Thai Quinoa Salad (Low FODMAP, Vegan)
Prep time
Cook time
Total time
A crisp and refreshing low FODMAP salad perfect for summertime.
Cuisine: Thai-Inspired
Serves: 4 as an entrée // 6 as a side
  • ¾ cup dry quinoa
  • 1½ cups water
  • 1-2 cups thinly sliced green or red cabbage*
  • 1 medium red, yellow, or orange bell pepper, diced or thinly sliced (~2 cups)
  • 1 small carrot, cut into matchsticks* (~3/4 cup)
  • 1 bunch green onions, thinly sliced (green part only for low FODMAP // ~1 cup)
  • 1-2 cups loosely chopped fresh cilantro (~1 large handful)
  • 1 jalapeño, diced (optional // omit if you aren't a spice fan)
  • 1 batch peanut sauce
  • 1 boiled, shredded, boneless skinless chicken breast (optional)
  • ½ cup dry roasted peanuts (preferably unsalted)
  • Juice of 1 lime (~2 Tbsp juice)
  1. Cook quinoa. Here’s my favorite method: Add ¾ cup dry quinoa and 1½ cups water to a medium saucepan. Bring to a boil, then reduce heat to a simmer and allow to cook (uncovered), stirring occasionally, until water is absorbed (about 10 minutes). Remove from heat, stir, cover, and let rest for 10 more minutes to absorb remaining water and become fluffy. Remove lid to cool.
  2. Meanwhile, make peanut sauce in a blender (or thoroughly mix sauce ingredients in a small bowl for easier clean up, but it won’t be quite as emulsified and creamy).
  3. Optional: If adding chicken, cook by adding to a medium saucepan and covering with water. Bring to a boil, then allow to continue cooking for 15 minutes or until completely cooked through (no longer pink in the center). I recommend cutting into it with a knife and checking before draining the hot water (in case it needs more time). Once chicken is cooked, drain water, return chicken to the saucepan, and use two forks, pulling them in opposite directions, to shred the chicken.
  4. Chop vegetables (cabbage, bell pepper, carrot, green onion, cilantro, and jalapeño (if using). Add to a large bowl along with cooked and cooled quinoa and cooked chicken (if using). If planning to enjoy salad over the course of several days or have leftovers, consider leaving off cilantro, lime juice, peanut sauce, and peanuts and add them just before serving. It will keep 4-5 days this way (closer to 3-4 if adding chicken). Otherwise, if planning to enjoy immediately or within 24 hours, add cilantro, lime juice, peanut sauce, and peanuts and give the salad a stir.
  5. Taste test and adjust (if needed), adding more lime juice for tanginess, cilantro and/or green onion for flavor, and vegetables or peanuts for crunch.
* Cabbage: up to 1 cup per serving of cabbage is low FODMAP, but if you are sensitive to cabbage, feel free to sub more bell pepper or carrot instead (although it won't be quite as crunchy).
* Cabbage: 1 cup finely shredded cabbage is equal to about ⅛ small head cabbage. I have had success with asking an employee working in the produce department to cut the cabbage so I only have to buy a half or quarter. Extra cabbage lasts a long time (2-4 weeks) stored in your produce drawer.
* Carrots: for a shortcut, buy pre-shredded carrots or use the shredding disc on your food processor.
* Nutrition information calculated with lesser amount of cabbage and cilantro and without optional ingredients (chicken and jalapeño).
Nutrition Information
Serving size: 1 of 4 entrée servings Calories: 430 kCal Fat: 26.4 g Saturated fat: 4.3 g Unsaturated fat: 22.1 g Trans fat: 0 g Carbohydrates: 39.3 g Sugar: 11.3 g Sodium: 118 mg Fiber: 6.6 g Protein: 13.6 g Cholesterol: 0 mg
Recipe by Bridgetown Nutrition at