Recipes

🌿 Low FODMAP Creamy Tomato Pasta (Quick & Gut-Friendly Recipe)

Looking for a creamy tomato pasta recipe that’s easy on your stomach? This gut-friendly, low FODMAP creamy tomato spaghetti is gluten-free, dairy-light, and takes under 30 minutes. Perfect for IBS-friendly weeknight dinners, this recipe satisfies cravings without bloating or discomfort.

Easy

Elimination

30 min

Vegetarian

Ingredients (Serves 2)

160g gluten-free spaghetti (or rice pasta)
1 tbsp garlic-infused olive oil (no garlic pieces!)
1 tbsp onion-infused olive oil (optional)
1 handful cherry tomatoes, halved (max 75g per serving – FODMAP safe)
1 tbsp tomato paste (watch portions for FODMAP compliance)
100 ml lactose-free cream (or coconut cream for a vegan version)
2 tbsp grated parmesan or pecorino (aged cheese = low lactose)
¼ tsp smoked paprika (optional, for depth)
¼ tsp chili flakes (optional, for a kick)
Salt & black pepper, to taste
Fresh basil or parsley (optional for garnish, not essential)

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Why You’ll Love This Recipe

✅ 100% Low FODMAP friendly
✅ Gluten-free & lactose-free
✅ Quick: Ready in under 30 minutes
✅ Creamy, rich, and comforting
✅ Ideal for sensitive tummies (IBS safe!)

Instructions

Cook your gluten-free spaghetti in salted boiling water according to the package instructions. Reserve ¼ cup of pasta water, then drain.
In a nonstick pan, heat the garlic-infused olive oil over medium heat.
Add the cherry tomatoes and sauté until blistered (about 6–8 minutes).
Stir in tomato paste, smoked paprika, and chili flakes. Cook for 1–2 minutes.
Pour in the lactose-free cream and a splash of reserved pasta water. Stir until smooth and creamy.
Add the cooked pasta directly into the sauce and toss to coat evenly.
Finish with grated cheese, salt, and pepper. Stir gently until cheese melts in.
Plate and optionally top with fresh herbs or a few chili flakes.

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💡 Pro Tips

Make it vegan: Use coconut cream and vegan parmesan.
Meal prep friendly: Double the sauce and freeze for later!
Protein boost: Add low-FODMAP grilled chicken or tofu.

📌 Frequently Asked Questions (FAQ)

Is this tomato pasta low FODMAP?
Yes! All ingredients are FODMAP-safe in the listed portions, based on Monash University guidelines.

Can I make it without cream?
Absolutely. Swap in a light coconut milk or make a dairy-free béchamel with cornstarch.

Does it taste like “diet” food?
Not at all — it’s rich, creamy, and deeply satisfying!

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Last updated:

April 7, 2025

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