Low FODMAP Quinoa Salad Recipe 

This refreshing Low FODMAP Quinoa Salad is made with fluffy quinoa, crisp cucumbers, sweet cherry tomatoes, grated carrots, and salty feta cheese. This recipe creates a colorful, crunchy, and tangy dish that is packed with nutrition but gentle on sensitive stomachs. It is a perfect light lunch or a healthy side dish for a summer barbecue, serving enough for 4 people.

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Low FODMAP Quinoa Salad Ingredients

For the Quinoa:

• 1 cup uncooked quinoa, rinsed
• 2 cups water or low FODMAP vegetable broth (ensure no onion or garlic ingredients)
• 1/4 tsp fine salt

For the Salad:

• 1 1/2 cups cherry tomatoes, halved
• 1 1/2 cups diced cucumber
• 1 medium carrot, peeled and grated or finely sliced
• 2 packed cups baby spinach, roughly chopped
• 3 tbsp finely chopped fresh parsley
• 2 tbsp finely chopped fresh chives or green tops of scallions
• 1/2 cup crumbled feta cheese

For the Lemon Herb Dressing:

• 1/4 cup garlic-infused olive oil
• 3 tbsp fresh lemon juice
• 1 tbsp pure maple syrup
• 1 tbsp Dijon mustard (check label for no onion/garlic)
• 1/4 tsp fine salt, plus more to taste
• Freshly ground black pepper, to taste

Optional Extras:

• 2 tbsp toasted pumpkin seeds (pepitas)
• Zest of 1 lemon

How To Make Low FODMAP Quinoa Salad

1. Cook the quinoa: Rinse the quinoa thoroughly in a fine mesh strainer under cold water. Place the quinoa, water (or broth), and salt in a medium pot. Bring it to a boil, reduce the heat to low, cover, and simmer for 15 minutes until the water is absorbed.
2. Cool the grain: Turn off the heat and let the pot sit covered for 5 minutes. Fluff the quinoa with a fork and set it aside to cool completely to room temperature.
3. Prepare the vegetables: While the quinoa cools, slice the cherry tomatoes in half and dice the cucumber into small pieces. Grate the carrot and roughly chop the spinach, parsley, and chives.
4. Whisk the dressing: In a small jar or bowl, combine the garlic-infused olive oil, lemon juice, maple syrup, Dijon mustard, salt, and pepper. Whisk vigorously until the dressing is smooth and emulsified.
5. Assemble the salad: In a large mixing bowl, combine the cooled quinoa, tomatoes, cucumber, carrot, spinach, herbs, and crumbled feta cheese.
6. Dress and toss: Pour the lemon herb dressing over the salad ingredients. Toss gently until everything is evenly coated in the sauce.
7. Finish and serve: Taste the salad and add more salt or lemon juice if needed. Sprinkle with pumpkin seeds and lemon zest if using. Serve immediately or chill for 30 minutes to let the flavors develop.

Recipe Tips

• Cool the Quinoa: It is very important to let the quinoa cool before adding the vegetables. If the quinoa is hot, it will cook the spinach and make the cucumber soft and mushy.
• Rinse the Quinoa: Quinoa has a natural coating that can taste bitter. Rinsing it well before cooking removes this bitterness and results in a fluffier grain.
• Garlic Flavor: Since regular garlic is high FODMAP, garlic-infused oil is the secret weapon here. It provides that essential savory flavor without the digestive upset.
• Make it Ahead: This salad is actually better after sitting for a little while. The quinoa absorbs the dressing, making every bite more flavorful. It is excellent for meal prep.

What To Serve Low FODMAP Quinoa Salad

This salad is filling enough to be a light main course, but it pairs wonderfully with simple grilled proteins. Serve it alongside lemon-herb grilled chicken breast or seared salmon fillets.

For a vegetarian option, it goes well with grilled halloumi cheese or firm tofu. If you are serving this at a barbecue, it is a fresh counterpoint to heavier meats like steak or burgers.

How To Store Low FODMAP Quinoa Salad Leftovers

• Refrigerate: Store the salad in an airtight container in the refrigerator for up to 3 to 4 days. Give it a good stir before serving, as the dressing may settle at the bottom.
• Freeze: Do not freeze this salad. The fresh cucumber, tomatoes, and spinach will release too much water and become mushy when thawed.

Low FODMAP Quinoa Salad Nutrition Facts

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

• Calories: 385 kcal
• Total Fat: 20g
• Saturated Fat: 5g
• Cholesterol: 15mg
• Sodium: 480mg
• Total Carbohydrate: 40g
• Dietary Fiber: 5g
• Sugars: 4g
• Protein: 12g

Frequently Asked Questions

• Can I use a different grain? Yes. If you do not like quinoa, you can use millet or brown rice. Both are low FODMAP options that work well in cold salads.
• Is this recipe vegan? To make this vegan, simply omit the feta cheese or use a vegan feta alternative. The rest of the ingredients, including the maple syrup dressing, are plant-based.
• Can I add other vegetables? Yes, but check that they are low FODMAP. Red bell peppers, radishes, or arugula would be safe and delicious additions to this salad.

Try More Recipes:

• Low Fodmap Cucumber Salad Recipe
• Low FODMAP Lettuce Wraps Recipe
• Low Fodmap Chicken Pasta Salad Recipe