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.
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.
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
- Low FODMAP Spaghetti and Zoodles
- Low FODMAP Roasted Red Pepper Pasta
- Low FODMAP Spicy Lemon Pasta with Shrimp
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-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
- 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.
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