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 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 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
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
Keywords: low FODMAP, gluten free pasta, plant-based,
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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