounces mozzarella cheese
- 8 ounces cheddar cheese
- 6 ounces black olives, pitted
- 7 ounces green olives, pitted
- ½ pound low FODMAP pepperoni
- ¼ pound low FODMAP salami
- 1 cup red bell pepper
- 1 cup homemade Italian dressing
Instructions
- Boil noodles according to package directions. Salt the boiling water with Kosher salt before adding the noodles. Drain and set aside, cool.
- Cut the blocks of cheese into bite-size cubes. Set aside.
- Cut the deli-style salami and pepperoni into 8ths. Set aside.
- Dice up the red bell pepper. Set aside
- In a large mixing bowl, add cheese, pepperoni, salami, and red bell pepper. Stir in a ½ cup of Italian dressing. Once the noodles are cool, add noodles to the mixing bowl and another ¼ cup of the Italian dressing. Reserve ¼ cup of the dressing to mix if the pasta salad dries out.
- Serve right away or refrigerate until ready to eat.
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