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15 Low FODMAP Pasta Recipes

low fodmap pasta recipes
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Looking for some great low FODMAP pasta recipes and having trouble? I was too, hence why I went on a search for a diverse list of low FODMAP recipes that incorporate pasta!

I personally love pasta and anytime I can fit it into my schedule I do. If the pasta recipe is low fodmap then that just makes it better.

The recipes are offer a fair amount of variety, such as some low fodmap chicken pasta and low fodmap penne pasta recipes (penne pasta is my favorite).

This list obviously won’t include every possible recipe for low fodmap pastas, so if you have a personal favorite that you think should be here, please let me know in the comments!

Also, there are going to be some frequently asked questions below the recipes if you’re curious on what makes some pastas low fodmap. 


15 Low FODMAP Pasta Recipes


1. Low FODMAP Gluten Free Spaghetti 

The first recipe is provided by Campbells and is fairly simple to cook. This low fodmap recipe makes a simple spaghetti and meatballs with some added flavor using spinach. The main point to remember here is to ensure you get low fodmap gluten-free spaghetti! After that it’s a short 35 minutes total cook time before you’re eating some delicious spaghetti and meatballs that fit a low fodmap diet. 


2. Low FODMAP Spaghetti with Cherry Tomatoes and Chicken

A very healthy option overall, this low fodmap spaghetti recipe comes with a nice protein addition (chicken) and the delicious added flavor of cherry tomatoes. The pasta used here is a brown rice spaghetti that’s low fodmap. The white wine and basil in this recipe makes it pop with flavor, so you’re not sacrificing taste while remaining low fodmap.


3. Low FODMAP Spaghetti Carbonara 

Spaghetti Carbonara is a go to anytime I’m craving a nice Italian dish. I don’t choose this dish just because it tastes good, but also because it’s so quick to make with so few ingredients. There’s nothing better than having a delicious low fodmap meal without having to run around a grocery store hunting down items. 


4. Low FODMAP Vegetable Baked Pasta

This dish has a lot of ingredients compared to the last few, but all were checked to ensure they have no fodmap or are served in low fodmap quantities. One of my favorite aspects of this recipe (aside from being low fodmap) is the cheeses used! I love cheese and anytime I can safely add it in small quantities, it makes my meal so much more enjoyable. 


5. Chicken & Gnocchi Pasta 

While penne is my favorite pasta to have, gnocchi comes in at a close second. This recipe also has a few extra vegetables and small additives that make it seem like a lot of ingredients, but you don’t have to add everything listed if you don’t want to. For example, I know it may be hard for some people to find jap pumpkin, so it can simply be ignored. 


6. Lemon Butter Chicken Over Pasta

One of my usual go to flavorings for a good chicken recipe is lemon pepper. While this isn’t lemon pepper, it still has a similar zest that gives this recipe a nice kick! Some of the ingredients included aren’t low fodmap by default and do require finding their low fodmap alternatives!


7. Low FODMAP Caprese Pasta Salad

Vegetarian, gluten-free, and low fodmap, this recipe ticks a lot of boxes as far as diets go. In addition to the many dietary needs this meal satisfies, it also has an amazing taste with a short cook time. Depending on how much you eat, it might not be enough for a full meal and may only serve as a salad or opening course to a meal. Regardless of how you plan to serve/eat it, this recipe is a great low fodmap addition to any cookbook!


8. Low FODMAP Chicken and Spinach Gnocchi 

Another delicious and healthy choice for low fodmap pasta, this recipe incorporates some tasty variations. The pasta sauce used is creamy and lactose free and doesn’t use a ton of ingredients. I’ve said it a million times, but the best part of any recipe is it’s simplicity without sacrificing taste. Also a side note, plain packaged mushrooms aren’t low fodmap but many canned ones are. I mention that because mushrooms are listed in this recipe as an ingredient!


9. FODMAP Friendly Spinach Ricotta Pasta Bake

Have I mentioned how much I love cheesy dishes? Well here I am again, talking about how much I love cheese in my pasta dishes! This one is a great addition and while it’s not the same thing, you’ll notice some similarities with lasagna (maybe that’s why I like it so much). 


10. Low FODMAP Spicy Lemon Pasta with Shrimp

While I’m not able to eat seafood, that doesn’t mean anyone who reads this can’t! I wanted to add in a seafood option for those of you who love it. Another plus to this recipe is that it’s a healthier option on top of being low fodmap. The spice in this dish will mostly come from the red pepper flakes so if you’re not a fan of the spicy aspect, I would remove them from the recipe. 


11. Low FODMAP Tomato Pasta with Chicken

It’s hard to go wrong with basil and garlic flavoring for a pasta dish. This dish obviously keeps it simple in regard to it’s seasonings and that’s why I love it. The odds of you already having most of the ingredients are high, making it easy to make and still being a delicious low fodmap meal.


12. Low FODMAP Chicken Alfredo Pasta Bake

Chicken Alfredo is phenomenal comfort food and is always a perfect dish for dinner. This recipe isn’t just low fodmap, it’s also gluten-free, dairy free, nut free, egg free, and soy free. So if you’re a person with food allergies or other food sensitivities, this recipe will be appropriate for just about any major one. 


13. Creamy Tomato & Basil Pasta Bake

Similar to another recipe posted, this tomato and basil pasta takes out the meat and is a cheaper and meat free option for low fodmap pasta! Also this recipe uses grated cheddar cheese, but if you prefer another cheese option then it can easily be replaced. But, make sure any cheese option you choose is also low fodmap!


14. Low FODMAP Roasted Red Pepper Pasta

Pinterest users are at it again with another interesting combination for pasta and it’s low fodmap! I say this is an interesting combination because it uses a pumpkin puree for flavor and I’ve honestly never thought to add that to pasta. I haven’t been able to try this recipe out yet, so please let me know below what you think!


15. Low FODMAP Pasta Puttanesca

This pasta recipe is a stretch and I put it on the list for those that want to be bold and try something new. I say ‘bold’ because this dish has some interesting ingredients like olives and anchovies. So, it should be obvious this isn’t a recipe to try if you’re not a fan of seafood, specifically anchovies. 


is pasta low fodmap

Is Pasta Low FODMAP?

Normally, pasta is made with wheat which is why it is normally considered HIGH FODMAP! That being said, there are low FODMAP brands of pasta and are what you should be looking for when making low FODMAP pasta recipes!



Is Alfredo Sauce Low FODMAP?

Most alfredo sauces will contain butter, heavy cream, and some cheeses. Because of these ingredients, it might not be low FODMAP and it depends entirely on the amount of each ingredient used. As long as less than one gram of lactose is used per serving, then it’s considered low FODMAP. I would recommend checking each individual brand of alfredo sauce or the brands of the ingredients you’re using. 


are tomatos low fodmap

Are Tomatoes Low FODMAP?

Tomatoes do fall into the low FODMAP category and can be digested with minimal issue. However, many tomato sauces add fructose and other sugars, so while a tomato is low FODMAP, a tomato sauce used for pasta might not be!


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