Creamy Low FODMAP Pasta Sauce

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Here’s my tried-and-true low FODMAP pasta sauce recipe that’s both simple to make and gentle on sensitive stomachs. With basic pantry ingredients, fresh herbs, and a few easy steps, you’ll have a sauce that tastes just like the classic Italian versions.

This sauce has become a weekly staple in our house since we started following a low FODMAP diet. I usually make a double batch and freeze half – it’s such a relief to have a reliable sauce ready to go when pasta cravings hit!

What Kind of Tomatoes Should I Use?

Whole peeled canned tomatoes are the backbone of a great pasta sauce, and not all cans are created equal. San Marzano tomatoes are often considered the gold standard for sauce-making, but any good quality whole peeled tomatoes will work well. Regular grocery store brands like Hunt’s or Cento make perfectly good sauce too – just check that they’re packed in juice or puree rather than sauce, since pre-seasoned varieties might contain high-FODMAP ingredients. If you can’t find whole peeled tomatoes, diced tomatoes can work in a pinch, though they might give you a slightly different texture. Just make sure to avoid tomato products with added garlic or onions if you’re following a low-FODMAP diet.

Options for Substitutions

Making this low FODMAP pasta sauce is simple, and you’ve got some good options for substitutions:

• Whole peeled tomatoes: You can swap the whole peeled tomatoes with crushed tomatoes or diced tomatoes. If using fresh tomatoes, use about 8-10 ripe Roma tomatoes, peeled and chopped. Just make sure there’s no garlic or onion added to any canned products you choose.
• Garlic-infused olive oil: This is a key ingredient for getting garlic flavor while keeping the sauce low FODMAP. If you can’t find it, make your own by warming olive oil with garlic cloves (remove them before using) or use regular olive oil and add a tiny bit of asafoetida powder (about 1/8 teaspoon) for a garlic-like taste.
• Dried herbs: Fresh herbs work great too – use 1 tablespoon fresh basil and 2 teaspoons fresh oregano instead of dried. You can also try Italian seasoning as a substitute for both herbs.
• Crushed red pepper: Skip it if you don’t like heat, or try black pepper or a dash of cayenne instead. For a different kind of heat, add a small amount of ground white pepper.

Watch Out for These Mistakes While Cooking

The biggest challenge when making low FODMAP pasta sauce is accidentally using regular garlic-infused oil instead of properly prepared garlic-infused olive oil – make sure your oil specifically states it’s FODMAP-friendly, as some brands may still contain garlic particles that can trigger symptoms. Another common mistake is not breaking down the whole peeled tomatoes enough, which can lead to an uneven sauce texture – take time to crush them thoroughly with your hands or use a potato masher before cooking. To prevent your sauce from becoming too acidic, avoid cooking it at high temperatures; instead, maintain a gentle simmer and stir occasionally to keep the bottom from scorching. For the best flavor development, let the sauce cook for at least 20-30 minutes, allowing the dried herbs to fully release their flavors into the sauce.

What to Serve With Low FODMAP Pasta Sauce?

This FODMAP-friendly pasta sauce works great with gluten-free pasta like rice noodles, quinoa pasta, or corn-based spaghetti. Since the sauce is already seasoned with Italian herbs, try pairing it with simple sides that won’t upset sensitive stomachs – think roasted carrots, sautéed spinach, or grilled zucchini prepared with just olive oil and salt. For some extra protein without triggering symptoms, you could add grilled chicken breast or pan-seared salmon to your plate. And if you’re craving something crunchy on the side, a simple green salad with FODMAP-approved vegetables like cucumber, tomatoes, and lettuce dressed with olive oil and lemon juice makes a perfect companion.

Storage Instructions

Keep Fresh: This low FODMAP pasta sauce stays good in the fridge for up to 5 days when kept in an airtight container. The flavors actually get better after a day or two as everything melds together, making it perfect for meal prep!

Freeze: I love making big batches of this sauce and freezing portions in freezer-safe containers or ice cube trays. Once frozen, transfer the cubes to a freezer bag – they’ll keep well for up to 3 months. It’s so handy to have ready-to-use portions whenever you need them!

Thaw & Use: When you’re ready to use your frozen sauce, just move it to the fridge the night before to thaw gradually. If you’re in a hurry, you can warm it directly from frozen in a saucepan over low heat, stirring occasionally. Give it a quick stir before serving, and add a splash of water if it seems too thick.

Preparation Time	5-10 minutes
Cooking Time	10-15 minutes
Total Time	15-25 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-700
• Protein: 5-10 g
• Fat: 60-70 g
• Carbohydrates: 30-35 g

Ingredients

• 1 can (28 ounces) of whole peeled tomatoes
• 1/4 cup olive oil infused with garlic
• 1 teaspoon basil, dried
• 1/2 teaspoon oregano, dried
• 1/8 teaspoon crushed red pepper, optional
• Salt and black pepper to taste

Step 1: Blend the Sauce Ingredients

Place tomatoes, olive oil, basil, oregano, and optional red pepper flakes into a blender.

Pulse the ingredients until you achieve your desired sauce consistency—whether that’s smooth or slightly chunky, it’s up to your preference.

Step 2: Cook the Sauce

Pour the blended sauce into a large saucepan.

Heat the saucepan over medium-high heat and bring the sauce to a boil.

Once boiling, reduce the heat to medium-low and allow it to simmer gently.

Stir the sauce occasionally to prevent sticking and cook for about 10 minutes to let the flavors meld together.

Step 3: Season the Sauce

After simmering, season the sauce with salt and pepper to taste.

You can also adjust the flavor by adding more basil, oregano, or red pepper flakes, according to your liking.

Step 4: Serve Your Dish

Once the sauce has been cooked and seasoned to your satisfaction, serve it warm over your favorite low FODMAP pasta for a delicious meal.

Enjoy the fresh and vibrant flavors!