IMPORTANT UPDATE (3/2022): Monash University recently retested red bell peppers and as a result has changed the FODMAP status of red bell peppers. Red bell peppers are no longer considered a FODMAP-free food. I am working to modify affected recipes, like this one, to reflect Monash’s recent serving size updates. Thank you for your patience and understanding. Also, if you previously tolerated red bell peppers (or other updated foods), continue to eat according to your unique tolerance level.
Creamy, yet deliciously dairy-free this yummy low FODMAP Roasted Red Pepper Pasta is packed with flavor and veggies! Toss with your favorite FODMAP-friendly pasta and enjoy plant-based (as is) or topped with shrimp or chicken.
Al and I recently spent some time eating our way through Italy and enjoyed some of the most AMAZING (gluten-free) pasta dishes ... like ever. Everything was fresh and flavorful.
It was really inspiring and I knew once I was back in the States, I wanted to create a low FODMAP dish that had at least some semblance of Italian-worthy pasta.
And friends, I think we have a winner.
This low FODMAP roasted red pepper pasta is good, like simple-yet-amazing good. Like pasta bathed in a creamy, peppery, plant-based sauce good.
And, when it’s coupled with my favorite fancy low FODMAP pasta, Taste Republic (not sponsored, just love), it’s heavenly.
Taste Republic Gluten-Free Pasta
I like brown rice pasta, but I love Taste Republic.
Taste Republic is a local company based in Madison, WI. They specialize in refrigerated gluten-free pasta.
Although not specifically tested for FODMAPs, their rice-based pasta products appear low FODMAP by ingredients.
I’ve been enjoying Taste Republic products for years, having discovered them during my dietetic internship at UW-Hospital & Clinics.
Their products are refrigerated (not dried), cook in a couple of minutes, and take your (low FODMAP) pasta dishes to the next level.
You can find Taste Republic in many major US chains (Whole Foods, HyVee, Wegmans, H-E-B, etc.), but if you can’t find them in your local store, online ordering is available.
Roasted red pepper sauce
Roasted red bell peppers are the star of this recipe’s show. Peppers are blended with canned pumpkin, unsweetened low FODMAP milk (I use almond milk), and nutritional yeast to add plant-based creaminess and make this low FODMAP roasted red pepper sauce extra luscious.
For convenience, I use jarred roasted red peppers in this recipe. Jarred roasted red peppers have not specifically been tested for FODMAPs. However, fresh red bell peppers are considered a FODMAP-free food.
Sometimes processing (canning, fermenting, pickling, etc.) can impact the FODMAP content of foods. If you have concerns about using jarred peppers, consider roasting your own fresh red bell peppers. I’ve included instructions in the recipe card below.
If you do use jarred, double-check the label and select a product without any high FODMAP ingredients. I like to use Mezzetta.
Shopping list
To make this low FODMAP roasted red pepper pasta, add these ingredients to your shopping list:
- Low FODMAP fettuccine or linguine - 4 cups cooked (I like Taste Republic Fettuccini or brown rice pasta)
- Roasted red peppers - 1 (15-ounce) jar or 2 medium red bell peppers, if roasting your own
- Canned 100% pumpkin puree - ⅓ cup
- Garlic-infused oil - 2 tablespoons
- Low FODMAP milk - 1 cup (I use unsweetened almond milk)
- Tapioca starch (or cornstarch) - 1 tablespoon
- Basil leaves - ¼ cup fresh or 1 tablespoon dried
- Nutritional yeast (or parmesan cheese) - 3 tablespoons
Low FODMAP notes
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.
Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.
Canned pumpkin: A low FODMAP serving is ⅓ cup or 75 grams. Larger servings contain higher amounts of GOS & fructans.
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 Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.
Low FODMAP Milk: Some examples include lactose-free cow’s milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Serving sizes vary. Please refer to the Monash FODMAP app for more info.
Nutritional yeast is a popular plant-based way to add "cheesy" flavor to dishes. It contains only trace amounts of FODMAPs, according to Monash University. Enjoy freely.
Instructions
If using freshly roasted red peppers, jump down to the next section of instructions before moving to the pasta step.
Step 1: Cook the low FODMAP pasta according to package directions. Once cooked, drain and toss with a little olive oil.
Step 2: Place roasted red peppers, pumpkin puree, olive oil, milk, tapioca starch, basil leaves, and nutritional yeast into a blender. Blend until smooth.
Step 3: Pour sauce into a large skillet and heat over medium-high heat, stirring occasionally. Once the sauce is simmering, reduce heat and continue to stir until it just slightly thickens. Add pasta and toss to mix. Season with salt and pepper.
Serve pasta warm with optional garnishes.
To make freshly roasted red bell peppers (optional)
Step 1: Preheat oven to 450°F. Line a rimmed baking sheet with aluminum foil. Place the peppers cut side down and roast for 20-25 minutes or until skins are wrinkled and slightly charred.
Step 2: Remove from oven and let cool slightly before placing roasted peppers in a bowl. Cover bowl with a cover (or plastic wrap) and let sit until peppers are cool to touch.
Step 3: After cooling, remove peppers from the bowl. Peel off the skins, discarding them, and proceed with the recipe.
Similar recipes
- Low FODMAP Caprese Pasta Salad
- Low FODMAP Spicy Lemon Pasta with Shrimp
- Low FODMAP Thai-inspired Peanut Noodles
Recipe
Lower FODMAP Roasted Red Pepper Pasta
- Total Time: 15 minutes
- Yield: 4 1x
- Diet: Low Lactose
Description
Creamy, yet deliciously dairy-free this yummy low FODMAP Roasted Red Pepper Pasta is packed with flavor and veggies! Toss with your favorite FODMAP-friendly pasta and enjoy plant-based (as is) or topped with shrimp or chicken.
Ingredients
- 4 cups cooked low FODMAP pasta (I like Taste Republic Gluten-Free Fettuccine)
- 1 (15-ounce) jar roasted red peppers, drained (or 2 medium freshly roasted red bell peppers)
- ⅓ cup canned 100% pumpkin puree
- 2 tablespoons garlic-infused olive oil
- 1 cup low FODMAP milk (I use unsweetened almond milk)
- 1 tablespoon tapioca starch (or cornstarch)
- ¼ cup fresh basil leaves (or 1 tablespoon dried basil)
- 3 tablespoons nutritional yeast (or parmesan cheese)
- Salt and pepper
Optional Garnishes: Thinly sliced basil leaves, red pepper flakes, nutritional yeast (or parmesan cheese)
Instructions
- Optional: If using freshly roasted red peppers, start with the next section of instructions before moving to the pasta step.
- Cook low FODMAP pasta according to package directions. Once cooked, drain and toss with a little olive oil. Set aside.
- Place roasted red peppers, pumpkin puree, olive oil, milk, tapioca starch, basil leaves, and nutritional yeast into a blender. Blend until smooth.
- Pour sauce into a large skillet and heat over medium-high heat, stirring occasionally. Once sauce reaches a simmer, reduce heat and continue to stir until it just slightly thickens. Add pasta and toss to mix. Season with salt and pepper.
- Serve pasta warm with optional garnishes.
For freshly roasted red bell peppers (optional)
- Preheat oven to 450°F. Line a rimmed baking sheet with aluminum foil. Place the peppers cut side down and roast for 20-25 minutes or until skins are wrinkled and slightly charred.
- Remove from oven and let cool slightly before placing in a bowl. Cover bowl with plastic wrap and let sit until peppers are cool to touch.
- After cooling, remove peppers from bowl. Peel off the skins, discarding them, and set aside.
Notes
IMPORTANT UPDATE (3/2022): Monash University recently retested red bell peppers and as a result has changed the FODMAP status of red bell peppers. Red bell peppers are no longer considered a FODMAP-free food. I am working to modify affected recipes, like this one, to reflect Monash’s recent serving size updates. Thank you for your patience and understanding. Also, if you previously tolerated red bell peppers (or other updated foods), continue to eat according to your unique tolerance level.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: Skillet
- Cuisine: American
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Zahra Sattaur says
Do you need the tapioc starch? I’m on a sibo bi-phasic restricted diet and can’t have starch right now.
Em Schwartz, MS, RDN says
Hi Zahra, the starch acts as a thickener for the sauce. The sauce can be made without the tapioca starch, however, it will not be as thick. I would suggest simmering the sauce uncovered for a longer time period before adding the noodles to help evaporate some of the liquid and make the sauce thicker. -Emily
Ash says
Hello,
I was just wondering how this is low FODMAP becuse even 1/4 of a capsicum is moderate in fructose according to the Monash App.
Em Schwartz, MS, RDN says
Hi Ash, This is an older recipe that I have not had a chance to update. Red pepper/capsicum *used* to be considered a FODMAP-free food according to Monash. Monash retested red pepper/capsicum earlier this year and changed the FODMAP serving size/status to containing excess fructose. This recipe is low in the other FODMAPs (lactose, GOS, fructans, polyols) and some people with IBS tolerate excess fructose. So, I've left the recipe up for the time being. Thanks for understanding, -Emily
D says
HELP!
I cannot use canned pumpkin. As often as I have tried, I just do not like sweet potatoes. Can it be left out? Or could I perhaps use 1/4 cup-ish of almond milk pureed w 5-7 whole almonds? Or would that throw this recipe out of fodmap friendliness?
Em Schwartz, MS, RDN says
Hi D, please see my response to your previous comment for more detail, but I think this should work. I would soak the almonds first to get a smoother result. In general, adding 5-7 almonds plus almond milk should be okay FODMAP-wise for *most* people with IBS. With that said, we each have unique tolerance levels. So, the best I can suggest is to try it out and monitor for symptoms. Best, -Em
D says
I do not want to use canned pumpkin.... and, as often as I try, I really dislike sweet potatoes. Can I leave it out entirely? Perhaps sub a quarter cup-ish or less of almond milk w about 5-8 almonds pureed?
Or will that undo all the low fodmap combination....
Em Schwartz, MS, RDN says
Hi D, I haven't tried either of these options, but if I were, this is what I would do: If I left the pumpkin/sweet potato out, I would reduce the amount of milk called for in the recipe. I would maybe start with a third or a half cup of milk and add more as needed to achieve a good sauce-like consistency. If I were to add almonds, I would maybe soak them in water for a few hours (or overnight) to get a smoother consistency when I puree them. Hope that helps give you some ideas to get started. Best, -Em
Ash says
I feel terrible giving this 1 star but this was the blandest pasta I've made in a while. I spiced it up with some oregano, tomato and chilli. What I ended up with was great but what I started with, after following the recipe, was gross
Em Schwartz, MS, RDN says
I'm sorry you felt that way, Ash. The flavor of dishes can be very subjective. I'm glad you were able to make adjustments to meet your preferences. Best, -Em
Kris says
I use sweet potato in this recipe in place of the pumpkin. (Not a pumpkin fan so I never have it on hand) It's fantastic!! This is one of my favorite sauces for pasta. I do roast my own peppers. Aside from that small task, this is a super easy and quick sauce to make... and oh SO good!! I'm so happy I found this recipe!!
Tori says
Just made this recipe and loved it so much! Felt like it was such a treat (while still being healthy!). Will for sure be making this recipe again.
Erika says
I’m allergic to pumpkin. What could I substitute the purée with?
Em Schwartz, MS, RDN says
Hi Erika, plain sweet potato puree (either canned or made from scratch) might work. I haven't tried it so I can't comment on the taste, but it should have a similar consistency to the pumpkin. Also, the amount of sweet potato used in this recipe would be well within the FODMAP limits. Hope that helps, -Em
Emily says
This is honestly the best pasta I’ve ever had. I’ve been gluten free for 10 years and recently started to eat low FODMAP and this is my new favorite dish!! The flavor is incredible. Thank you so much.
Em Schwartz, MS, RDN says
Thank YOU, Emily! I appreciate you taking the time to share. 🙂
sharyn elamir says
I love this recipe. Have been batch cooking it for weeks so I can freeze. I like spicy food so I give it a kick by adding chilli flakes. Also added a few pine nuts. Low calorie and so easy to make. 5 stars!!!
Molly says
I am new to low fodmap eating and was looking for recipes that were simple to make but also full of flavor. This was delicious! I love that all you do is blend the sauce, heat it up, add the pasta, done! Fulfills my alfredo/cheesey pasta cravings while still being healthy and low calorie. Thanks so much <3 This will be a staple recipe for me for sure. I think this sauce would make an excellent base for other sauces too.
Em Schwartz, MS, RDN says
Thanks, Molly! Glad you enjoyed it, too! It's one of my favorites. 🙂
Niki Trepanier says
I haven't made this yet but it's in my meal plan now and I am SO HAPPY I stumbled across your website, Erin! I'm a Madison-native as well (Verona, actually) so I was SHOCKED when I saw you mention Madison being local for you! Thank you for all of your hard work in sharing low FODMAP recipes for all of us!
Morgan says
This recipe is a staple in my house!! I make it all the time. Very easy to use for meal prep. It was a breath of fresh air the first time I tried it--I was getting so sick of low FODMAP food having no flavor. This has so much flavor though!! And so quick--really, everything you want in a recipe.
Em Schwartz, MS, RDN says
Thank you so much for sharing, Morgan!
Danielle says
Thank you for posting this recipe. I have IBS. My husband does not. Not only did I like this sauce, but my husband enjoyed it! I love finding recipes that both of us enjoy and don't taste like they're 'special'. I served this over gluten free spaghetti with roast chicken drumsticks and steamed broccoli. It was very nice and made tasty leftovers.
Emily says
Thank you, Danielle! As my husband also does not have IBS, it's definitely a goal of mine to make recipes that appeal to FODMAPers and non-FODMAPers, alike. So, I am thrilled to hear you both enjoyed this recipe. Thank you for taking the time to share! I appreciate you! 🙂
Angie says
I love your site and appreciate all of your great recipes. I was very excited to hear about the Taste Republic pasta, but discovered that there are no retailers even close to our home. I did find it on Amazon - 9 ounces for $10.00 to $35.00. I hate to be nosy, but from your experience, is this their regular price for a bag of pasta?
Thanks again for all of your help.
Emily says
Hi Angie, the price can certainly vary but it normally retails for around $5 per package in stores in my area. I usually stock up (and freeze them) when they go on sale (sometimes 2 for $6), but then again they're a local company for me. Although Taste Republic is my current favorite, I also like Tinkyada brown rice pasta and will use that on occasion. 🙂
Erika says
If you have a Trader Joe’s nestle you they have a wonderful fresh fettuccini noodle that looks to be very similar to the Taste Republic. I think they taste like regular pasta.
Em Schwartz, MS, RDN says
Nice! Thanks for sharing!