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Low FODMAP pasta recipes

BY Georgia McDermott
Gluten free beetroot pasta arranged in small nests on a dark blue background
A dark and moody image of freshly rolled gluten-free beetroot pasta atop a dark blue backdrop

I have been on a bit of a recipe roundup bender lately, which is why today we’re talking low FODMAP pasta recipes. I find it really helpful to see recipes all in one place, so I figure other people might too. These are all of my favourite low FODMAP pasta dishes, all in one convenient spot. If you’re into roundups, you might like:

An aerial view of a gluten free vegan lasagne on a dark green backdrop. A piece of the lasagne has been removed from the bottom right side of the dish and served on a green ceramic plate to the top left of the image

Low FODMAP pasta recipes

All of the recipes in this roundup are gluten free and vegetarian or vegan. They are also (it goes without saying) low FODMAP pasta recipes. Where possible, I try to include as many nut free, egg free and lactose free options as I can.

An aerial view of a white speckled ceramic plate topped with vegan spaghetti bolognese. A fork sticks into the bolognese from the bottom right of the image

Vegan, gluten free lasagne

A gluten free, vegan AND low FODMAP lasagne recipe that everyone can enjoy. This lasagne uses my low FODMAP vegan bolognese to make it filling and traditional. Add some vegan mozzarella of your choosing for an extra cheesy experience.

An aerial view of a gluten free, FODMAP friendly and vegan 'mince' lasagne on a dark steel backdrop
Gluten free, vegan and low FODMAP lasagne
A delicious plant based lasagne that's vegan, gluten free and nut free with the right plant based milk. Delicious hearty vegan fare.
Check out this recipe
A FODMAP friendly vegan lasagne in a white rectangular baking dish on an olive green backdrop. A slice of the lasagne sits to the top left of the tray and a glass of water sits in the top right corner.

Green protein pasta

This green protein pasta combines, kale, cottage cheese, beans and pesto style ingredients for a bright and flavourful vegetarian pasta that is filling and protein packed. Canned beans are used to keep the FODMAP content down.

A side on sunlit view of a white ceramic plate topped with spaghetti in a green protein pasta sauce. The spaghetti is topped with grated parmesan, freshly cracked pepper and garlic infused oil. It sits atop a white stone benchtop and a glass of water sits to the right of the plate.
Green protein pasta sauce
A filling vegetarian and low FODMAP weeknight pasta dish. Use canned beans and lactose free cottage cheese (there's a recipe linked in the post) to keep the FODMAP content down.
Check out this recipe
A close up aerial view of a white speckled ceramic plate topped with spaghetti in green protein pasta sauce. The spaghetti is then topped with freshly grated parmesan, black pepper and garlic infused oil.

Pasta alla vodka

This delicious, bright tomato sauce is made without onion or garlic. The vodka accentuates the tomato paste for a sauce that is bursting with flavour.

FODMAP friendly Pasta Alla Vodka on dark grey ceramic plates, casually arranged atop a mottled steel backdrop
FODMAP friendly pasta alla vodka
A delicious and bright tomato pasta that uses vodka to amplify the tomato taste.
Check out this recipe
Three white ceramic plates of FODMAP friendly Pasta Alla Vodka on a white marble table. The pasta is topped with extra finely grated Parmesan cheese.

Low FODMAP pasta sauce

This low FODMAP pasta sauce uses herbs, asafoetida powder and garlic infused ghee (among other things) to create a quick and easy sauce without onion and garlic.

An aerial view of three bowls of spaghetti tossed in low FODMAP pasta sauce on a white marble table. The table is in bright contrasting sunlight and glasses of sunlit water surround the bowls of pasta
Low FODMAP pasta sauce
An easy and delicious low FODMAP pasta sauce that has all the flavour without the onion and garlic.
Check out this recipe
An aerial view of a grey ceramic metal bowl filled with low FODMAP pasta sauce. Surrounding the bowl are pasta ingredients, casually arranged on a medium blue steel backdrop

Pasta with brown butter, chilli, lemon and herbs

Although I wrote this recipe before tomatoes had their FODMAP threshold lowered, I still stand by the recipe. In particular, the brown butter, chilli and lemon sauce. All the flavour without any onion or garlic.

Gluten free pasta with a brown butter, herb, chilli and lemon dressing, topped with fresh summer tomatoes. Served in a skillet set against an olive green linen tablecloth
Brown butter, lemon, chilli and herb pasta
A delicious and full flavoured vegetarian pasta sauce for a delicious weeknight meal. Keep in mind the new tomato limits for FODMAP (only if you react to tomatoes).
Check out this recipe
Gluten free pasta with a brown butter, herb, chilli and lemon dressing, topped with fresh summer tomatoes. Served in a skillet set against an olive green linen tablecloth

Gluten free beetroot pasta dough

This easy gluten free pasta dough is made with roasted beetroot for a stunningly vibrant colour that is retained after cooking.

Gluten free beetroot pasta arranged in small nests on a dark blue background
Gluten free beetroot pasta dough
A beautifully vibrant pasta dough made from a simple mix of gluten free flours and roasted beetroot.
Check out this recipe
A dark and moody image of gluten free beetroot pasta dough nests on a dark blue backdrop

Minestrone soup

A wholesome and delicious low FODMAP minestrone soup that is perfect for the cooler months.

An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table
Low FODMAP minestrone
A delicious gluten free and low FODMAP minestrone topped with a garlic infused oil for extra flavour.
Check out this recipe
An aerial close up view of a white speckled ceramic bowl filled with low FODMAP minestrone. The minestrone is topped with garlic infused oil, fresh herbs and parmesan. The bowl sits atop a white marble table

Spaghetti aglio e olio

This low FODMAP garlic and oil spaghetti gets it’s flavour from garlic infused olive oil. A super garlicky pasta experience without the FODMAPs.

An aerial view of two plates of FODMAP friendly spaghetti aglio e olio. The spaghetti sits atop two white ceramic plates of varying sizes and is rustically presented. A chopping board topped with chopped parsley sits in the top righthand corner, and a fork pokes out from a plate of spaghetti in the bottom lefthand corner.
Low FODMAP spaghetti aglio e olio
A quick and delicious garlicky pasta without the FODMAPs.
Check out this recipe
An aerial view of three white ceramic plates loaded with FODMAP friendly pasta aglio e olio. The spaghetti is topped with fresh chopped parsley, chilli flakes and finely grated parmesan. The plates are set against a white marble backdrop and a plate of extra chopped parsley sits in the top lefthand corner.

Garlic infused oil

This homemade garlic infused oil will make even the plainest low FODMAP pasta recipes stand out. Use it to finish the pasta for the most intense garlic flavour.

An aerial close up macro photo of crispy garlic infusing in golden olive oil. The saucepan is in harsh sunlight creating light and shadow
Garlic infused olive oil
Homemade = far superior in taste to the store bought stuff
Check out this recipe
An aerial close up macro photo of crispy garlic infusing in golden olive oil. The saucepan is in harsh sunlight creating light and shadow

Tomato mascarpone pasta

This simple tomato mascarpone pasta uses garlic infused oil, tomato paste and homemade lactose free mascarpone. It is a simple pasta dish that is still packed with flavour.

An aerial view of three plates of tomato mascarpone pasta casually arranged on a pale pink linen tablecloth. The central plate is a bright sky blue ceramic plate that contrasts with both the linen and the bright red pasta.
Tomato mascarpone pasta sauce
A delicious low FODMAP and vegetarian creamy tomato pasta
Check out this recipe
An aerial sunlit view of three bowls on a white marble table filled with tomato mascarpone pasta

Homemade lactose free mascarpone

If you are lactose free (not dairy free) and looking to add some creaminess to your pasta, this mascarpone is for you.

An aerial view of a skillet filled with summer tomato, lemon and mascarpone pasta. The skillet sits atop a white marble table and a bowl of extra tomatoes sits to the bottom left of the image.

Vegetarian mince lasagne

This vegetarian lasagne is piled with all my favourite things: vegan bolognese, roast vegetables and a rich bechamel. I like to add smoked mozzarella on top for even more cheesy goodness.

A side on image of a gluten free lasagne stack against a black backdrop. The lasagne is layered with vegetarian ragu, roasted vegetables, paste sheets and a gooey bechamel.
Gluten free vegetarian lasagne
A vegetarian mince and roast vegetable filled gluten free and low FODMAP lasagne that everyone will love.
Check out this recipe
A side on image of a gluten free lasagne stack against a black backdrop. The lasagne is layered with vegetarian ragu, roasted vegetables, paste sheets and a gooey bechamel.

Garlic infused ghee

This garlic infused ghee is the garlicky, buttery heaven you’ve been missing. By clarifying butter and removing the liquid content, we can infuse the fat with garlic for a low FODMAP garlic butter heaven.

An aerial view of two jugs of freshly made garlic infused ghee sit on a white marble table in harsh sunlight. They are surrounded by water glasses and the light shines through creating shadows on the marble
Garlic infused ghee
A rich and delicious low FODMAP alternative to garlic butter.
Check out this recipe
An aerial view of two jugs of freshly made garlic infused ghee sit on a white marble table in harsh sunlight. They are surrounded by water glasses and the light shines through creating shadows on the marble

Vegan spaghetti bolognese

This is probably one of my favourite low FODMAP pasta recipes to date. Not only is it vegan but also gluten free and made entirely without onion or garlic. SO GOOD.

An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop
Low FODMAP vegan bolognese
Tofu reigns supreme in this vegan and gluten free low FODMAP bolognese. You won't be able to tell, I promise.
Check out this recipe
An aerial view of four plates of FODMAP friendly vegan bolognese on dark blue ceramic plates against a dark blue steel backdrop

Gluten free potato gnocchi

Easy potato gnocchi without any added xanthan gum. A bit of a project, but a fun and delicious one.

A close up of a small skillet of FODMAP friendly pasta sauce baked with gluten free potato gnocchi. A fork dips into the gnocchi in the bottom right hand side of the image.
Gluten free potato gnocchi without xanthan gum
A super simple gluten free potato gnocchi that freezes well and is easy to make.
Check out this recipe
A close up of a small skillet of FODMAP friendly pasta sauce baked with gluten free potato gnocchi. A fork dips into the gnocchi in the bottom right hand side of the image.

Chilli sizzle oil noodles

Hear me out: gluten free spaghetti makes an excellent stand in when you can’t be bothered making noodles. Gluten free egg noodles are hard to come by at the shops, so I use the recipe in Intolerance Friendly Kitchen. When I can’t be bothered? Spaghetti to the rescue.

An aerial view of two white bowls of FODMAP-friendly chilli oil noodles. The bowls sit atop a light grey stone background, and one bowl is the centre of the image, while the other peeks out of the top lefthand corner. The bowl in the centre has a fork in it, poking out the top right hand side of the image. The noodles are casually topped with spring onion greens, toasted sesame seeds and cucumber batons
Low FODMAP chilli oil noodles
A delicious low FODMAP chilli noodle dish for one. I use gluten free pasta when I can't be bothered making my own egg noodles.
Check out this recipe
An aerial view of two white bowls of FODMAP-friendly chilli oil noodles. The bowls sit atop a light grey stone background, and one bowl is the centre of the image, while the other peeks out of the top lefthand corner. The bowl in the centre has a fork in it, poking out the top right hand side of the image. The noodles are casually topped with spring onion greens, toasted sesame seeds and cucumber batons

Pesto without garlic

Garlic infused oil stands in for garlic in this low FODMAP pesto. Delicious smothered on pasta for a quick weeknight meal.

An aerial image of the ingredients used for a FODMAP friendly pesto arranged in a group on a white marble table
FODMAP friendly pesto
A delicious homemade pesto made without garlic.
Check out this recipe
An aerial view of the ingredients for FODMAP friendly basil and walnut pesto arranged on a white marble table

Lactose free ricotta

This easy and delicious homemade lactose free (not dairy free) ricotta can be used for a cheesy hit in any pasta dish.

A side on moody photo of a hand holding out a muslin cloth filled with lactose free ricotta and squeezing out the liquid. The liquid falls into a ceramic bowl at the bottom of the image, and the white droplets contrast dramatically against the dark backdrop
Lactose free ricotta
An easy method for making homemade lactose free ricotta to use in your low FODMAP pasta dishes.
Check out this recipe
An aerial image of a piece of toast on a dark grey mottled backdrop. The toast is topped with lactose free ricotta, radicchio and a caramelised balsamic glaze.

Vegan chicken noodle soup

This quick and delicious vegan chicken noodle soup uses chunks of tofu and lots of herbs for a comforting and bright winter soup.

An aerial view of two speckled ceramic bowls of vegan chicken noodle soup, sitting atop a white countertop. The bowls are topped with parmesan, crispy sage leaves and truffle oil.
FODMAP friendly vegan ‘chicken’ noodle soup
A delicious, comforting and filling low FODMAP broth based soup.
Check out this recipe
An aerial view of a beige speckled ceramic bowl filled with vegan chicken noodle soup. The soup is topped with crispy sage leaves, parmesan and truffle oil. It sits atop a white bench top in sunlight, and a glass of water streams light onto the top right of the image

Spinach and ricotta ravioli with brown butter sage sauce

There’s not much I wouldn’t do for some sage and brown butter pasta. At this point, the gluten free ravioli is just a bonus. This recipe is from my cookbook, Intolerance Friendly Kitchen.

An aerial view of omemade gluten free ravioli with lactose free ricotta and spinach filling and a brown butter crispy sage topping on a white plate. One raviolo is torn open with a fork, revealing the soft ricotta interior.

Vegetarian hamburger helper

Part bolognese, part mac and cheese? Go ahead and sign me right up.

Gluten free, vegetarian bolognese, mac and cheese bake on a dark moody backdrop surrounded by water glasses. A scoop of bake has been removed, revealing the rich vegetarian bolognese underneath the mac and cheese
Gluten free vegetarian Hamburger helper
Also known as: the best of both worlds!
Check out this recipe
A moody aerial image of a gluten free vegetarian hamburger helper bake on a dark steel backdrop. The bake is surrounded by extra water glasses, wine, salt and pepper in a casual arrangement.

Vegan, gluten free meatballs

Easy and delicious gluten free, vegan and low FODMAP meatballs. An easy protein packed accompaniment to any one of these low FODMAP pasta recipes.

Vegan FODMAP friendly meatballs with a tomato based sauce on gluten free pasta in a white ceramic bowl on a dark steel backdrop.
Vegan low FODMAP meatballs
Delicious gluten free, low FODMAP and vegan meatballs. A freezer friendly protein packed accompaniment to pasta.
Check out this recipe
Vegan FODMAP friendly meatballs from www.georgeats.com. Gluten and/or grain free, packed with protein and veg and freezer friendly.

Kale pesto pasta sauce

When basil costs $100 a bunch, use kale! Tuscan kale blanched quickly in hot water makes for the most vibrant and beautiful pesto style sauce.

An aerial sunlit image of Low FODMAP kale pesto on gluten free potato gnocchi. The plate of gnocchi sits atop a white marble table and a glass of water creates a contrasting shadow across the image
FODMAP friendly kale pesto
A deliciously bright green kale pesto without any garlic.
Check out this recipe
An aerial close up view of a white ceramic plate topped with verdant green kale pesto pasta. A small bowl of kale pesto sits to the bottom of the plate, which sits atop a white marble table

Vegan mac and cheese

This is one of my earlier recipes, but I still find it incredibly comforting. Kind of like Kraft but gluten free and vegan, it’s the mild cheesy hungover food of your vegan low FODMAP dreams.

Gluten free vegan mac and cheese in a rectangular baking dish on a mottled white and silver backdrop. A linen cloth, small salt plates and an empty ceramic plate surround the vegan mac and cheese
Vegan mac and cheese
An easy, cheesy, nut free vegan and gluten free mac and cheese that can be ready in as long as the pasta takes to cook. Bake it or eat it straight out of the pot, it has that Kraft style comfort food vibe.
Check out this recipe
Vegan, gluten free mac and cheese in a white baking dish

Pesto pasta soup

This pesto pasta soup is a delicious way to get some greens in in winter. Complete with a low FODMAP serve of peas for a hit of plant based protein.

An aerial view of six white ceramic bowls filled with a bright green FODMAP friendly pesto pasta soup. The bowls are topped with a swirl of cream some extra basil leaves. They sit atop a dark blue steel backdrop
Super green pesto pasta soup
Low FODMAP and vegetarian pesto pasta soup that's as good to eat as it is to look at.
Check out this recipe
Super Green Pesto Pasta Soup from www.georgeats.com. FODMAP friendly, vegetarian, gluten free and nut free.

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