Bright, creamy and satisfyingly tangy, this Low FODMAP Feta Quinoa Salad with Avocado & Cherry Tomatoes is a fresh, easy crowd-pleaser.
Protein-rich quinoa, buttery avocado, juicy tomatoes and lactose-free feta mingle with a simple lemony dressing for vibrant flavors.
Make it ahead for quick, gut-friendly, pescatarian lunches or light dinners anytime.
Equipment: Must-haves
- Measuring cups and spoons
- Saucepan
- Fine-mesh sieve or colander
- Wide mixing bowl
- Small container or jar with a lid (for shaking dressing)
- Sharp knife
- Cutting board
- Spoon or spatula for mixing
Equipment: Nice-to-haves
- Kitchen scale (useful for the ingredient accuracy)
- Citrus juicer (for extracting lemon juice)
- Salad tongs (for serving)
Ingredients
- 3 cups cooked quinoa or 1 cup uncooked and 1 3/4 water or broth
- 3 tbsp extra virgin olive oil
- 1/2 lemon juice
- 1 tbsp apple cider vinegar
- 1/4 tsp salt
- 6 big leaves or 12 medium leaves (40g) of English spinach, chopped
- 1 medium (120 g) avocado, peeled and cut into chunks
- 18 medium (150g) multicolored cherry tomatoes, halved
- 3/4 cup (100g) lactose free feta, crumbled
Instructions
- Cook quinoa if needed: Rinse the quinoa under cold water. Tip into a saucepan, cover with water, and bring to the boil. Reduce the heat and simmer for 15 mins until the
- grains have swollen but still have some bite. Drain, then transfer to a
- wide bowl to cool.
- Mix dressing: In a small container with a lid, combine the oil, lemon juice, and vinegar with salt. Close the lid and shake well.
- Chop spinach, crumble feta, peel and cut avocado, half cherry tomatoes.
- Once the quinoa has cooled, mix if with the dressing and all the remaining
- ingredients.
- Taste and adjust seasoning if needed: add more salt and/or lemon juice.
- Let the salad stay in the fridge for about 30 min.
- Serve!
Low FODMAP Serving Size
The recipe has two high FOMAP ingredients: cherry tomatoes and avocado.
Cherry tomatoes contain fructose and the low FODMAP portion is 5 medium (45 g). Avocado contain sorbitol and the low FODMAP portion is 3 tbsp (60 g).
Given that, you can safely eat maximum of 1/3 of the total recipe yield.
For the easier portion handling, divide the salad into 4 servings so each portion that contains roughly 30 g avocado and 50 g cherry tomatoes — a portion that stays within low-FODMAP guidelines.
What Else You Should Know
Rinse quinoa under cold water to remove bitter saponins before cooking. Use 1 cup uncooked quinoa with 1 3/4 cups water or broth to yield about 3 cups cooked quinoa.
Make the dressing in a lidded jar for easy shaking and storage. If you make the salad ahead of serving time, add the dressing right before serving.
After adding the dressing, let the salad chill about 30 minutes so flavors meld.
To reduce avocado browning when storing, toss the chunks in a little extra lemon juice and add them just before serving if holding the salad longer.
Conclusion
This Low FODMAP Feta Quinoa Salad with Avocado & Cherry Tomatoes pairs fluffy quinoa, creamy avocado, sweet cherry tomatoes and tangy lactose-free feta for a bright, balanced bite.
It’s simple to make, fridge-friendly and kinder to sensitive stomachs when portioned mindfully. Enjoy every colorful, gut-friendly forkful today.