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A skillet filled with low FODMAP spaghetti and zoodles.

Low FODMAP Spaghetti and Zoodles


  • Author: Em Schwartz, MS, RDN
  • Prep Time: 15 mins
  • Cook Time: 15 mins
  • Total Time: 25 mins
  • Yield: 4 1x

Description

This delicious Low FODMAP Spaghetti and Zoodles recipe is an easy FODMAP-friendly take on the Italian classic with an added boost of veggies.


Scale

Ingredients

  • 6 oz. uncooked brown rice spaghetti
  • 2 Tbsp. garlic-infused olive oil, divided (plus extra for cooked pasta)
  • ⅔ cup finely chopped leek leaves (green parts only)
  • 480 grams (about 45 medium) regular tomatoes, quartered and cores removed
  • ⅓ cup loosely packed fresh basil leaves
  • 2 Tbsp. tomato paste
  • 2 Tbsp. low FODMAP Italian seasoning (or more to taste)
  • ⅛ tsp. red pepper flakes, optional
  • ¼ tsp. salt
  • 16 oz. ground turkey
  • 150 grams spiralized zucchini (for me, this is about 2 cups loosely packed)

Optional Garnishes

  • Fresh basil chiffonade
  • Parmesan cheese (or nutritional yeast for dairy-free)

Instructions

  1. Cook spaghetti according to package instructions. Once done, drain, rinse, and toss cooked spaghetti with a little olive oil to help prevent pasta from sticking together.
  2. While pasta is cooking, heat 1 tablespoon of garlic-infused olive oil in a large skillet over medium-high heat. Once hot, add leek leaves and saute, stirring occasionally, until leek leaves are bright green, fragrant, and soft. Carefully transfer sauteed leek leaves to a blender. Add tomatoes, basil leaves, tomato paste, Italian seasoning, (optional) red pepper flakes, and salt to the blender. Blend until smooth. Set aside.
  3. In now empty pan, heat remaining 1 tablespoon of garlic-infused olive oil over medium-high heat. Once hot, add ground turkey and brown, breaking apart into crumbles, until cooked. Add tomato sauce from blender and bring to a boil. Reduce heat, add cooked pasta and spiralized zucchini, and stir until well coated. Serve warm topped with optional garnishes.

Notes

Make This Even Easier? Use pre-made low FODMAP pasta sauce in place of the sauce created in step 2. Some of my favorite FODMAP-friendly options: Fody Foods Low FODMAP Tomato & Basil Sauce (Monash certified) and Prego Sensitive Recipe Italian Sauce (FODMAP Friendly certified).

Brown Rice SpaghettiBrown rice spaghetti is a type of gluten-free pasta. Gluten-free pasta is low FODMAP in 1 cup or 145-gram cooked servings. I like Tinkyada or Aldi’s liveGfree brown rice spaghetti.

Leek Leaves: Only the leaves or green parts of the leek are low FODMAP. A low FODMAP serving is a ⅔ cup or 54 grams.

Tomatoes: Not all tomatoes are created equal. Regular or common tomatoes have no detectable FODMAPs. Roma and cherry tomatoes have low FODMAP servings, however, they can become moderate/high FODMAP in large servings.

Zucchini: A low FODMAP serve is 65 grams or ⅓ cup chopped.

  • Category: Main Dish
  • Method: Stove
  • Cuisine: American

Keywords: low FODMAP, low FODMAP pasta, gluten-free spaghetti, zoodles