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!
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.
🌟 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
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.
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.
📃 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.
📖 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.
👩🏻🍳 Expert Tips
- Save some of the pasta water to help thicken and bind the sauce to the pasta
🍕 More Italian low fodmap recipes
Did you make this? Tell me about it! Leave a ⭐ REVIEW and COMMENT below!
Low FODMAP Pasta Sauce
- 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)
- 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.