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Low FODMAP Roasted Red Pepper Pasta

Lower FODMAP Roasted Red Pepper Pasta

  • Author: Em Schwartz, MS, RDN
  • Total Time: 15 minutes
  • Yield: 4 1x
  • Diet: Low Lactose


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.


  • 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)


  1. Optional: If using freshly roasted red peppers, start with the next section of instructions before moving to the pasta step.
  2. Cook low FODMAP pasta according to package directions. Once cooked, drain and toss with a little olive oil. Set aside.
  3. Place roasted red peppers, pumpkin puree, olive oil, milk, tapioca starch, basil leaves, and nutritional yeast into a blender. Blend until smooth.
  4. 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.
  5. Serve pasta warm with optional garnishes.

For freshly roasted red bell peppers (optional)

  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.
  2. 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.
  3. After cooling, remove peppers from bowl. Peel off the skins, discarding them, and set aside.


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,