Low FODMAP Quinoa and Vegetable Salad
Fluffy quinoa with roasted squash, colorful vegetables, and fresh thyme. A hearty grain salad perfect for meal prep.
Instructions
- 1
Preheat oven to 400°F (200°C).
- 2
Place squash on a baking sheet and drizzle with 1 tablespoon lemon-infused oil.
- 3
Toss to coat, then roast 30-35 minutes until golden and soft.
- 4
Let cool to room temperature.
- 5
Bring water to a boil in a small saucepan.
- 6
Add quinoa, reduce heat to medium, and cook 10-15 minutes until water is absorbed.
- 7
Let quinoa cool to room temperature.
- 8
In a large bowl, combine cooled quinoa, roasted squash, spinach, tomatoes, bell peppers, carrots, thyme, and lemon zest.
- 9
Drizzle with remaining olive oil and toss to combine.
- 10
Season with salt and pepper to taste.
- 11
Serve immediately or refrigerate until ready to serve.
FODMAP Notes
Quinoa is low FODMAP at 1 cup cooked per serving - 1/2 cup dry makes about 1.5 cups cooked, well within limits for 4 servings. Winter squash is safe at 1/2 cup per serving. All vegetables are within safe FODMAP portions.
Tips
- 💡 Make ahead for weekly meal prep
- 💡 Add feta or goat cheese for protein
- 💡 Include toasted pine nuts for crunch
- 💡 Serve warm or cold
Recipe Notes
This colorful salad is ideal for meal prep - it keeps beautifully in the fridge and the flavors develop over time. It’s substantial enough to be a main course or works as a hearty side.
Substitutions
- Squash: Sweet potato or pumpkin
- Grain: Brown rice or millet
- Herbs: Fresh basil or parsley
Storage
- Refrigerator: Keeps 4-5 days
- Best: Serve at room temperature
FODMAP Stacking Note
One serving (1/4 of salad) is low FODMAP. Quinoa and squash are portioned for safety.
Related Recipes
- Low FODMAP Chicken Quinoa Salad
- Low FODMAP Roasted Vegetable Salad
- Low FODMAP Warm Quinoa Spinach Salad