
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
James says
Loved this recipe! I have been missing my creamy and tomato based pastas since going low fodmap. This pasta has a great texture, nice colour, and was easy to make. My non-IBS wife loved it too. The only mild change I made was that I added some chili flakes in there and some parsley for colour. I found that the taste was a little plain otherwise. Thank you for sharing this recipe, it will be added to my rotation!
Carissa W says
Fantastic recipe it was missing a little something for me acid wise so I squeezed the tiniest bit of lemon juice and it was perfect. I also couldn't find any noodles so swapped dor linguini rice noodles. I've been struggling so much with this diet and these recipes have helped me thank you so much!
Ani says
I was trying a LOW FODMAP diet last week to identify triggers, found out garlic is one of them but I wasn't ready to say goodbye forever to garlic. Then, I found your amazing website and gave garlic infused oil a try... HOLY GRAIL! NO MORE BLOATING! Thank you so much for this website! I've tried this roasted red pepper pasta recipe which was super flavorful and easy to make, as well as the pumpkin chocolate chip muffins recipe and the Greek meatballs with cucumber sauce. All I gotta say is I'll be trying many many more recipes from here thank you so very much, you're amazing! Please don't stop adding recipes!!! I'm a new fan!