Low Fodmap Chicken Pasta Salad Recipe

This zesty Low FODMAP Chicken Pasta Salad recipe is made with gluten-free fusilli pasta, tender cooked chicken, crisp cucumbers, juicy cherry tomatoes, and sliced black olives. It is tossed in a simple homemade vinaigrette made from olive oil, red wine vinegar, and dried oregano.

The result is a refreshing, colorful meal that is full of Mediterranean flavors and perfect for easy digestion. It is an excellent choice for a summer picnic, a school lunch, or a quick dinner on a busy night.

Jump to Recipe

Low FODMAP Chicken Pasta Salad Ingredients

For the Salad:

• 8 oz (225g) gluten-free pasta (Fusilli or Rotini shapes hold sauce best)
• 2 cups cooked chicken breast, cubed or shredded (about 2 breasts)
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/2 cup black olives, sliced (optional)
• 1/4 cup green onion tops, sliced (green parts only)
• 2 cups fresh baby spinach (optional, for extra greens)

For the Dressing:

• 1/3 cup extra virgin olive oil
• 2 tablespoons red wine vinegar (or fresh lemon juice)
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

How To Make Low FODMAP Chicken Pasta Salad

1. Cook the pasta: Bring a large pot of salted water to a boil. Add the gluten-free pasta and cook it according to the package directions. It should be soft but still a little firm.
2. Rinse the pasta: Drain the water from the pasta. Immediately rinse the pasta under cold running water. This stops the cooking and washes away sticky starch so the noodles do not clump together.
3. Prepare the mix-ins: While the pasta cools, chop your chicken, tomatoes, cucumber, and green onions. Slice the olives if they are whole.
4. Make the dressing: In a small bowl or a jar, mix the olive oil, red wine vinegar, oregano, salt, and pepper. Whisk it with a fork or shake the jar until it is well combined.
5. Combine everything: In a very large bowl, add the cooled pasta, chicken, and all the chopped vegetables. Pour the dressing over the top.
6. Toss and chill: Stir everything gently until the pasta and chicken are well coated with the dressing. You can eat it right away, but it tastes best if you put it in the fridge for 30 minutes first.

Recipe Tips

• Rinse with Cold Water: Unlike hot pasta dishes, you must rinse pasta for salad. Gluten-free pasta gets very sticky as it cools. The cold water creates a smooth texture that is perfect for salad.
• Check Your Chicken: If you buy pre-cooked rotisserie chicken, check the ingredients carefully. Many store-bought chickens are seasoned with garlic and onion powder, which are high FODMAP. It is safest to boil or grill your own chicken with salt and pepper.
• Don’t Overcook Pasta: Gluten-free pasta falls apart easily. Check it 1 or 2 minutes before the package says it is done. It should have a slight chew to it.
• Add Fresh Herbs: If you have fresh basil or fresh parsley, chop some up and add it at the very end. It makes the salad taste even fresher.

What To Serve Low FODMAP Chicken Pasta Salad

This pasta salad is a complete meal with carbs, protein, and vegetables. However, it goes great with some sides. Serve it with gluten-free garlic bread (made with garlic-infused oil).

It is also delicious with a side of fresh fruit like cantaloupe or grapes. On a hot day, serve it with a glass of iced tea or lemonade.

How To Store Low FODMAP Chicken Pasta Salad Leftovers

• Refrigerate: Store the pasta salad in an airtight container in the refrigerator for up to 3 to 4 days. It makes a great leftover lunch because the flavors blend together over time. If it looks dry the next day, stir in one extra teaspoon of olive oil.
• Freeze: Do not freeze pasta salad. The vegetables will become mushy and the gluten-free pasta will turn grainy when it thaws.

Low FODMAP Chicken Pasta Salad Nutrition Facts

Serving Size: 1 Bowl (approx. 1.5 cups)

• Calories: 380 kcal
• Total Fat: 14g
• Saturated Fat: 2g
• Cholesterol: 45mg
• Sodium: 320mg
• Total Carbohydrate: 42g
• Dietary Fiber: 3g
• Sugars: 2g
• Protein: 22g

Frequently Asked Questions

• Can I use a different vinegar? Yes. If you do not have red wine vinegar, you can use apple cider vinegar or fresh lemon juice. Balsamic vinegar is okay too, but limit it to 1 tablespoon to keep the FODMAPs low.
• Is corn or rice pasta better? For pasta salad, a blend of corn and rice flour usually works best. It holds its shape well when cold. Pasta made only from brown rice can sometimes get too hard when refrigerated.
• Can I add cheese? Yes! Small mozzarella pearls or crumbled feta cheese are delicious additions. Both are generally low in lactose and safe for most people on a low FODMAP diet.

Try More Recipes:

• Low FODMAP Tuna Pasta Salad Recipe
• Low FODMAP Coronation Chicken Recipe
• Low FODMAP Chicken Salad Recipe