Are you tired of sacrificing flavor for a sensitive stomach? Do you struggle to find pasta recipes that cater to your dietary needs without sacrificing taste? Look no further! Low FODMAP diets can be challenging, but with the right ingredients and cooking techniques, it’s possible to enjoy delicious and satisfying meals.
In this article, we’ll explore 18 mouth-watering low FODMAP pasta recipes that will have you saying goodbye to boring meals and hello to a world of flavor. From classic spaghetti dishes to creative stir-fries and salads, these recipes are sure to satisfy even the pickiest of eaters. Whether you’re looking for gluten-free options or dairy-free alternatives, we’ve got you covered.
Stay tuned for our next installment, where we’ll dive into some of the most mouth-watering low FODMAP pasta dishes that will make your taste buds do the happy dance!
Garlic-infused olive oil spaghetti with cherry tomatoes
Savor the flavors of Italy with this simple yet elegant spaghetti dish, elevated by a rich garlic-infused olive oil and sweet cherry tomatoes.
Ingredients:
– 12 oz spaghetti
– 1/4 cup garlic-infused olive oil (see note)
– 2 cups cherry tomatoes, halved
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Bring a large pot of salted water to a boil. Cook spaghetti according to package instructions until al dente. Reserve 1 cup pasta water before draining.
2. In a large skillet, heat the garlic-infused olive oil over medium-low heat. Add minced garlic and cook for 4-5 minutes or until fragrant.
3. Add cherry tomatoes to the skillet and cook for an additional 3-4 minutes or until they release their juices and start to soften.
4. Combine cooked spaghetti, reserved pasta water, and tomato mixture in a large serving bowl. Season with salt and pepper to taste.
5. Garnish with fresh basil leaves and serve immediately.
Cooking Time: Approximately 20-25 minutes
Zucchini and carrot noodle stir-fry with chicken
This quick and flavorful recipe is a great way to get your daily dose of veggies while still satisfying your cravings. A perfect blend of Asian-inspired flavors, tender chicken, and nutritious noodles.
Ingredients:
– 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
– 2 medium zucchinis, spiralized
– 2 medium carrots, spiralized
– 2 cloves garlic, minced
– 1 tablespoon vegetable oil
– 1 teaspoon soy sauce
– 1 teaspoon honey
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the chicken and cook until browned, about 5-6 minutes. Remove from the pan and set aside.
3. Add the garlic, zucchini, and carrots to the pan. Cook for 4-5 minutes, stirring occasionally, until the vegetables are tender-crisp.
4. Add the cooked chicken back into the pan, along with soy sauce and honey. Stir-fry for an additional minute.
5. Season with salt and pepper to taste.
6. Garnish with chopped green onions if desired.
7. Serve hot over rice or noodles.
Cooking Time: 15-20 minutes
Low FODMAP pesto pasta with pine nuts
This recipe is a twist on the classic pesto pasta dish, adapted to be low in fermentable oligo-, di-, and mono-saccharides (FODMAPs) to help alleviate digestive issues. The use of pine nuts instead of traditional walnuts or almonds adds a unique flavor and texture.
Ingredients:
– 8 oz gluten-free pasta
– 1/2 cup freshly made low FODMAP pesto (see below for recipe)
– 1/4 cup pine nuts, toasted
– 1/2 cup cherry tomatoes, halved
– Salt and pepper to taste
Low FODMAP Pesto Recipe:
– 1 cup fresh basil leaves
– 1/3 cup olive oil
– 2 cloves garlic, minced (use lactate-free or omit if necessary)
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a medium bowl, combine toasted pine nuts, cherry tomatoes, and cooked pasta.
3. Drizzle low FODMAP pesto over the top and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 15-20 minutes
Gluten-free penne with roasted eggplant and basil
A flavorful and gluten-free pasta dish that combines the natural sweetness of roasted eggplant with the brightness of fresh basil.
Ingredients:
• 8 oz gluten-free penne
• 2 medium eggplants, sliced into 1/4-inch thick rounds
• 3 tbsp olive oil
• 2 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• 1/4 cup chopped fresh basil
• Salt and pepper to taste
• Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss eggplant slices with olive oil, garlic, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and lightly caramelized.
4. Cook gluten-free penne according to package instructions.
5. In a large skillet, combine roasted eggplant, cherry tomatoes, and chopped basil. Season with salt and pepper to taste.
6. Combine cooked penne with the eggplant mixture.
7. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 30-40 minutes
Quinoa pasta with spinach and feta cheese
Elevate your pasta game with this nutritious and flavorful recipe that combines the nutty taste of quinoa pasta with the creaminess of feta cheese and the freshness of spinach.
Ingredients:
– 8 oz quinoa pasta
– 2 cups fresh spinach leaves
– 1/4 cup crumbled feta cheese
– 2 cloves garlic, minced
– 2 tbsp olive oil
– Salt and pepper to taste
Instructions:
1. Bring a large pot of salted water to a boil. Cook quinoa pasta according to package instructions until al dente.
2. In a pan, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add fresh spinach leaves to the pan and cook until wilted.
4. Toss cooked quinoa pasta with the spinach mixture.
5. Sprinkle crumbled feta cheese on top and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Rice noodle salad with cucumber and mint
A light and revitalizing salad that combines the creaminess of rice noodles with the cooling effects of cucumber and mint.
Ingredients:
– 200g rice noodles
– 1 large cucumber, peeled and thinly sliced
– 1/4 cup fresh mint leaves, chopped
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt to taste
Instructions:
1. Cook the rice noodles according to package instructions. Drain and set aside.
2. In a large bowl, combine the cooked noodles, cucumber slices, and chopped mint.
3. Drizzle with olive oil and lemon juice. Season with salt to taste.
4. Toss gently to combine.
5. Serve immediately.
Cooking Time: 15 minutes
Buckwheat soba noodles with ginger and sesame
Experience the delicate flavor of Japan with this simple and satisfying buckwheat soba noodle dish, infused with the warmth of ginger and the nutty taste of sesame.
Ingredients:
– 8 oz buckwheat soba noodles
– 2 inches fresh ginger, peeled and grated
– 2 tbsp sesame oil
– 1 tsp sesame seeds
– Salt, to taste
– Water, for cooking
Instructions:
1. Bring a large pot of salted water to a boil. Cook the buckwheat soba noodles according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a small saucepan, heat the sesame oil over medium heat. Add the grated ginger and cook for 1-2 minutes, or until fragrant.
3. Add the cooked soba noodles to the saucepan with the ginger mixture. Toss to combine, adding reserved pasta water if needed to achieve desired consistency.
4. Sprinkle the sesame seeds over the noodle mixture and season with salt to taste.
5. Serve immediately, garnished with additional sesame seeds if desired.
Cooking Time: 15-20 minutes
Lactose-free mac and cheese with gluten-free breadcrumbs
Creamy Lactose-free Mac and Cheese with Gluten-free Breadcrumbs Recipe
This comforting recipe combines the richness of lactose-free cheese with the crunch of gluten-free breadcrumbs, making it a perfect option for those with dietary restrictions. With minimal preparation time, you can enjoy a deliciously creamy pasta dish in no time!
Ingredients:
– 1 pound macaroni
– 2 cups lactose-free cheddar cheese, shredded
– 1 cup lactose-free milk
– 1/4 cup gluten-free breadcrumbs
– 2 tablespoons butter
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook macaroni according to package instructions until al dente.
3. In a separate saucepan, melt butter over medium heat. Add lactose-free milk and stir until combined. Gradually add lactose-free cheddar cheese, stirring until smooth.
4. Combine cooked macaroni and cheese sauce in a large mixing bowl. Season with salt and pepper to taste.
5. Transfer the mac and cheese mixture to a baking dish and top with gluten-free breadcrumbs.
6. Bake for 20-25 minutes or until golden brown.
Cooking Time: 30-40 minutes
Spaghetti squash with turkey meatballs
This hearty recipe combines the nutty flavor of spaghetti squash with the comforting taste of turkey meatballs, all in one delicious dish. It’s a perfect weeknight meal that’s easy to make and packed with nutrients.
Ingredients:
– 1 medium spaghetti squash (about 2 lbs)
– 1 lb ground turkey
– 1/2 cup breadcrumbs
– 1 egg
– 1/4 cup grated Parmesan cheese
– 1/4 cup chopped fresh parsley
– Salt and pepper to taste
– Olive oil for cooking
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out seeds.
3. Place the squash on a baking sheet, cut side up, and drizzle with olive oil.
4. In a large bowl, combine ground turkey, breadcrumbs, egg, Parmesan cheese, and parsley. Mix well with your hands until just combined.
5. Form into meatballs (about 12-15) and place on a separate baking sheet lined with parchment paper.
6. Bake squash and meatballs for 30-40 minutes or until the squash is tender and the meatballs are cooked through.
Cooking Time: 40-50 minutes
Low FODMAP lasagna with ground beef and mozzarella
A classic Italian dish gets a low-FODMAP twist! This recipe replaces traditional pasta sheets with zucchini slices, making it a great option for those following a low-FODMAP diet.
Ingredients:
– 1 pound ground beef
– 1 onion, finely chopped (use only the white and light green parts)
– 2 cloves garlic, minced (limit to 1/8 teaspoon per serving)
– 1 cup grated mozzarella cheese
– 2 medium zucchinis, sliced into thin sheets
– 1 cup marinara sauce (make sure it’s low-FODMAP or use a homemade recipe)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cook the ground beef in a large skillet over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. Add the chopped onion and minced garlic to the skillet and cook until the onion is translucent.
4. Arrange zucchini sheets in the bottom of a 9×13-inch baking dish.
5. Spread half of the meat sauce over the zucchini, followed by half of the mozzarella cheese.
6. Repeat the layers: zucchini, meat sauce, and mozzarella cheese.
7. Top with marinara sauce and sprinkle with salt and pepper to taste.
8. Bake for 30-40 minutes or until the cheese is melted and bubbly.
Cooking Time: 30-40 minutes
Rice pasta with shrimp and lemon butter sauce
A bright and citrusy take on traditional pasta with shrimp, this recipe is perfect for a quick weeknight dinner or a special occasion. The combination of tender shrimp, flavorful lemon butter sauce, and al dente rice pasta makes for a satisfying and delicious meal.
Ingredients:
– 8 oz rice pasta
– 1 lb large shrimp, peeled and deveined
– 2 tbsp unsalted butter
– 2 lemons, juiced (about 2 tbsp)
– 1/4 cup white wine (optional)
– 1 tsp garlic powder
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook rice pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, melt butter over medium-high heat. Add shrimp and cook until pink and just cooked through, about 2-3 minutes per side.
3. Remove shrimp from the skillet and set aside. Reduce heat to medium-low and add lemon juice, white wine (if using), and garlic powder. Simmer for 1 minute.
4. Stir in butter until melted and smooth. Add cooked pasta and toss to combine with the sauce.
5. Return shrimp to the skillet and toss to coat with the sauce. Season with salt and pepper to taste.
6. Serve immediately, garnished with chopped parsley if desired.
Cooking Time: 15-20 minutes
Corn pasta with roasted red peppers and olives
This vibrant pasta dish combines the sweetness of roasted red peppers with the savory flavor of olives, all wrapped up in a comforting bowl of corn pasta. Perfect for a quick and easy weeknight dinner.
Ingredients:
– 8 oz. corn pasta
– 2 large red bell peppers
– 1/4 cup pitted green olives, sliced
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Roast red bell peppers for 30-40 minutes, or until skin is blistered and charred.
3. Cook corn pasta according to package instructions.
4. In a large skillet, heat olive oil over medium-high. Add garlic and cook for 1 minute.
5. Add sliced olives to the skillet and cook for an additional 2 minutes.
6. Toss cooked pasta with roasted red peppers, olives, and Parmesan cheese (if using).
7. Season with salt and pepper to taste.
Cooking Time: 45-50 minutes
Polenta gnocchi with sage and brown butter
These pillowy gnocchi are made from cooked polenta, perfectly balanced by the earthy flavors of sage and nutty brown butter. A simple yet impressive dish perfect for a cozy dinner.
Ingredients:
– 1 cup cooked polenta
– 1/2 cup all-purpose flour
– 1 egg
– Salt, to taste
– Fresh sage leaves, chopped (about 1 tablespoon)
– Brown butter (see note)
Instructions:
1. In a large mixing bowl, combine cooked polenta, flour, and egg. Mix until a dough forms.
2. Add salt and chopped sage; knead the mixture until smooth.
3. Divide the dough into 4 equal pieces. Roll each piece into a long rope, about 1/2 inch in diameter.
4. Cut the ropes into 1-inch pieces to form gnocchi.
5. Cook the gnocchi in boiling salted water for 3-5 minutes or until they float to the surface.
6. Remove from water and top with brown butter (see note).
Note: To make brown butter, melt 2 tablespoons of unsalted butter in a skillet over medium heat. Continue cooking, stirring occasionally, until the butter turns golden brown and nutty, about 5-7 minutes.
Cooking Time: 20-25 minutes
Chickpea pasta with kale and sun-dried tomatoes
This recipe combines the nutty flavor of chickpeas with the earthy taste of kale and the burst of flavor from sun-dried tomatoes. It’s a quick and easy vegetarian pasta dish that’s perfect for a weeknight dinner.
Ingredients:
– 8 oz pasta of your choice
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups curly kale, stems removed and chopped
– 1/4 cup sun-dried tomatoes, chopped
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tbsp vegetable broth
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add chickpeas, kale, and sun-dried tomatoes. Cook for 2-3 minutes or until kale is wilted.
4. Stir in vegetable broth and season with salt and pepper to taste.
5. Combine cooked pasta with the chickpea mixture. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Low FODMAP pad Thai with tofu and peanuts
This recipe is a creative twist on the classic Thai dish, adapted to accommodate low FODMAP dietary needs. By substituting high-FODMAP ingredients like rice noodles and bean sprouts with alternative options, this dish remains flavorful and satisfying.
Ingredients:
– 1 cup firm tofu, sliced
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced (only use the white part, as the green part is high in FODMAPs)
– 2 cloves garlic, minced (use pre-minced or low-FODMAP garlic)
– 1 cup mixed vegetables (bell peppers, carrots, snow peas)
– 1/4 cup low-FODMAP tamarind paste
– 2 tablespoons soy sauce (make sure it’s FODMAP-friendly)
– 1 tablespoon honey
– 1/4 teaspoon red pepper flakes
– 1/2 cup peanuts
– Salt and pepper to taste
Instructions:
1. Cook the mixed vegetables according to package instructions.
2. In a wok or large skillet, heat the oil over medium-high heat. Add the tofu and cook until golden brown, about 3-4 minutes per side.
3. Remove the tofu from the wok and set aside. Add the onion and garlic; cook until the onion is translucent, about 2-3 minutes.
4. Add the cooked vegetables, tamarind paste, soy sauce, honey, and red pepper flakes to the wok. Stir-fry for 1-2 minutes.
5. Return the tofu to the wok and stir-fry everything together.
6. Garnish with peanuts and serve hot.
Cooking Time: 15-20 minutes
Brown rice fusilli with grilled chicken and herbs
This flavorful recipe combines the nutty goodness of brown rice fusilli with the smoky taste of grilled chicken, all wrapped up with a medley of fresh herbs. Perfect for a quick and satisfying meal.
Ingredients:
– 1 cup brown rice fusilli
– 2 boneless, skinless chicken breasts
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp dried thyme
– 1 tsp dried rosemary
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat. Season chicken with salt, pepper, and herbs.
2. Grill chicken for 5-6 minutes per side, or until cooked through. Let rest.
3. Cook brown rice fusilli according to package instructions. Drain and set aside.
4. In a large skillet, heat olive oil over medium heat. Add garlic and sauté for 1 minute.
5. Add cooked fusilli to the skillet and toss with garlic and herbs.
6. Slice grilled chicken into strips and add to the skillet. Toss everything together.
7. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 20-25 minutes
Potato starch noodles with bok choy and sesame oil
A quick and flavorful Asian-inspired dish that combines the comforting warmth of potato starch noodles with the tender crunch of bok choy. This recipe is perfect for a weeknight dinner or a special occasion.
Ingredients:
– 200g potato starch noodles
– 1 bunch bok choy, cleaned and drained
– 2 tablespoons sesame oil
– 1 clove garlic, minced
– Salt to taste
Instructions:
1. Cook the potato starch noodles according to package instructions. Drain and set aside.
2. Heat the sesame oil in a large skillet or wok over medium-high heat.
3. Add the bok choy and cook until tender, about 3-4 minutes.
4. Add the garlic and cook for an additional minute, stirring constantly.
5. Add the cooked noodles to the skillet and stir-fry with the bok choy mixture.
6. Season with salt to taste.
7. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Low FODMAP carbonara with bacon and eggs
Simplify your breakfast routine with this creamy and indulgent low FODMAP carbonara recipe, featuring crispy bacon and fresh eggs.
Ingredients:
– 4 large eggs
– 6 slices of cooked bacon (look for a brand that is low in histamine)
– 1/2 cup of heavy cream
– 1 tablespoon of olive oil
– Salt and black pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook the bacon in a pan over medium heat until crispy. Remove from heat and set aside.
2. In a large bowl, whisk together eggs and heavy cream until well combined.
3. Add the cooked bacon to the egg mixture and stir to combine.
4. Heat the olive oil in a large non-stick skillet over medium heat.
5. Pour the egg mixture into the skillet and cook for 2-3 minutes or until the edges start to set.
6. Use a spatula to gently scramble the eggs, breaking them up into small curds.
7. Season with salt and black pepper to taste.
8. Garnish with chopped parsley if desired.
9. Serve immediately.
Cooking Time: 10-12 minutes
Summary
Looking for delicious pasta recipes that won’t trigger digestive issues? Look no further! This collection of 18 low FODMAP pasta recipes offers a variety of tasty and safe options for those with sensitive stomachs. From classic spaghetti dishes to innovative noodle stir-fries, these recipes use alternative ingredients and flavors to minimize FODMAPs (Fermentable Oligo-, Di-, Mono-saccharides, and Polyols). Whether you’re lactose intolerant or gluten-free, there’s something for everyone in this comprehensive guide. Say goodbye to stomach discomfort and hello to a world of pasta possibilities!