10 Delicious Low FODMAP Pasta Recipes to Savor

If you’re looking to whip up a delicious and stomach-friendly dinner, this low FODMAP pasta recipe is your go-to. It’s simple, quick, and perfect for anyone wanting to enjoy pasta without the discomfort. Say goodbye to bloating and hello to a satisfying meal that’s easy on the gut!

Low FODMAP Alfredo Sauce

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This Low FODMAP Alfredo sauce is a creamy, rich sauce that brings comfort to any pasta dish without the worry of digestive issues. It’s simple to make and boasts a smooth, velvety texture that pairs perfectly with your favorite gluten-free pasta.

The flavor profile is subtle yet satisfying, capturing the essence of traditional Alfredo. Made without high FODMAP ingredients, it allows everyone to enjoy a classic meal without compromise. Plus, it takes less than 30 minutes to whip up!

Ingredients

• 2 tablespoons garlic-infused olive oil
• 1 cup lactose-free cream
• 1 cup grated Parmesan cheese
• Salt and pepper to taste
• Fresh parsley or basil for garnish

Instructions

1. Heat the garlic-infused olive oil in a saucepan over medium heat.
2. Add the lactose-free cream and stir well. Allow it to simmer for about 5 minutes, stirring occasionally.
3. Gradually whisk in the Parmesan cheese until it melts and the sauce thickens.
4. Season with salt and pepper to taste. Remove from heat.
5. Serve over your favorite gluten-free pasta, garnished with fresh parsley or basil.

Pasta Primavera with Seasonal Greens

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Pasta Primavera is a fresh and vibrant dish that perfectly showcases seasonal vegetables. This recipe is not only low FODMAP, making it gentle on the digestive system, but it also brings a bright burst of flavors with each bite. Tossed in a light olive oil and herb dressing, the dish is both satisfying and refreshing, making it a great meal for any night of the week.

Making Pasta Primavera is simple and quick, perfect for those busy evenings. With colorful carrots, crisp asparagus, and sweet peas, this dish is sure to please everyone at the table. You’ll enjoy the delightful combination of textures and tastes, all while keeping it healthy and light.

Ingredients

• 8 ounces gluten-free pasta
• 1 cup carrots, sliced
• 1 cup asparagus, trimmed and cut into pieces
• 1 cup green peas (fresh or frozen)
• 2 tablespoons olive oil
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh basil leaves for garnish

Instructions

1. Cook the pasta according to package instructions. Drain and set aside.
2. In a large skillet, heat olive oil over medium heat. Add the sliced carrots and cook for about 3 minutes.
3. Add the asparagus and green peas to the skillet. Sauté for another 5-7 minutes until the vegetables are tender but still crisp.
4. Toss the cooked pasta into the skillet with the vegetables. Add dried basil, salt, and pepper. Mix until well combined.
5. Serve warm, garnished with fresh basil leaves.

Quinoa Pasta Salad with Veggies

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This quinoa pasta salad is a refreshing and vibrant dish that combines your favorite veggies with nutritious quinoa pasta. It’s easy to whip up and perfect for warm days, picnics, or as a side dish at gatherings. The taste is light and satisfying, making it a go-to for those who enjoy healthy eating without compromising on flavor.

Not only is this recipe simple, but it’s also versatile. You can mix and match your favorite vegetables and herbs, ensuring everyone can enjoy their preferred flavors. Plus, it’s a low FODMAP option for those looking to avoid certain triggers.

Ingredients

• 2 cups quinoa pasta
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1 red bell pepper, diced
• 1 cup corn (fresh or canned)
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Cook the quinoa pasta according to package instructions. Drain and rinse under cold water to cool.
2. In a large bowl, combine the cooked pasta, cherry tomatoes, cucumber, red bell pepper, corn, and parsley.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour over the pasta salad.
4. Toss everything together until well combined. Adjust seasoning if needed.
5. Serve immediately or chill in the fridge for about 30 minutes before serving to let the flavors meld.

Zucchini Noodles with Garlic Oil

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Zucchini noodles, or “zoodles,” are a fantastic low FODMAP alternative to traditional pasta. They offer a light and refreshing taste that complements a variety of sauces and toppings. This dish is not only quick to prepare but also bursting with flavor, making it a perfect choice for busy weeknight dinners or a light lunch.

The simple combination of garlic oil and fresh tomatoes elevates the zoodles, creating a dish that’s both satisfying and nutritious. The garlic adds a warm, aromatic touch, while the tomatoes provide a juicy sweetness that perfectly balances the meal. Plus, this recipe is incredibly easy to make, ensuring that you spend less time in the kitchen and more time enjoying your delicious creation.

Ingredients

• 2 medium zucchinis
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 cup cherry tomatoes, halved
• Salt and pepper to taste
• Fresh basil for garnish

Instructions

1. Spiralize the Zucchini: Using a spiralizer, create noodles from the zucchinis. If you don’t have one, you can also use a vegetable peeler to make thin strips.
2. Heat the Oil: In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute, until fragrant but not browned.
3. Add the Zoodles: Toss in the zucchini noodles and cook for 2-3 minutes, stirring gently until they soften slightly.
4. Add Tomatoes: Incorporate the halved cherry tomatoes and season with salt and pepper. Cook for an additional 2-3 minutes, until the tomatoes are just warmed through.
5. Serve: Remove from heat, garnish with fresh basil, and enjoy your healthy zucchini noodles!

Creamy Pumpkin Sauce over Pasta

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This creamy pumpkin sauce is a delightful twist on traditional pasta sauces. It offers a smooth, rich texture with a hint of sweetness from the pumpkin, paired perfectly with your favorite pasta. Simple to make, this dish is both comforting and satisfying, making it an ideal meal for anyone on a low FODMAP diet.

The flavors blend beautifully, with the seasoning enhancing the natural taste of the pumpkin, creating a dish that feels indulgent without the heavy ingredients. A sprinkle of nuts or seeds on top adds a delightful crunch, making each bite a little bit special.

Ingredients

• 8 oz pasta (gluten-free if needed)
• 1 cup canned pumpkin puree
• 1/2 cup coconut milk
• 1/4 cup vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon garlic-infused oil
• 1 teaspoon dried sage
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• Pumpkin seeds for garnish
• Fresh parsley for garnish

Instructions

1. Cook the Pasta: In a large pot, boil salted water and cook the pasta according to package instructions. Drain and set aside.
2. Make the Sauce: In a medium saucepan, heat olive oil over medium heat. Add garlic-infused oil, then stir in the pumpkin puree, coconut milk, and vegetable broth. Mix well.
3. Season: Add dried sage, salt, and black pepper. Stir until the sauce is heated through and well combined.
4. Combine: Toss the cooked pasta in the sauce until evenly coated.
5. Serve: Plate the pasta and garnish with pumpkin seeds and fresh parsley. Enjoy your meal!

Lentil Pasta with Spinach and Feta

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This Lentil Pasta with Spinach and Feta is a delightful dish that combines hearty lentils, fresh spinach, and creamy feta cheese. It’s not only low FODMAP but also packed with flavor and nutrition. The earthy taste of lentils paired with the fresh, vibrant spinach creates a comforting meal that’s simple to whip up on a busy evening.

Perfect for those who are looking for an easy yet satisfying dinner, this recipe is sure to please. With just a few ingredients and minimal prep time, you can enjoy a delicious pasta dish that caters to dietary needs without compromising on taste.

Ingredients

• 8 oz lentil pasta
• 2 cups fresh spinach
• 1 cup cooked lentils (canned or pre-cooked)
• 1/2 cup feta cheese, crumbled
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Cook the Pasta: In a pot of salted boiling water, cook the lentil pasta according to package instructions until al dente. Drain and set aside.
2. Sauté the Spinach: In a large skillet, heat olive oil over medium heat. Add the fresh spinach and sauté until wilted, about 2-3 minutes.
3. Combine Ingredients: Add the cooked lentils and pasta to the skillet. Sprinkle with oregano, salt, and pepper. Toss everything together gently until well combined.
4. Add Feta: Remove from heat and sprinkle the crumbled feta cheese over the top. Mix lightly to incorporate the feta.
5. Serve: Dish out the pasta into bowls and enjoy warm!

Basil Pesto with Almonds

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Basil pesto made with almonds is a fresh and vibrant twist on the classic Italian sauce. It’s packed with flavor and offers a delightful balance of herby, nutty, and slightly creamy goodness. The best part? It’s easy to whip up in just a few minutes, making it a perfect addition to any pasta dish or even as a spread for sandwiches.

This pesto is not only low FODMAP friendly but also brings a wonderful aroma to your kitchen. The combination of fresh basil and almonds creates a unique nutty flavor that complements the pasta beautifully. Plus, you can store it in the fridge for a versatile condiment throughout the week!

Ingredients

• 2 cups fresh basil leaves
• 1/2 cup almonds, toasted
• 1/2 cup olive oil
• 1/4 cup grated Parmesan cheese (or nutritional yeast for a dairy-free option)
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Blend the Ingredients: In a food processor, combine the fresh basil leaves, toasted almonds, and grated Parmesan cheese. Pulse until coarsely chopped.
2. Add the Oil: With the processor running, slowly drizzle in the olive oil until the mixture is smooth and creamy.
3. Season: Add lemon juice, salt, and pepper to taste. Blend again until everything is well combined.
4. Store: Transfer the pesto to a jar and pour a thin layer of olive oil on top to preserve its vibrant color. Store in the fridge for up to a week.

Roasted Vegetable Pasta with Olive Oil

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This roasted vegetable pasta is a wonderful dish that brings together a medley of flavors. The combination of sweet roasted tomatoes and hearty eggplant creates a satisfying meal that’s both nourishing and appetizing.

With just a few simple steps, you can whip up this dish in no time. It’s perfect for a weeknight dinner or a weekend gathering. Plus, it’s a low FODMAP recipe, making it a great option for those with dietary sensitivities.

Ingredients

• 8 oz gluten-free pasta (like rotini or penne)
• 1 medium eggplant, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup olive oil
• 1 teaspoon dried basil
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions

1. Preheat your oven to 400°F (200°C). On a baking sheet, toss diced eggplant and halved tomatoes with olive oil, dried basil, salt, and pepper.
2. Roast the vegetables in the oven for about 20-25 minutes, or until they are tender and slightly caramelized.
3. While the vegetables roast, cook the gluten-free pasta according to package instructions until al dente. Drain and set aside.
4. Once the vegetables are done, combine them with the cooked pasta in a large bowl. Toss until evenly mixed and add more olive oil if needed.
5. Serve warm, garnished with fresh parsley. Enjoy your delicious and healthy roasted vegetable pasta!

Shrimp and Arugula Pasta

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This shrimp and arugula pasta is a delightful dish that’s both fresh and flavorful. The combination of succulent shrimp and peppery arugula creates a delightful balance, making each bite a treat. Plus, it’s quick and easy to whip up, perfect for a busy weeknight dinner or a casual gathering with friends.

The simplicity of the ingredients allows the bright flavors to shine through. Tossed in a light olive oil and lemon dressing, this pasta is a low FODMAP option that satisfies without overwhelming your taste buds. Enjoy it warm or at room temperature—either way, it’s sure to be a hit!

Ingredients

• 8 ounces gluten-free spaghetti
• 1 pound shrimp, peeled and deveined
• 2 cups fresh arugula
• 3 tablespoons olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• Salt and pepper, to taste
• 1 tablespoon fresh parsley, chopped (optional)
• Lemon wedges, for serving

Instructions

1. Cook the Pasta: In a large pot of boiling salted water, cook the gluten-free spaghetti according to package instructions until al dente. Drain and set aside.
2. Sauté the Shrimp: In a large skillet, heat olive oil over medium heat. Add minced garlic and sauté for about 1 minute until fragrant. Add shrimp, season with salt and pepper, and cook until pink and opaque, about 2-3 minutes per side.
3. Combine Ingredients: Add the cooked spaghetti to the skillet with the shrimp. Toss in the fresh arugula and lemon juice. Mix well until the arugula wilts slightly.
4. Serve: Plate the pasta and garnish with chopped parsley if desired. Serve with lemon wedges on the side for an extra zing.

Tomato Basil Pasta Bake

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This Tomato Basil Pasta Bake is a delightful dish that’s both comforting and easy to prepare. Rich tomato sauce meets fresh basil and hearty pasta, creating a dish bursting with flavor. It’s perfect for weeknight dinners or gatherings with friends and family.

The combination of gooey melted cheese on top and the fragrant basil makes for a mouthwatering meal. Plus, it’s a low FODMAP option, making it suitable for those with dietary sensitivities. You’ll love how simple it is to whip up!

Ingredients

• 2 cups gluten-free pasta (like fusilli or penne)
• 2 tablespoons olive oil
• 1 can (14 oz) crushed tomatoes
• 1 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• Fresh basil leaves for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cook the gluten-free pasta according to package instructions until al dente. Drain and set aside.
3. In a large skillet, heat olive oil over medium heat. Add the crushed tomatoes, oregano, salt, and pepper. Simmer for 5-7 minutes.
4. Combine the cooked pasta with the tomato sauce, stirring well to coat.
5. Transfer the pasta mixture to a baking dish. Sprinkle mozzarella and Parmesan cheese evenly on top.
6. Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly.
7. Garnish with fresh basil before serving. Enjoy your delicious Tomato Basil Pasta Bake!