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Caprese Pasta Salad

Rotini pasta tossed with fresh mozzarella, cherry tomatoes, and torn basil in balsamic vinaigrette. A remission-phase recipe when raw vegetables and moderate fiber are tolerated.

Caprese Pasta Salad
Total Time
27m
Servings
4
Calories
425
Fiber
3g
Protein
16g
Carbs
48g
Fat
18g
Best ForSafe for Crohn's & UC
Remission

Watch Out For

wheat pastamoderate

Contains fructans; typical serving exceeds low-FODMAP portion size

Tip: Use gluten-free rice or corn pasta for lower FODMAP option

fresh mozzarellamoderate

Contains 3.3g lactose per 100g, more than aged cheeses

Tip: Substitute aged mozzarella, Parmesan, or lactose-free mozzarella

raw tomatoesmoderate

Acidic (pH 4.3-4.9), skins and seeds difficult to digest during inflammation

Tip: Blanch and peel tomatoes, or substitute roasted red peppers

balsamic vinegarmild

Acidity may irritate sensitive stomachs

Tip: Reduce to 1 tbsp or substitute with 1 tbsp lemon juice mixed with olive oil

pine nutsmild

High fat content may cause issues for some

Tip: Omit entirely - recipe works well without them

Ingredients

    Pasta

  • Moderate FODMAP
  • Low FODMAP

    • Salad

  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

    • Dressing

  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Bring a large pot of salted water to a rolling boil over high heat.

    Equipment: large pot

  2. Add the pasta and cook according to package directions, about 10-12 minutes, until al dente with a slight bite.

    Tip: Taste a piece - it should have a slight bite in the center

  3. Drain the pasta in a colander and rinse under cold running water until completely cool. Shake off excess water.

    Equipment: colander

  4. In a small bowl, whisk together the olive oil, balsamic vinegar, garlic-infused oil, salt, and black pepper until emulsified.

    Equipment: small bowl, whisk

  5. In a large mixing bowl, combine the cooled pasta, cubed mozzarella, and halved cherry tomatoes.

    Equipment: large mixing bowl

  6. Pour the dressing over the pasta mixture and toss gently with tongs until everything is evenly coated.

    Equipment: tongs

  7. Add the torn basil leaves and toss once more.

  8. If using pine nuts, toast them in a dry skillet over medium heat for 2-3 minutes, shaking frequently, until golden and fragrant. Sprinkle over the top.

    Equipment: dry skillet
    Tip: Watch closely - pine nuts burn quickly

  9. Serve immediately at room temperature, or refrigerate for 30 minutes to chill before serving.

    Tip: Chilling for 30 minutes allows flavors to meld

Notes

Storage

Refrigerate in an airtight container for up to 3 days. The basil may darken slightly, but flavor remains good. Best eaten within 24 hours for optimal texture.

Lactose-free option

Fresh mozzarella contains about 3.3g lactose per 100g. For lactose sensitivity, substitute aged mozzarella, Parmesan shavings, or lactose-free mozzarella. Aged cheeses typically have <1g lactose per serving.

Gluten-free pasta

Rice-based or corn-based pasta works well. Cook 1-2 minutes less than package directions, as GF pasta can get mushy when chilled.

SCD modification

All pasta is SCD-illegal. Replace with spiralized zucchini (raw or lightly blanched) or roasted butternut squash for a grain-free version.

Reducing acidity

If balsamic vinegar bothers you, cut the amount in half or substitute with 1 tablespoon lemon juice mixed with 1 tablespoon olive oil for a milder dressing.

Make-ahead

Prepare pasta and dressing separately up to 2 days ahead. Combine 1 hour before serving and add basil at the last minute to prevent darkening.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches

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