FODMAP friendly pasta sauce made with balsamic and brown sugar roasted tomatoes

This recipe initially started as a winter caprese salad, so excuse me if you find any references to such a thing. I’m trying to do as little work as possible and not delete this huge chunk of text I’ve written, you see. I’m very busy, I have a bowl of pasta to eat. Topped with, conveniently enough, FODMAP friendly pasta sauce.

There are some recipes so simple you tend to overlook them, and I believe a good FODMAP friendly pasta sauce is one of them. Particularly in my early days of blogging, I had a tendency and an urge to make everything fancy. Like somehow that qualified me as a ‘real cook’ and that I’d no longer feel like an imposter. Woah, this went from reworking old text to therapists coach real quick.

Anyway, my emotionally charged point is that I’ve realised A) imposter syndrome essentially never leaves and B) I want to start creating recipes for the basics. Comfort food, vegetarian and vegan adaptions of classic favourites. Because salted banana caramel macarons are delightful and all, but I suspect a good FODMAP friendly pasta sauce recipe might be slightly more handy. Just a guess.

FODMAP friendly tomato pasta sauce from www.georgeats. Vegan, gluten free and delicious.FODMAP FRIENDLY PASTA SAUCE – FODMAP NOTES

Balsamic vinegar contains moderate amounts of fructose in 2 tablespoons per serving. While we’re using 5 tablespoons, this is spread between about 4-8 serves of the sauce, depending on how saucy you like your pasta. Basically, no dramas.

Common tomatoes have no upper limit in terms of FODMAPs, so make sure you’re buying the regular variety. Roma and cherry have a higher fructan content.

Make sure you use gluten free pasta, if you need to. My favourite, as always, is Green Olive Organics, followed by Barilla if I can’t get to the health food store.

FODMAP friendly tomato pasta sauce from www.georgeats. Vegan, gluten free and delicious.THINGS YOU CAN ADD TO YOUR PASTA SAUCE

In the spirit of making this as easy of a recipe to use and adapt, the following is a list of things I think would make excellent, FODMAP friendly additions to the sauce.

  • You could add 1 small caramelised fennel to the balsamic mix before pouring it on the tomatoes, to mimic onion. Fennel is an aromat, and a friendly one 1/2 cup serves (or 48g per person.)
  • Herbs! In terms of herbs, I’d recommend the classic basil, or maybe a tiny bit of rosemary. If you’re using basil, you can add some at the start, but I recommend topping it wish fresh basil. If you’re using a hardier herb like rosemary, you could add it to the roasting tomatoes.
  • Spices! A classic bit of dried oregano would go nicely, but you could use a bit of smoked paprika for a smoky edge, or nutmeg or a wintery feel.
  • Olives – black or green. Make sure they’re not stuffed with garlic cloves – a FODMAP gal will only make that mistake once.
  • Capers. Obviously.
  • Chilli. I’m not a huge chilli pasta girl, but I think it would go amazingly well here. If you get the right tomatoes, the sauce is beautifully sweet, so some heat would balance it out nicely.
  • Roasted vegetables, some greens, literally whatever you fancy.
  • Cheese, obviously. I have used mozzarella, a generous grating of pecorino and the same of parmesan. All work nicely, although I think the hard cheeses are better. Finely and freshly grate them from a block – some of the pre-grated varieties contains fillers that aren’t necessarily FODMAP friendly.
  • Garlic infused oil or truffle oil, for a bit of fanciness.

FODMAP friendly tomato pasta sauce from

FODMAP friendly pasta sauce

Gluten free, FODMAP friendly, nut free, vegan Serves 6-8


  • 1.5-2 kg regular tomatoes the best quality you can find
  • 5 tablespoons balsamic vinegar
  • 1 tablespoons apple cider vinegar
  • 1-2 tablespoons brown sugar ( use 2, but this depends on your sweet tooth and your tomatoes)
  • 1 tablespoon olive oil
  • Generous freshly cracked pepper
  • Sea salt flakes
  • 1 packet (mine was 300g) gluten free pasta


  • Preheat the oven to 180 degrees Celsius or 356 degrees Fahrenheit. Place the tomatoes in a large deep baking tin.
  • In a small saucepan, heat the ingredients for the balsamic sauce together over a medium heat high. After about 5 minutes, it should have reduced down considerably and become a thin glaze consistency.
  • Once the glaze is ready, pour it evenly over the tomatoes. Try to make sure each tomato gets a bit of liquid on it. Season well, and place the tomatoes in the oven for 1 hour, to 1 hour and 20 minutes. Watch some Netflix, have a nap, paint your nails.
  • Once the tomatoes are ready, allow them to cool a little. I have nightmares of someone blowing up their Nutribullet based on my instructions.
  • Blend the tomatoes, tasting for seasoning and chilli, if you’re using it. Set aside.
  • Bring a wok or pot of salted water to the boil. Cook your spaghetti as per the instructions on the packet, leaving it just al dente to be finished off in the tomato juices. Once cooked, drain and return to the wok or pot.
  • Add as much tomato sauce as you fancy – I find this quantity makes 6-8 servings (or two packets of pastworth of sauce. You might like yours very saucy, so it might only make 4 serves. Either way, it can be used in just about anything and freezes well, so a second batch is never a terrible thing.

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