A fantastic 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.
Store-Bought Low FODMAP Pasta Sauce Options
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:
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 change and/or vary based on location. If in doubt, please choose a certified low FODMAP product.
- 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
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! Small servings of wheat products, including wheat pasta, can be included on a low FODMAP diet. According to Monash University, a low FODMAP serving of wheat pasta is ½ cup cooked or 74 grams.
- Grain-based Gluten Free Pasta: There are a variety of gluten-free pasta options available and most should be low FODMAP (based on ingredients) in servings of 1 cup cooked pasta – the serving size set by Monash. Some products I frequently use in my kitchen include:
- Chickpea Pasta: This may be another surprising option, but yes, chickpea pasta has been tested by Monash and is low FODMAP in servings of up to 1 cup cooked pasta. Chickpea pasta is another gluten-free and grain-free option. It packs a bit more protein and fiber compared to most other gluten-free pasta options. A couple of popular brands include B
anzaand Tolerant Foods.
- Spaghetti Squash: Boost your FODMAP-friendly veggie intake with cooked spaghetti squash. Per Monash, a low FODMAP serving is a ½ cup or 75 grams.
- Zoodles: Zucchini noodles (aka zoodles) have grown in popularity over the last several years. Zucchini can be enjoyed in small quantities, a ⅓ cup or 65 grams, while low FODMAPing.
Make It A Low FODMAP Meal
We’ve talked about the sauce and the pasta. Now, let’s cover what else we can add to make it meal:
- Boost protein by adding cooked ground turkey, grilled chicken slices, or canned lentils (serving size on Monash app) into the sauce.
- If you’re not already serving the sauce over a veggie, add a side of FODMAP-friendly veggies. Some ideas include crunchy carrots, steamed broccoli, or a lettuce salad with low FODMAP lemon vinaigrette.
- For dessert, enjoy a low FODMAP serving of fruit like an orange, strawberries or grapes.
Please refer to the Monash University FODMAP App for the low FODMAP serving sizes of the individual foods listed above.Print
A fantastic Low FODMAP pasta sauce recipe – no onion or garlic needed! Serve over low FODMAP pasta or zucchini noodles for an easy meal!
- 1 (28 oz.) can whole peeled tomatoes
- ¼ cup garlic-infused olive oil
- ½ tsp. dried basil
- ¼ tsp. dried oregano
- ⅛ tsp. red pepper flakes, optional
- Salt, to taste
- Place all ingredients except salt in a blender. Pulse until desired sauce consistency is achieved. Set aside.
- Pour sauce into a large saucepan and heat over medium-high heat. Bring to a boil, then reduce heat and let simmer for 15 minutes, stirring occasionally. Season with salt and serve.
Whole Peeled Tomatoes: A low FODMAP serving is 1/2 cup or 92 grams. This pasta sauce makes about 8 servings, which works out to be ~99 grams of canned tomatoes. Although this is 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