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Low FODMAP Zoodles, Noodles & Sprouts Salad

In this recipe for Low FODMAP Zoodles, Noodles & Sprouts Salad, zucchini noodles (zoodles) are combined with chickpea pasta! Chickpea pasta has been lab tested by Monash University and can be enjoyed in the quantities presented here. Mung bean sprouts, carrots and protein-packed tofu round out this salad that is hearty enough for a main dish. Packs well for lunch, too.

Course: Dinner & Lunch, Main Course
Cuisine: American and Asian
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 8 Servings
Calories: 366 kcal
Author: Dédé Wilson


  • 14- ounces (400 g) extra-firm tofu, drained
  • 8- ounces (225 g) chickpea spaghetti, such as Banza brand, cooked al dente, drained
  • 7- ounces (200 g) zucchini noodles
  • 2 cups (200 g) mung bean sprouts
  • 2 carrots, trimmed and shredded
  • ½ cup (16 g) chopped fresh cilantro
  • 1 ¼ cups (300 ml) Low FODMAP Peanut Lime Sauce, or to taste


  1. Cut the tofu block in half lengthwise. Place a triple layer of paper towel on a cutting board, place tofu slabs on top, then cover them with another triple layer of towel. Put something heavy on top, like another cutting board with a heavy pot on top. Allow to sit for about 10 minutes. This technique will remove excess water from the tofu so that it will hold its shape in the salad. Once tofu has drained, discard paper towels and cut tofu into cubes and set aside.
  2. In a large mixing bowl, toss together the cooked spaghetti, zoodles, bean sprouts, shredded carrots and cilantro. Drizzle on about 1 cup (240 ml) Low FODMAP Peanut Lime Sauce. Toss in tofu and add more dressing, if needed. Salad is ready to eat or may be refrigerate in an airtight container for up to 3 days.



I also like this salad with shredded LOFO rotisserie or leftover chicken. Or even leftover salmon!

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Low FODMAP Zoodles, Noodles & Sprouts Salad
Amount Per Serving
Calories 366 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 1g5%
Sodium 21mg1%
Potassium 345mg10%
Carbohydrates 31g10%
Fiber 4g16%
Sugar 4g4%
Protein 16g32%
Vitamin A 62IU1%
Vitamin C 12mg15%
Calcium 34mg3%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.