Go Back
+ servings
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.

FODMAP-friendly spaghetti aglio e olio

5 from 2
Prep Time 15 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Food Intolerance Friendly
Servings 4 people

Ingredients
  

For the garlic oil:

  • up to 8 garlic cloves, peeled
  • 1/2 cup (125ml) good quality olive oil

To finish the dish:

  • 350 g spaghetti (gluten free if it needs to be)
  • 1/2 tsp salt, or to taste
  • chilli flakes, to your taste (I like Aleppo, Kashmiri and Korean for their vibrant red colour and mild chilli hit, but any will work
  • 1 small bunch finely chopped flat leaf/continental parsley, to taste
  • Finely grated parmesan, to your taste (use vegetarian or a plant based alternative)

Instructions
 

To make the garlic oil:

  • Add the oil and garlic to a small saucepan over a medium heat. Cook for 5 or so minutes until the oil is fragrant and the garlic is golden brown.
  • Once cooked, remove from the heat and set aside for the flavours to meld for around 10-15 minutes, if you have time. Pour the garlic oil through a sieve into a large mixing bowl and set aside.

To finish the dish:

  • Prepare the spaghetti in well salted water as per packet instructions. When the pasta is nearly cooked, scoop out 1/2 cup (125ml) of pasta water and set aside. Once cooked, drain the pasta well.
  • Add the salt, chilli and half the pasta water to the garlic oil and whisk to combine and form an emulsified sauce. Taste and adjust for your preferences, then add the pasta. Use tongs to coat the pasta in the sauce, using the remaining pasta water if necessary. and finish with a good handful of parsley and parmesan. Serve while warm.
Keyword gluten free, low fodmap, low fodmap vegan
Tried this recipe?Let us know how it was!