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One Of Our Easy Low FODMAP Pasta Sauces In Minutes

May 2, 2022 (Last Updated: March 28, 2023)
low fodmap pasta sauces

Roasted Paprika Pasta Sauce (Orzo, kale, & eggplant)

Low FODMAP pasta sauces are hard to come by -but not anymore. One of our favorite low FODMAP pasta sauces is a 4-ingredient low FODMAP pasta sauce recipe made from bell peppers, sun-dried tomatoes, parmesan cheese and seasoning of your choice. The best part is that it can be whipped up in minutes. 

Yes, you read that right. This sauce is low FODMAP, gluten-free, is garlic and onion free, and can be made in under 5 minutes. All the joy of a low FODMAP pasta sauce with zero effort and zero pain. Want to know what we paired our pasta sauce with? Stick to the end of this post or click the ‘jump to recipe button.’

Learn how to make this pasta sauce and walk through these other topics with us:

What more could you want? One of our 4-ingredient low FODMAP pasta sauces, low FODMAP pasta options, and low FODMAP pasta sauce brands all in one post? Let’s dive into all the good stuff and start our journey with a little intro about our roasted bell pepper low FODMAP sauce.

Our Roasted Bell Pepper Low FODMAP Sauce

Low FODMAP pasta sauces

Low FODMAP pasta sauces are hard to come by anywhere in the world. A pasta sauce without onion or garlic will leave a nation of Italians wallowing. But low FODMAP pasta sauces don’t have to be bland or boring. And they don’t always have to be made with tomatoes either. 

We never thought we’d see pasta, tomatoes, or cheese when we started the low FODMAP diet IBS-style. We originally came up with this roasted bell pepper pasta sauce recipe because we were looking for low FODMAP pasta sauces that were not entirely tomato based. Because following a low FODMAP diet doesn’t (always) mean ditching your favorite foods. 

Pasta sauces have a bad rep of taking hours to cook but this is one of our favorite low FODMAP pasta sauces because at the end of a long work day, no one wants to be bent over a stove cooking a pasta sauce for 2 hours. And thus, this 5 minute low FODMAP non-tomato pasta sauce was born. 

With that being said, let’s talk about the elephant in the room and have a look at the ingredients in the next section called, “sauce FODMAP notes.”

Sauce FODMAP Notes

Low FODMAP pasta sauces

Before store-bought low FODMAP pasta sauces were a thing, we fellow IBS-ers and people with sensitive guts needed to get creative and this recipe is a low FODMAP pasta sauces brainchild. 

Our low FODMAP pasta sauces made from sun-dried tomatoes, roasted bell peppers, and parmesan cheese are super easy and. The fourth ingredient is optional and any Italian seasoning of your choice, so really if you think about it, this is a 3-ingredient sauce.

Sun-dried Tomatoes

Sun-dried tomatoes are a great way to add a depth of flavor to any meal but they aren’t entirely FODMAP friendly. According to Monash, they contain moderate fructose levels at 20g serves. They recommend sticking to 8g serves if you’re in the early strict low FODMAP phase.

Roasted Bell Peppers

Red bell peppers or paprika’s (in Europe) are FODMAP-free, so go wild folks.

Parmesan Cheese

“Is cheese low FODMAP?” or “Why is this recipe low FODMAP if there’s cheese?” The answer to the first questions is yes and no. And the second question? A low FODMAP diet doesn’t mean a dairy free diet.

Remember, dairy free doesn’t mean lactose free. Lactose is the main trigger of IBS and FODMAPs. Lucky for us, some cheeses are low FODMAP and parmesan cheese is one of them! Parmesan cheese is low FODMAP and contains 0g of lactose per 100g.  

Wanna make this pasta sauce but have no clue how to find FODMAP-friendly pasta? Then this section is just for you. Which pasta is low FODMAP?

Which Pasta Is Low FODMAP?

Low FODMAP pasta sauces

A low FODMAP pasta sauce recipe would not be complete without a list of FODMAP-friendly pasta. When you search, “ibs pasta” you often find gluten free pasta low FODMAP options. But here’s some fantastic news for you! Regular wheat pasta has been tested by Monash and the verdict is out.

Wheat Pasta

The creators of the FODMAP diet have deemed wheat pasta acceptable in small amounts! Monash recommends a 1/2 cup or 74g serving of cooked wheat pasta. 

Gluten-Free Pasta

If you have a gluten allergy then skip the wheat pasta and move on to the gluten free pasta options made from rice, corn, quinoa, or chickpea. The serving size for gluten free pasta is 1 cup or 145g of cooked pasta. Remember to choose low FODMAP ingredients and avoid gluten free pasta made from high FODMAP ingredients.

Carb-free Pasta

On the search for low FODMAP dinner ideas that are carb-free? Jazz up your pasta sauce with spaghetti squash noodles in place of pasta (low FODMAP serving is 75g or 1/2 cup). Not a fan of spaghetti squash? Try zucchini noodles for your low FODMAP dinners. A 65g serve is considered low FODMAP.

Now that we’ve discussed the pasta, we can finally get this show on the road and learn how to make the pasta sauce.

How To Make One Of Our Favorite Low FODMAP Pasta Sauces Recipe

Low FODMAP pasta sauces

This pasta sauce is low FODMAP, takes seconds to come together and has all the depth of flavor of a delicious slow cooked pasta sauce. If you’re looking for new and exciting low FODMAP pasta sauces to add to your repertoire, this is it. 

Making The Sauce

 After you’ve weighed the ingredients, add the roasted bell peppers, sun-dried tomatoes, parmesan and seasoning of your choice into a blender. Mix until it becomes a smooth paste and you’re done!

Low FODMAP pasta sauces

To make this complete dish, follow the steps below.

Making The Dish

Boil your pasta of choice as directed on the package. We’re using orzo. It’s a pasta that resembles thick grains of rice and takes 6 minutes to cook. Next, prepare all the other ingredients while the pasta is boiling. Let’s start with the kale!

Lacinato Kale

This may be bad news for people following a low FODMAP diet that are avoiding veggies like kale but Monash University has given kale the green light. According to them, kale can be eaten freely and according to appetite. It only has trace amounts of FODMAPs. The recommended serving size is 1/2 cup or 75g

We used lacinato kale or dinosaur kale and eggplant in this dish because there aren’t a lot of low FODMAP for vegans. And we know by experience that IBS low fodmap recipes are hard to come by without adding “low FODMAP diet vegan” to the search. Not a fan of low FODMAP and vegan recipes? Our personal favorite is adding chorizo.

Cut the thick stocky part off the kale and set the leaves aside.

Next, chop the eggplant into small cubes.

Add some garlic oil in a large pan and saute the kale. Add in the sauce and the pasta water to thin out the sauce.

Throw in the eggplants and cook for a few minutes until softened.

Finally, add the pasta and stir!

Low FODMAP pasta sauces

Serve with a sprinkle of cheese and enjoy. If you’re looking for another pasta dish to add to your low FODMAP food recipes:

Low FODMAP Spaghetti Sauce

3 Store-Bought Low FODMAP Pasta Sauce Brands

Before store-bought low FODMAP pasta sauces were a thing, we fellow IBS-ers and people with sensitive guts needed to get creative but now with the food tech world hitching on to the low FODMAP diet, we’ve got options. It’s not a whole lot of options but it’s better than nothing!

Don’t want to spend 5 minutes on this 4-ingredient low FODMAP pasta sauce? Here are some store-bought options for you:

Fody’s Low FODMAP Pasta Sauces

Prego’s Sensitive Recipe

Rao’s Sensitive Formula Sauce

Can’t find any of these? Here are 9 low FODMAP store bought pasta sauces to choose from.

9 Low FODMAP Pasta Sauce Options

Although all these brands have been certified, please read through the ingredient list before consumption. Everyone has different tolerances. Speaking of tolerances, how about we wrap this up with a FAQ?

FAQ About Tomato Sauces & IBS

Low FODMAP pasta sauces

The first stage of learning about a low FODMAP diet can be intimidating. Is pasta okay? Is cheese low FODMAP? Can I have tomato sauce with IBS? Can you eat spaghetti sauce on a low FODMAP diet? The list of questions are endless and sometimes not at all clear.

We created this low FODMAP sauce recipe because although they’re FODMAP-friendly to some extent, any low FODMAP tomato sauce gave us a bad reaction. Which is not surprising a large amount of tomatoes, sauces, canned, whatever, contains high to moderate amounts of fructose. 

Monash has tested tomato sauce and deems a small 16g serving to be low FODMAP.  Canned tomatoes on the other hand are low FODMAP at 1/2 cup or 100g. That is more than enough pasta sauce for one person but if you want to eat boat loads of pasta sauce without the fear of triggering your IBS, try this bell pepper based sauce! 

Looking for more low FODMAP pasta sauces? Click here to learn how to make our low FODMAP spaghetti sauce from scratch the Italian way. We promise to only bring you the  best low FODMAP recipes that have been tried and tested. Because low FODMAP food doesn’t need to be bland, boring or tasteless. 

Do you have any recipes or favorite dishes you’d like us to see us take on and transform into low FODMAP versions? Let us know in the comments below! 

Easiest Roast Paprika Low FODMAP Pasta Sauces

Dinner, Lunch Italian
By Yummyble Serves: 4
Prep Time: 5 minutes Cooking Time: 2 minutes Total Time: 7 minutes

One of our easiest 4-ingredient low FODMAP pasta sauces can be made in a minute in the blender. Made with roasted paprika, sun dried tomatoes, and parmesan, we've served this delicious low FODMAP pasta sauce with orzo, kale, and eggplant.


  • For the sauce:
  • 20g parmesan cheese
  • 30g sun dried tomatoes
  • 350g pre-roasted paprika/bell peppers (jarred)
  • 2 tbs seasoning of your choice
  • For pasta dish:
  • Orzo or any type of pasta
  • 1 large eggplant (diced)
  • 1 bunch of kale
  • 1 tbs garlic oil
  • 100ml reserved pasta liquid


Instruction for sauce:


Drain the roasted paprika (or bell peppers) and place them in the blender.


Add the parmesan, sun dried tomatoes, and seasoning of your choice into the blender with the paprika and mix until smooth.


Serve the sauce with your favorite pasta and combination of vegetables. Follow the recipe below for our kale and eggplant orzo.

Recipe for dish:


Place a pot of water on a high heat and let it come to a boil. Remember to season your pasta water with lots of salt!


Add the pasta to the boiling water and cook as instructed. We used orzo and that took about 7 minutes to boil.


As the pasta boils, chop the eggplant into small cubes.


Remove the stems of the kale and chop the leafy green parts into bite sized pieces.


Heat 1 tablespoon of garlic oil in a pan on medium-low heat.


Sauté the kale for a minute.


Drain the pasta and reserve 100ml of the pasta water.


Add the sauce into the pan with the pasta water and stir.


Add the eggplants and cook for 5 minutes until softened.


Finally, stir through the pasta and serve with a dusting of parmesan cheese!

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