A fantastic 5-ingredient Low FODMAP pasta sauce recipe – no onion or garlic needed! Serve over low FODMAP pasta or spaghetti squash for an easy meal.
At the request of my low FODMAP-ing sister, today I’m sharing a super easy (and delicious!) recipe for low FODMAP pasta sauce. It only calls for a handful of ingredients and is delicious over low FODMAP pasta or spaghetti squash.
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Ingredients
To make this homemade pasta sauce, add these ingredients to your shopping list:
- Whole peeled tomatoes – 1 (28-ounce) can
- Garlic-infused oil – ¼ cup
- Dried basil – 1 teaspoon
- Dried oregano – ½ teaspoon
- Optional: Red pepper flakes – ⅛ teaspoon
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Canned tomatoes have a low FODMAP serving of “⅗ cup” or 92 grams. In the US, 92 grams is about ⅓ cup of canned tomatoes – based on the serving size information listed on the nutrition facts panel of many US canned tomato products. Larger servings contain higher amounts of excess fructose. Double-check ingredients and select products without any high FODMAP ingredients, like onion or garlic.
Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that has been confirmed to be low FODMAP by Monash University. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Low FODMAP pasta options
What’s pasta sauce without the pasta? 🙂 Here are some low FODMAP pasta and non-pasta options to consider serving under your pasta sauce:
Wheat pasta: Yes, you read that correctly! According to Monash University (the creators of the low FODMAP diet), wheat pasta can be included on the low FODMAP diet in small amounts. The low FODMAP serving for wheat pasta is a ½ cup (cooked) or 74 grams. Avoid this option if you have celiac disease or another medical condition requiring a wheat-free or gluten-free diet.
Gluten-free pasta is considered low FODMAP in servings of 1 cup (cooked) or 145 grams. Not all gluten-free pasta products are created equal. To help keep things low FODMAP, select pasta products made with rice, corn, or quinoa.
Brown rice pasta is a type of gluten-free pasta. Gluten-free pasta has a recommended low FODMAP serving size of 1 cup (cooked) or 145 grams. Brown rice pasta is also a source of low FODMAP whole grains. Some brands I enjoy include Tinkyada, Jovial, and Trader Joe’s.
Chickpea pasta has been lab-tested for FODMAPs by Monash University. A low FODMAP serving is 1 cup (cooked) or 100 grams. Chickpea pasta tends to have more protein and fiber compared to other low FODMAP pasta options.
… and for a non-traditional “pasta” option:
Spaghetti squash: A low FODMAP serving is ½ cup or 75 grams.
Make it a meal
We’ve talked about the sauce and the pasta. Now, let’s cover what else we can add to make it a meal:
- Boost protein by adding cooked ground turkey (or beef), grilled chicken slices, or canned lentils (½ cup is low FODMAP) into the sauce.
- Add a side of FODMAP-friendly veggies. Some ideas include crunchy carrots, steamed green beans (15 beans are low FODMAP), or a lettuce salad with low FODMAP lemon vinaigrette.
- Enjoy a low FODMAP serving of fruit like an orange, strawberries, or grapes.
Store-bought options
Disclaimer: Please double check ingredients before purchasing. Many of these brands have multiple products and not all of them may be low FODMAP. Ingredients can also change and may vary based on location.
Making homemade pasta sauce is pretty easy, but it is nice to have ready-made options on hand for quicker use. Here are some low FODMAP pasta sauce options that I’ve tried:
- FODMAPPED for you! Slow Roasted Vegetables Tomato Pasta Sauce (certified)
- FODMAPPED for you! Red Wine & Italian Herbs Tomato Pasta Sauce (certified)
- FODY Foods Low FODMAP Marinara Sauce (certified)
- FODY Foods Low FODMAP Tomato and Basil Sauce (certified)
- FODY Foods Low FODMAP Arrabbiata Sauce (certified)
- Prego Sensitive Recipe Traditional Italian Sauce (certified)
- Rao’s Homemade Sensitive Formula Marinara Sauce
Similar recipes
- Low FODMAP Spaghetti and Zoodles
- Low FODMAP Roasted Red Pepper Pasta
- Low FODMAP Spicy Lemon Pasta with Shrimp
Recipe
Low FODMAP Pasta Sauce
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 8 1x
- Diet: Low Lactose
Description
A fantastic Low FODMAP pasta sauce recipe – no onion or garlic needed! Serve over low FODMAP pasta or zucchini noodles for an easy meal!
Ingredients
- 1 (28-ounce) can whole peeled tomatoes
- ¼ cup garlic-infused olive oil
- 1 teaspoon dried basil
- ½ teaspoon dried oregano
- ⅛ teaspoon red pepper flakes, optional
- Salt and pepper
Instructions
- Place tomatoes, olive oil, basil, oregano, and optional red pepper flakes in a blender. Pulse until your desired sauce consistency is achieved.
- Pour sauce into a large saucepan and heat over medium-high heat. Bring to a boil. Reduce heat to medium-low and simmer, stirring occasionally, for 10 minutes. Season with salt and pepper. Add more basil, oregano, or red pepper flakes, if desired.
- Serve warm over your favorite low FODMAP pasta.
Notes
Whole Peeled Tomatoes: A low FODMAP serving is a ½ cup or 92 grams. This pasta sauce makes about 8 servings, which works out to be ~99 grams of canned tomatoes. Although this is a slightly larger amount than recommended for a green serve, it may be tolerated. If you’d like to be safe, divide this sauce into 9 or 10 servings instead.
- Category: Condiment
- Method: Stove
- Cuisine: Italian
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Maggie says
Hi,
Love your site. I have two questions: I am a fan of the Rao’s Sensitive Marinara; what do you regard as a serving size?
Also, the only gluten-free pasta I like (and I LOVE it) is made by Bionaturae. However, it does contain soy, though that is the last item on the list of ingredients (the others are rice flour, potato starch, and rice starch). Sigh….off the list, right? Or at least for the Elimination phase? Bummer.
Em Schwartz, MS, RDN says
Hi Maggie, Great questions! I generally suggest starting with the serving size listed on the jar for pasta sauce. I also agree with you about the Bionaturae pasta. Although it is the smallest ingredient, soy flour (50 grams) has tested high in GOS by FODMAP Friendly. A serving of pasta likely has less than this, but we don’t know where the cutoff is. So, I would suggest choosing a different pasta until you know your tolerance to GOS. Best, -Em
Gail @ Good Noms, Honey! says
We had this tonight with some brown rice noodles – so easy and yummy!
★★★★★
Em Schwartz, MS, RDN says
Nice! Thanks for sharing, Gail!
neha says
Hi,
Can we use diced tomatoes instead? If yes, how many I have to use to match with 1 can of tomatoes.
Katie says
Is lentil pasta low fodmap?
Em Schwartz, MS, RDN says
Great question, Katie! Lentil pasta hasn’t been tested yet (as of Sept 2019). So, we generally recommend avoiding during the elimination phase. Once symptoms are well-managed, you could test your tolerance. Monash has a great article on this process found here: https://www.monashfodmap.com/blog/testing-your-tolerance-to-untested-foods/
Chris says
Hi Emily,
This looks like a great recipe but I am confused, Garlic is hi FODMAPS and your second ingredient is garlic infused olive oil… Isn’t that a huge no-no? Last time I had commercially prepared sauce it had tiny amounts of garlic and onion and I ended up blacked out 30 minutes after eating it. Please either explain why that is safe or maybe reconsider if it belongs in the recipe.
Thanks, keep up the good work, I’ll try this with plain olive oil and report back,
Chris
★★★★
Chris says
Hi Emily,
Tried with diced tomatos as that was what I had on hand, would reccomend whole as there’s a lot more water in diced. If someone else wants to try this with diced, crushed or otherwise not whole I would recommend straining them in a strainer or collander before adding to the blender or food processor. Also add some simmering time to evaporate any excess or add a can of tomato paste to help thicken i, I did all three, I found the flavour a bit bland but when I was simmering I doubled the seasoning the bring it to my taste and after a little extra simmering time it was a nice consistency.
One footnote, if your only concern is FODMAPS, five stars! If you, like me are also dealing with SIBO, the acidity in tomato will set off your SIBO and cause brain fog, bloating and nausea(often mistaken for a nightshade intolerance). I added 1 Tums(calcium-bicarbinate tablet) to the recipe which preventatively reduces the acidity of the recipe rather than taking a tablet after eating and found that effective at eliminating the usual symptoms caused by acidity, this also works well for recipes that include citrus.
★★★★★
Emily says
Thanks for sharing, Chris!
Derek says
Chris,
Read up on garlic infused olive oil, it is safe and can even be used in the elimination phase. The fructans (the bad part for ibs) in the garlic are water soluble but not oil soluble…so, once the garlic cloves are removed the fragrant oil is all that’s left.
★★★★★
Em Schwartz, MS, RDN says
Derek – thanks for jumping in! Chris – I apologize I missed your first comment. As Derek mentioned, garlic-infused oil is safe for the reduction phase of the low FODMAP diet. More information on low FODMAP substitutes for garlic and onion can be found here: Low FODMAP Garlic and Onion Substitutes
Echo says
Garlic infused oil is different than garlic. The garlic flavor is infused into the oil, no garlic is left behind in the oil if done properly. It is definitely low fodmap. Google can tell you how to make some. It’s delicious
Amanda Adair says
Can you use diced tomatoes instead of whole peeled?
Shoshana says
Hi Emily,
I just started the Fodmap diet and have been visiting your site almost daily. As someone who is a truly terrible cook, I appreciate your easy to follow instructions and stunning website and food photography.
I need your advice, though. I tried to follow the recipe above but used puréed tomatoes cause I’m lazy and don’t have a food processor. As a result, my dish turned out pretty terrible – I added meat and extra seasonings but it tastes basically like a can of puréed tomatoes.
I’d like to make what I have into a Fodmap friendly chili. I already have meat in the dish and veggies I can add but wanted your suggestions on how to do this. Do you think I should just add veggies, potatoes, and chili powder? Or is there something else you suggest?
Thanks again for your awesome recipes (next time I should actually follow it lol)!
Emily says
Thank you, Shoshana! You have some great ideas! Do you have low FODMAP broth? That might help to dilute the tomato flavor and make it more soup like. Another idea is adding a bit of sugar to help balance out the acidity of the tomatoes. Chili powder sometimes has onion or garlic powder as an ingredient, so I’d watch out for that, but if yours doesn’t, then that could also help! 🙂 Hope that helps and thanks again for your support!
Dani Waggett says
Can this recipe be frozen?
It looks great, i can’t wait to try it.
★★★★★
Emily says
Hi Dani! I’ve never tried freezing it, but I imagine it would work! The texture might end up being a little bit different but it should still taste yummy. 🙂 Please let us all know if you try it!