Magic Taco Pasta Salad (Gluten-Free & Gut-Friendly!)
If you’ve ever stood in front of the fridge wondering what to make that’s easy, family-approved, and won’t wreck your gut—this is the recipe. Meet my Magic Taco Pasta Salad. She’s quick. She’s colorful. She’s got that irresistible taco flavor, all wrapped up in a chilled pasta salad that actually tastes better the next day (hello, leftovers!). Oh, and did I mention it’s gluten-free and IBS-friendly?
Whether you're meal-prepping for the week, feeding hungry kids after a long summer day, or needing a dish for a BBQ or potluck, this one always disappears.
Why It's Magic:
One bowl, no stress – Everything mixes up in one big bowl and keeps well in the fridge.
Flexible ingredients – Use what you’ve got on hand. Add avocado, jalapeño, or swap in rotisserie chicken.
Gut-friendly without sacrificing flavor – We use gluten-free pasta, low-FODMAP swaps, and a tangy, dairy-optional dressing that keeps bellies happy.
Ingredients:
12 oz gluten-free pasta (I love brown rice fusilli or rotini)
1 lb ground turkey or beef (or use canned black beans for vegetarian)
2 Tbs taco seasoning (check label for gluten-free!)
1 cup cherry tomatoes, halved
1 cup shredded lettuce
½ cup shredded cheddar or dairy-free cheese (optional)
½ red bell pepper, diced
2 green onions, green tops only (low FODMAP)
½ cup chopped cilantro
1 cup crushed corn chips (plus more for topping)
For the dressing:
½ cup lactose-free sour cream or plain Greek yogurt (or a dairy-free option)
2 Tbs mayonnaise
Juice of 1 lime
1 tsp cumin
Salt + pepper to taste
Water to thin, if needed
Instructions:
Cook the pasta according to package directions. Drain and rinse with cold water.
In a skillet, brown the ground meat and stir in taco seasoning. Let it cool slightly.
In a large bowl, combine pasta, cooked meat, tomatoes, lettuce, peppers, green onions, cilantro, cheese, and crushed corn chips.
In a small bowl, whisk together all dressing ingredients. Taste and adjust seasoning.
Pour the dressing over the salad and toss well to combine.
Chill for at least 30 minutes before serving. Top with extra chips and cilantro for crunch!
Meal Prep Tip:
Make this salad on Monday and enjoy it for lunch all week. It holds up well (just keep the chips separate until serving), and the flavor deepens overnight.
Make It Your Way:
Dairy-free? Use a DF yogurt or sour cream alternative, or even olive oil, lime and a little cumin!
Vegetarian? Skip the meat and sub in black beans or lentils.
Extra veggies? Add shredded carrots, cucumbers, or zucchini ribbons.
Spice it up: Add hot sauce, jalapeño slices, or a dash of chipotle powder to the dressing.
Why This Belongs in Your Happy Belly Kitchen:
This recipe checks all the boxes—quick, nourishing, kid-friendly, and gentle on the gut. It’s real-life food for real-life schedules. Homemade without the hustle. 💛