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Easy Low-FODMAP Pasta Recipe with Zesty Tomato Sauce for Perfect Dinner

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A quick and easy low-FODMAP pasta with a bright, zesty tomato sauce that is gentle on the stomach yet full of flavor. Perfect for busy weeknights or anyone needing a comforting, digestion-friendly meal.

Ingredients

Scale
  • 8 oz (225 g) rice or corn-based pasta (e.g., gluten-free penne)
  • 2 tablespoons garlic-infused olive oil
  • 4 medium ripe tomatoes, diced (or 1 can diced tomatoes, 14 oz/400 g, no onion or garlic added)
  • 2 tablespoons finely chopped chives
  • 1 small carrot, finely grated
  • Zest of 1 lemon
  • 1/4 cup fresh basil, chopped (or substitute fresh oregano)
  • 1 teaspoon salt, or to taste
  • Freshly ground black pepper, to taste
  • 1 teaspoon maple syrup or sugar
  • 1/4 cup grated Parmesan cheese (optional, omit for vegan/dairy-free)
  • 1/3 cup (80 ml) water or low-FODMAP vegetable broth (for thinning sauce if needed)

Instructions

  1. Bring a large pot of salted water to a rolling boil. Add the low-FODMAP pasta and cook according to package instructions, about 8-10 minutes. Stir occasionally to prevent sticking. Drain and set aside, reserving 1/2 cup (120 ml) of pasta water.
  2. While pasta cooks, heat 2 tablespoons garlic-infused olive oil in a large skillet over medium heat until shimmering but not smoking. Add grated carrot and sauté for 2-3 minutes until softened.
  3. Add diced fresh tomatoes (or canned) to the skillet and bring to a gentle simmer. Add 1/3 cup (80 ml) water or low-FODMAP vegetable broth if sauce is too thick. Cook for about 10 minutes, stirring occasionally, until tomatoes break down and sauce thickens slightly.
  4. Season the sauce with lemon zest, chopped chives, fresh basil, salt, pepper, and maple syrup or sugar. Stir well and simmer for another 2-3 minutes. Adjust seasoning to taste.
  5. Add cooked pasta directly into the sauce pan. Toss gently to combine, adding reserved pasta water a tablespoon at a time if needed to loosen the sauce and help it cling to the noodles.
  6. Remove from heat and, if using, sprinkle with grated Parmesan cheese. Toss once more and serve immediately, garnished with extra basil or chives if desired.

Notes

Use garlic-infused olive oil made with oil only, no garlic pieces, to keep it low-FODMAP. Avoid overcooking gluten-free pasta; cook slightly less than package instructions and finish cooking in the sauce. Grated carrot adds natural sweetness and body without onions. Reserved pasta water helps adjust sauce consistency. Fresh herbs added at the end keep the sauce bright. Parmesan cheese is optional and can be omitted or replaced with nutritional yeast for vegan version.

Nutrition

Keywords: low-FODMAP pasta, zesty tomato sauce, gluten-free pasta, digestion-friendly, easy dinner, quick pasta recipe, vegan option, dairy-free option

Find it online: https://zoeplate.com/easy-low-fodmap-pasta-recipe-with-zesty-tomato-sauce-for-perfect-dinner/