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This vibrant Low Fodmap Pesto Pasta Salad is made with fresh basil, gluten-free pasta, cherry tomatoes, baby spinach, garlic-infused olive oil, and pine nuts. This recipe creates a bright, herbaceous, and savory dish that is flavorful without causing digestive distress. It is a perfect light lunch or a refreshing side dish for a summer picnic, serving enough for 4 people.

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Low Fodmap Pesto Pasta Salad Ingredients

For the Low FODMAP Pesto:

2 packed cups fresh basil leaves (about 30g)
3 tbsp pine nuts
1/3 cup freshly grated Parmesan cheese
1/3 cup garlic-infused olive oil
2 tbsp fresh lemon juice
2 tbsp water (to thin, as needed)
1–2 tbsp finely chopped fresh chives or green tops of scallions
1/4 tsp fine salt, plus more to taste
Freshly ground black pepper, to taste

For the Pasta Salad:

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8 oz (225g) gluten-free pasta (such as fusilli or penne made from rice, corn, or quinoa)
1 1/2 cups cherry tomatoes, halved
2 cups baby spinach, roughly chopped
2 tbsp garlic-infused olive oil (for tossing the warm pasta)
2 tbsp extra grated Parmesan (optional)
Zest of 1 lemon (optional)

How To Make Low Fodmap Pesto Pasta Salad

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 until it is tender but still firm to the bite. Drain the pasta well.
Coat with oil: While the pasta is still warm, place it in a large bowl and drizzle with 2 tablespoons of garlic-infused olive oil. Toss gently to coat the noodles. This adds flavor and prevents them from sticking together.
Prepare the pesto base: In a blender or food processor, combine the basil leaves, pine nuts, Parmesan cheese, lemon juice, chopped chives, salt, and pepper. Pulse a few times to roughly chop the ingredients.
Emulsify the sauce: With the blender running, slowly pour in the 1/3 cup of garlic-infused olive oil. Blend until the mixture is smooth and creamy.
Adjust the consistency: If the pesto is too thick, add water one tablespoon at a time and blend again until it reaches a loose texture that is easy to spoon. Taste the pesto and add more salt or lemon juice if needed.
Assemble the salad: Add the halved cherry tomatoes and chopped baby spinach to the bowl with the pasta. Spoon about 3/4 of the pesto over the top.
Toss and finish: Gently mix everything until the pasta is evenly coated in green sauce and the vegetables are distributed throughout. Add the remaining pesto if the salad looks dry. Top with extra Parmesan and lemon zest before serving.

Recipe Tips

Use Garlic-Infused Oil: Regular garlic is high in FODMAPs, which can cause stomach issues for some people. Garlic-infused oil provides that essential savory flavor without the actual garlic solids that cause problems.
Watch the Pasta: Gluten-free pasta can become mushy very quickly. Check it one minute before the package says it is done to ensure it stays firm.
Toast the Pine Nuts: For a deeper, nuttier flavor, you can briefly toast the pine nuts in a dry pan over low heat for 2-3 minutes before adding them to the blender. Watch them closely so they do not burn.
Cool Before Mixing: Let the pasta cool down slightly before adding the spinach. If the pasta is piping hot, the spinach will wilt completely and lose its fresh crunch.

What To Serve Low Fodmap Pesto Pasta Salad

This pasta salad is a complete vegetarian meal, but it pairs beautifully with simple proteins. Serve it alongside grilled chicken breasts seasoned with salt, pepper, and oregano. It also goes well with baked salmon or a simple seared steak.

For a lighter option, you can serve this with hard-boiled eggs or a fresh green salad with cucumber and radish. If you are packing this for a picnic, fresh fruit like strawberries or grapes makes a great dessert pairing.

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How To Store Low Fodmap Pesto Pasta Salad Leftovers

Refrigerate: Store the leftover pasta salad in an airtight container in the refrigerator for up to 3 days. Gluten-free pasta tends to harden when cold, so let it sit at room temperature for 10 minutes before eating.
Freeze: Do not freeze the assembled salad, as the vegetables and pasta will become mushy. However, you can freeze extra pesto sauce in an ice cube tray for up to 3 months.

Low Fodmap Pesto Pasta Salad Nutrition Facts

Serving Size: 1 bowl (approx. 1/4 of recipe)

Calories: 410 kcal
Total Fat: 24g
Saturated Fat: 4g
Cholesterol: 5mg
Sodium: 280mg
Total Carbohydrate: 45g
Dietary Fiber: 3g
Sugars: 2g
Protein: 9g

Frequently Asked Questions

Can I use store-bought pesto? Most store-bought pestos contain garlic and onions, which are high FODMAP ingredients. It is best to make your own using garlic-infused oil to keep it stomach-friendly.
What if I don’t have pine nuts? You can substitute pine nuts with walnuts or macadamia nuts. Both are generally considered low FODMAP in small servings and add a nice creamy texture to the sauce.
Is this recipe vegan? To make this recipe vegan, simply omit the Parmesan cheese or use a dairy-free Parmesan alternative. You can also add nutritional yeast to the pesto for a cheesy flavor without dairy.

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