Dr. Rachel’s Favorite Low-FODMAP Macaroni (Pasta) Salad; Gluten-free

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

Ingredients

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
  • Infused oils have the flavor but do not contain FODMAPs!
• 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

For Dressing:

• 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)

Directions

• 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