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    Home » Low FODMAP Recipes

    Low FODMAP Pasta Sauce

    Aug 1, 2023 · Leave a Comment

    Jump to Recipe Print Recipe

    Enjoy pasta night without tummy troubles! This low FODMAP pasta sauce is a blend of ripe tomatoes, fresh basil, balsamic vinegar, and garlic-infused olive oil. It tastes so authentic you won’t even notice that it is low FODMAP!

    A bowl of low FODMAP pasta sauce

    Serve it over your favorite low-FODMAP pasta for an easy meal. If you want to add some extra protein I highly recommend pairing this sauce with these easy Low FODMAP Meatballs. 

    Jump to:
    • 🌟 Recipe Overview
    • 📔 Ingredients & Substitutes 
    • 🔖 Low FODMAP Notes
    • 🥣 How to make this low fodmap tomato sauce
    • 📃 Low FODMAP pasta options
    • 📖 Storage instructions
    • 🍝 What to serve it with
    • 👩🏻‍🍳 Expert Tips
    • 🍕 More Italian low fodmap recipes
    • Recipe

    🌟 Recipe Overview

    • Easy to make. This low FODMAP pasta sauce takes only 15 min to make.
    • Authentic. All the right flavors are there and you won’t even notice that it is low FODMAP.

    📔 Ingredients & Substitutes 

    Ingredients for low FODMAP pasta sauce on a grey stone background.

    Canned whole peeled plum tomatoes. Use a high-quality brand for the best flavor.

    Garlic-infused olive oil. This will give that nice garlicky flavor

    Balsamic vinegar. I always recommend adding balsamic vinegar when making tomato sauce because it pairs so well with the tomatoes and provides a nice tangy and slightly sweet flavor.

    Fresh Basil provides authentic and fresh flavor to the sauce. Plus tomatoes and basil go well together. If you don’t have fresh basil you can also use dried.

    Sugar. Depending on how acidic your tomatoes are, the sugar will help balance out the flavors.

    Salt & Pepper. You add seasonings according to taste.

    🔖 Low FODMAP Notes

    In this section, I provide information for certain ingredients that have suggested serving sizes to remain low FODMAP. The information comes from the Monash FODMAP app. If possible, work with a trained dietitian for a more personalized approach. For more low fodmap serving size information, please refer to the Monash FODMAP app.

    Canned whole peeled plum tomatoes are low FODMAP in 100g per serving. This recipe uses one can (400g) plum tomatoes and serves four FODMAP-friendly portions.

    Garlic-infused oil. Make sure to use low FODMAP garlic-infused oil without any garlic pieces in the oil. My favorite is Garlic Infused Olive oil by Fody Foods

    Balsamic Vinegar is low FODMAP in 21g or 1 tablespoon per serving. This recipe requires only 1 tablespoon and serves 4 portions. 

    🥣 How to make this low fodmap tomato sauce

    STEP 1 - BLEND THE TOMATOES

    To a blender add the tomatoes and blend until decided consistency is reached.

    Collage with two process photos showing canned tomatoes in a blender and how they look when they are blended.

    STEP 2 - COOK THE SAUCE

    Add the blended tomatoes together with the rest of the ingredients to a saucepan and heat over medium high heat. Bring the sauce to a boil and then reduce the heat to medium low. Let it simmer for 10 minutes. Taste and adjust the seasoning before serving. Serve over your favorite low FODMAP pasta.

    Collage with two photos showing how to cook pasta sauce in a pot.

    📃 Low FODMAP pasta options

    Wheat pasta. If you aren’t celiac or gluten intolerant you can eat wheat pasta on a low FODMAP diet. The recommended low FODMAP serving size according to the Monash app is ½ cup or 74g cooked pasta.

    Gluten-Free Pasta is low FODMAP in 145 grams or 1 cup(cooked). Not all gluten free pasta products contain the same ingredients. To make sure it is FODMAP friendly, choose pasta made from rice, corn or quinoa. My favorite gluten free pasta is by Barilla.

    Brown Rice Pasta is a whole grain gluten-free pasta. The recommended low FODMAP serving size is 150g or 1 cup cooked pasta.

    Chickpea Pasta is a type of gluten-free pasta made entirely from chickpeas. The recommended low FODMAP serving size is 100 grams or 1 cup cooked pasta.

    Spaghetti with tomato sauce on a plate with parmesan cheese and basil.

    📖 Storage instructions

    You can store this sauce in an airtight container and refrigerate it for up to 3 days or you can freeze it in a freezer bag for up to 6 months.

    🍝 What to serve it with

    With low FODMAP meatballs. Spaghetti and meatballs is the definition of comfort food.

    With ground beef or turkey. If you don’t feel like making meatballs you can mix this tomato sauce with ground meat of choice.

    With vegetables. You can add some of your favorite low FODMAP veggies.

    Spaghetti with tomato sauce on a fork

    👩🏻‍🍳 Expert Tips

    • Save some of the pasta water to help thicken and bind the sauce to the pasta

    🍕 More Italian low fodmap recipes

    • Low FODMAP Spaghetti Bolognese
    • Polenta Pizza
    • Low FODMAP Tomato Risotto
    • Low FODMAP Lasagna

    Did you make this? Tell me about it! Leave a ⭐ REVIEW and COMMENT below!

    Recipe

    Pasta sauce in a bowl

    Low FODMAP Pasta Sauce

    This low FODMAP pasta sauce is a blend of ripe tomatoes, fresh basil, balsamic vinegar, and garlic-infused olive oil. It tastes so authentic you won’t even notice that it is low FODMAP!
    5 from 3 votes
    Print Recipe Pin Recipe Rate this Recipe
    Prep Time 5 minutes mins
    Cook Time 10 minutes mins
    Total Time 15 minutes mins
    Course Entree
    Cuisine Italian, Low FODMAP
    Servings 4 servings
    Calories 89 kcal
    Prevent your screen from going dark

    Ingredients
      

    • 2 tablespoon garlic infused olive oil
    • 1 can (400g 14oz) whole peeled plum tomatoes
    • 1 tablespoon balsamic vinegar
    • 2 tablespoon chopped fresh basil
    • 2 tablespoon sugar
    • salt & pepper (according to taste)

    Instructions
     

    • To a blender add the tomatoes and blend until decided consistency is reached.
    • Add the blended tomatoes together with the rest of the ingredients to a saucepan and heat over medium high heat.Bring the sauce to a boil and then reduce the heat to medium low. Let it simmer for 10 minutes,
    • Taste and adjust the seasoning before serving.
    • Serve over your favorite low FODMAP pasta.

    Nutrition

    Serving: 1gCalories: 89kcalCarbohydrates: 7gProtein: 0.1gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 2mgPotassium: 8mgFiber: 0.02gSugar: 7gVitamin A: 53IUVitamin C: 0.2mgCalcium: 3mgIron: 0.1mg
    Keyword Low FODMAP Pasta Sauce, Low FODMAP Tomato Sauce
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