Low FODMAP Rice Salad Recipe: Dietitian Approved
What we love about this low FODMAP recipe
When you're navigating the Low FODMAP elimination phase, finding a quick, filling lunch that doesn't trigger bloating is the top priority. This IBS friendly rice salad solves the lunchbox dilemma by using stable, budget-friendly ingredients that don't go soggy by 1:00 PM.
Dietitian Approved: This recipe is from the IBS Coach: FODMAP Diet Plan app. The beginner friendly, complete fodmap plan to feel good again. We highly recommend it.
Meal Prep Ready: This can easily be made as a batch recipe. Make it on Sunday; eat it through Wednesday.
Why it’s an IBS Friendly Recipe
The Chive Swap: We've replaced onions (high-fructan) with fresh chives. This provides the savoury "onion/garlic" hit without the fermentable carbohydrates that cause gas.
Garlic-Infused Oil: Fructans are water-soluble, not oil-soluble. Using garlic-infused olive oil allows you to enjoy the flavour of garlic without the digestive distress.
Safe Servings: We use green bell peppers (lower in fructose than red) and precisely 100g of walnuts divided by four, keeping you under the safety threshold for oligos.
Wholegrain Texture: Wholegrain mustard adds acidity and depth, acting as a natural flavour enhancer that reduces the need for high-sugar bottled dressings.
Rice Salad Low FODMAP Ingredients
Serves: 4
Total Time: 35 minutes
Difficulty: Easy
- 200g Rices
- 2 Green Bell Peppers
- 0.5 bunch Fresh Chives
- 1 Cucumber
- 4 Medium Tomatoes
- 2 Carrots
- 100g Walnuts
- 140g Rocket Leaves
- 8 tbsp Garlic-infused Olive Oil
- 4 tbsp Balsamic Vinegar
- 1 tbsp Wholegrain Mustard
- 1 tsp Caster Sugar or Maple Syrup
Step By Step Instructions
1.Cook the rice in salted boiling water according to the packet instructions. Drain well and spread thinly on a large plate or baking tray to cool. Tip: This prevents the rice from clumping.
2. While the rice cools, slice the green peppers into thin strips. Finely dice the cucumber, tomatoes, and carrots. Add all to a large mixing bowl.
3. Finely chop the chives and add them to the bowl along with the chopped walnuts.
4. In a small jar or bowl, whisk together the garlic-infused olive oil, balsamic vinegar, wholegrain mustard, and sugar/syrup. Season with salt and pepper.
5. Once the rice has cooled, add it to the vegetable bowl with the rocket. Tip: Warm rice is absolutely fine!
6. Pour over the dressing and toss thoroughly. The rocket will wilt slightly - this is intended, as it absorbs the vinaigrette.
For more recipes like this, get the IBS Coach: FODMAP Diet Plan app.
Frequently asked Low FODMAP Questions
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Yes, in servings of 1 tablespoon. This recipe uses 4 tablespoons across 4 servings, keeping you in the "Green" safe zone.
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This recipe is already naturally vegan! If using the maple syrup option, it remains a plant-based, gut-friendly powerhouse.
