Low FODMAP Sesame Noodle Salad

Total time45 min

Prep time20 min

Cook time10 min

4.6

(16)

Cold noodle salads are one of those dishes that feel indulgent and refreshing at the same time, and this one delivers on both counts. Rice noodles tossed with crisp cucumber, julienned carrots, red bell pepper, and a glossy sesame-ginger dressing make for a bowl that's as vibrant to look at as it is to eat. Getting that savory, garlicky depth without triggering symptoms is usually the tricky part, but garlic-infused oil does all the heavy lifting here — you get every bit of the flavor with none of the fructan load. Tamari keeps things gluten-free and salty-savory, while a small hit of maple syrup and rice vinegar balance the dressing into something genuinely craveable. Only the green tops of the scallions go in, a small but important swap that keeps the allium flavor present without the problematic bulb portions. A 15-minute rest before serving lets the noodles soak up the dressing, so every strand is coated by the time it hits the bowl. Serve it chilled for meal prep or at room temperature straight from the kitchen — either way, four people are going to be very happy.

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Ingredients

4 servings

For the noodles

8 oz rice noodles (thin or medium width)
1 tsp sesame oil

For the dressing

3 tbsp tamari
2 tbsp sesame oil
2 tbsp rice vinegar
1 tbsp maple syrup
1 tbsp garlic-infused oil
1 tsp fresh ginger, finely grated
1 tsp chili-garlic sauce (optional)
Ingredient note
A serving of up to about 3/4 teaspoon of chili garlic sauce is low in FODMAPs. This recipe contains only about 1/4 teaspoon per serving, making it likely Low FODMAP.

For the salad

1 english cucumber, halved lengthwise and thinly sliced
2 medium carrots, peeled and julienned or coarsely grated
4 scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
1 red bell pepper, thinly sliced
Ingredient note
A serving of up to about 1/3 of a red bell pepper is low in FODMAPs. This recipe contains only about 1/4 of a red bell pepper per serving, making it likely Low FODMAP. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
2 tbsp sesame seeds, toasted

For serving

2 tbsp fresh cilantro, roughly chopped (optional)
lime wedges (optional)

Instructions

1
Bring a large pot of water to a boil. Add the rice noodles and cook according to package directions until tender but still slightly firm, about 4–6 minutes. Drain in a colander and rinse under cold running water until the noodles are completely cool.
2
Transfer the drained noodles to a large mixing bowl and toss with 1 tsp sesame oil to prevent sticking. Set aside.

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