Easy Low FODMAP Pasta Sauce
Are you looking for a delicious and satisfying pasta sauce that won’t upset your digestive system? That’s where this Easy Low FODMAP Pasta Sauce recipe comes in! You can whip up a flavorful and gut-friendly pasta sauce with simple ingredients and easy-to-follow directions.
Plus, it’s versatile enough to pair with various low-FODMAP pasta options and other low-FODMAP ingredients for a satisfying meal. So get ready to satisfy your pasta cravings without sacrificing your digestive health!
To learn more about gut health, read this Gut Health 101 Guide!
Why You’ll Love This Recipe!
- Simple and delicious ingredients
- Low in FODMAPs
- Ready in 30 minutes
- Versatile and goes with a variety of pasta options
Ingredients and Substitutions
- Garlic-infused olive oil
- Carrot
- Canned whole peeled tomatoes or diced tomatoes
- Fresh basil
- Tomato paste
- Salt and freshly ground black pepper to taste
- Fresh parsley
If you don’t have fresh basil, you can substitute for ½ teaspoon of dried basil.
Step-by-Step Instructions
First, heat garlic-infused olive oil in a large wide skillet on medium heat. Then add the chopped carrot. Stir and reduce heat to low. Cover the skillet with a lid and cook for 5 minutes until the carrots are soft.
While the carrots are cooking, carefully chop the can of whole tomatoes into smaller pieces on a cutting board with a juice groove to catch the juice. Or use canned diced tomatoes to save you a step. Then add canned tomatoes with all their juice to the skillet with the carrots. Also, add the basil, tomato paste, salt, and pepper and stir to combine.
Bring the tomatoes to a low simmer, then reduce the heat to low and cook for about 15 minutes, uncovered, until the sauce has thickened.
Serve the low FODMAP spaghetti sauce with your favorite gluten-free pasta or zucchini noodles! Top with freshly chopped parsley.
Common Questions
Not all pasta sauce is recommended if you follow a low FODMAP diet. Many store-bought or traditional spaghetti sauce recipes have high FODMAP ingredients such as onions and garlic. And these ingredients can cause digestive issues such as gas, bloating, and abdominal pain in someone with IBS.
Low FODMAP Information
According to Monash University, the ingredients in this recipe are low in FODMAPs. The Monash website and app are beneficial when determining which foods are allowed and the portions to consume to keep intake of FODMAPs low.
- Canned tomatoes are safe to eat in ½ cup portions or 3.5 ounces and get the “green light.” Consuming â…” cup contains moderate amounts of fructose, which may trigger symptoms if you have trouble digesting fructose. One cup is considered to be high in fructose.
- Garlic-infused olive oil is recommended as it gives garlic flavor without the FODMAPs. For this recipe, I used Colavita Roasted Garlic Extra-Virgin Olive Oil, which is low FODMAP certified by Monash University.
- Carrots, basil, and parsley are low in FODMAPs and safe to eat in multiple servings.
Pasta Options for Low FODMAP Diet
There are several options for pasta if you follow a Low FODMAP diet. Here are some for you to try and the recommended serving size.
- Regular wheat pasta is safe to eat up to ½ cup cooked serving.
- Gluten-free pasta is tolerated in 1 cup cooked, but more than 1.5 cups cooked contains high amounts of oligo-fructans
- Quinoa pasta is well tolerated in up to 1 cup cooked.
- Spelt pasta is tolerated in up to ½ cup cooked.
- Chickpea pasta is also tolerated in up to 1 cup cooked, but more than 1.25 cups cooked contains moderate amounts of oligosaccharides-galactooligosaccharides.
- Zucchini noodles are a safe pasta option in about â…“ cup chopped. One-half cup chopped contains a moderate amount of oligosaccharides-fructans. Monash recommends avoiding large servings of zucchini over 85 grams or 2.99 ounces.
Storage Instructions
Refrigerate cooked pasta sauce in an airtight container or jar for 4-5 days. After that, you can freeze it in a freezer bag for up to 6 months.
Tips
- Save some of the pasta water and mix a little in with the sauce and pasta to help thicken and bind the sauce to the pasta.
- Add other low FODMAP vegetables into the sauce, such as zucchini or bell peppers.
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More Recipes to Try!
Low FODMAP Pasta Sauce
Ingredients
- 2 tablespoons garlic-infused olive oil
- 1 medium carrot finely chopped
- 1 can (28 ounces) whole peeled tomatoes or diced tomatoes
- 2 tablespoons fresh basil chopped, or ½ teaspoon dried basil
- 1 tablespoon tomato paste
- salt to taste
- freshly ground black pepper to taste
- 2 tablespoons fresh parsley chopped
Instructions
- First, heat garlic-infused olive oil in a large wide skillet on medium heat. Then add the chopped carrot. Stir and reduce heat to low. Cover the skillet with a lid and cook for 5 minutes until teh carrots are soft.
- While the carrots are cooking, carefully chop the can of whole tomatoes into smaller pieces on a cutting board with a juice grove to catch the juice. Or use canned diced tomatoes. Then add canned tomatoes with all their juice to the skillet with the carrots. Also, add the basil, tomato paste, salt, and pepper to taste and stir to combine.
- Bring the tomato sauce to a low simmer, then reduce the heat to low and cook for about 15 minutes, uncovered, until the sauce has thickened.
- Serve the sauce with your favorite low FODMAP or gluten-free pasta. Or zucchini noodles also make a good choice! Tope with freshly chopped parsely.
Great recipe
Thank you Dave!
The freshest sauce ever!
Yes, it is super delicious!
This is a good recipe, I will try to cook this with my home made pasta.
Thank you Diane, hope you enjoy it!
So flavorful and tasty and I love that it’s easily digested.
Thank you Cindy! Yes, I love having pasta dish that doesn’t cause any digestive symptoms.
This is the most delicious pasta sauce. Finally, I was able to share the food map safe pasta with my colleague too. Thank you
I”m so glad you enjoyed it Seema! And thanks for sharing it too!