Dr. Rachel’s Favorite Low-FODMAP Macaroni (Pasta) Salad; Gluten-free
May 26, 2022Printer Friendly Version
Summer would not be the same without a great macaroni salad recipe.
Macaroni Salad is the quintessential American summer side dish. Squishy noodles mixed together with veggies, eggs, or cheese, in a creamy, tangy, somewhat sweet mayonnaise-based dressing.
I would not call this picnic staple ‘healthy’. But it is DELICIOUS.
My low-FODMAP Macaroni Salad is teeming with bell pepper, sweet pickles, eggs and broccoli. Just for fun I also add shredded cheddar. It is my absolute favorite combination for this treat.
But you can make this low-FODMAP macaroni salad to your preference. If you like yours with cubed cheese instead of shredded, red bell peppers, grated carrots and canned drained peas, then go for it 😊
FODMAP fact: *Canned peas that are rinsed and drained are low-FODMAP in serves of 45g*
Note: The low-FODMAP diet is NOT a diet to lose weight. You can enjoy foods like low-FODMAP macaroni salad in moderation. Just be aware that fat can be a gut irritant and flare up IBS as well. If you have trouble digesting high-fat meals, then adjust your consumption to your personal tolerance.
You may also love my:
- Low-FODMAP Summertime Recipes
- Low-FODMAP All American Potato Salad
- Low-FODMAP Creamy Coleslaw
- Low-FODMAP Broccoli, Cheese and Rice Casserole
- Low-FODMAP Balsamic Grilled Vegetables
- Low-FODMAP Salt and Vinegar Smashed Potatoes
Or check out over 450 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
P.S. Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!! It’s the BEST!
Although this recipe has not been LAB tested, a single serving should be low-FODMAP based on the ingredients, using available FODMAP data at time of posting
Serves: 6; About 1 cup per serving
Prep time: 15 min, plus chilling
Cook time: 10 min
Total time: 25 min, plus chilling
For Macaroni Salad:
- 8 oz low-FODMAP, gluten-free macaroni noodles (227g)
- Can also substitute rotini or your preferred low-FODMAP noodle choice
- See my low-FODMAP Grocery Shopping blog for my favorite products
- 2 teaspoons garlic-infused oil
- 1/2 cup finely diced sweet pickles (gherkins) (80g)
- 75 g is one low-FODMAP serving, due to fructose
- 3/4 cup finely diced green bell pepper (100g)
- 75 g is one low-FODMAP serving, due to fructans
- 1 stalk celery, finely chopped (40g)
- 10 g is one low-FODMAP serving, due to mannitol
- 2 large, hard-boiled eggs, finely diced
- 1/2 cup broccoli heads (50 g)
- 75 g is one low-FODMAP serving, due to fructose
- 2 tablespoons green scallion tips (avoid the bulbs)
- 3/4 cup (100g) shredded cheddar cheese
- 3/4 cup full fat mayonnaise
- Avoid brands that contain high-fructose corn syrup
- 1/4 cup lactose-free sour cream
- Regular sour cream may also be used, 2 tablespoons is one low-FODMAP serving
- 2 tablespoons sweet pickle juice from your jar of gherkins (20g)
- 1 tablespoon red wine vinegar or apple cider vinegar
- 1 tablespoon granulated sugar (increase for a sweeter flavor)
- 2 teaspoons Dijon mustard
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/8 teaspoon crushed red pepper (optional)
- Prepare low-FODMAP, GF macaroni noodles according to package instructions in a pot of salted boiling water (about 7 minutes)
- I usually make my GF pasta slightly firm (al-dente) for mixing with a sauce, but like it softer for a cold salad. I find the GF pastas get chewy when left cold in the fridge after cooking
- Experiment with your brand to get your preferred texture for the pasta
- While cooking, mix your dressing. In a medium bowl combine mayonnaise, lactose-free sour cream, vinegar, sweet pickle juice, sugar, Dijon mustard, salt, pepper, and crushed red pepper, and whisk well
- Chop and prep your other ingredients
- Once pasta is done, drain water, then run pasta under cool water to cool noodles
- Place pasta in a large bowl and toss with your garlic infused olive oil to lubricate the noodles
- Add chopped sweet pickles, bell pepper, celery, broccoli, scallion tips, and eggs then stir to combine
- Pour dressing over your macaroni salad ingredients and toss until well-combined
- Sprinkle shredded cheddar over top
- Cover and refrigerate for at least one hour
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Thanks for posting! Happened to be on your page last Sunday when I was trying to find something to bring to a potluck barbecue. This fit the bill and was so good I barely got to have some myself.
So glad to hear from you!! Thanks for posting your review. What a great thing to read, it made our day.
Very good. I added a bit of dry dill. I’ll definitely be making this again.
Fantastic! Thanks for your comments 🙂