Creamy Low FODMAP Fettuccine Alfredo Recipe

This velvety Low FODMAP Fettuccine Alfredo is made with lactose-free heavy cream, garlic-infused oil, and parmesan, and is ready in just 25 minutes. The sauce emulsifies beautifully to coat the pasta strands without causing any digestive distress. I finally found a way to enjoy this comfort food without the usual worry.

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Why This Version Works

Adapting Italian classics for sensitive stomachs usually means sacrificing texture, but not here. Using real parmesan and lactose-free cream keeps the sauce thick and luxurious without needing flour or gums to thicken it.

I used to try cashew creams to mimic the texture, but they never melted correctly or tasted authentic. This version behaves exactly like the original, proving you don’t need high-lactose ingredients for that signature silkiness.

Low FODMAP Fettuccine Alfredo Ingredients

• 12 oz (340g) gluten-free fettuccine
• 1/4 cup (55g) unsalted butter
• 1 tbsp garlic-infused olive oil
• 1 cup (240ml) lactose-free heavy cream
• 1 1/2 cups (150g) freshly grated Parmesan cheese
• 1/4 tsp salt
• 1/2 tsp freshly cracked black pepper
• Pinch of nutmeg (optional)
• Fresh parsley, chopped (for garnish)

How To Make Low FODMAP Fettuccine Alfredo

1. Boil Water: Bring a large pot of salted water to a boil and cook the gluten-free fettuccine according to package directions until al dente.
2. Start Base: While the pasta cooks, melt the butter and garlic-infused oil in a large skillet over medium-low heat.
3. Simmer Cream: Pour in the lactose-free heavy cream and simmer gently for 3-4 minutes until it slightly thickens, but do not let it boil vigorously.
4. Melt Cheese: Reduce the heat to low, then add the parmesan cheese in batches, whisking constantly until smooth and melted.
5. Combine: Drain the pasta (reserve 1/4 cup pasta water) and toss it directly into the sauce, adding salt, pepper, and nutmeg.
6. Adjust Texture: If the sauce is too thick, splash in a little reserved pasta water and toss until it reaches a silky consistency.

Recipe Tips

• Grate your own cheese: Pre-shredded cheese contains anti-caking agents that ruin the smooth melt and make the sauce grainy.
• Watch the heat: High heat will cause the dairy to separate and curdle, so keep the flame low when adding the cheese.
• Garlic oil matters: Ensure your garlic oil is free of actual garlic pieces or sediment to keep it safe for a low FODMAP diet.

What To Serve With Alfredo

Serve this alongside a simple arugula salad with a bright lemon vinaigrette to cut through the richness of the cream. Grilled chicken breast or shrimp seasoned with herbs makes it a complete protein-packed meal.

How To Store

Alfredo sauce breaks when reheated, so this dish is best eaten fresh right out of the pan. If you must store it, keep it in the fridge for up to 2 days and reheat very slowly on the stove with a splash of water to help re-emulsify the sauce.

FAQs

• Can I use coconut milk instead?
  Coconut milk changes the flavor profile significantly and may not be low FODMAP in large quantities. Lactose-free dairy cream is the best substitute for the authentic taste.
• Is parmesan cheese low FODMAP?
  Yes, aged cheeses like parmesan contain trace amounts of lactose, making them generally safe for the low FODMAP diet.
• Why did my sauce split?
  The heat was likely too high when you added the cheese. Remove the pan from the burner next time before stirring in the parmesan to ensure a smooth emulsion.

Nutrition

• Calories: 550
• Total Fat: 38g
• Saturated Fat: 22g
• Cholesterol: 110mg
• Sodium: 680mg
• Total Carbohydrate: 45g
• Protein: 16g

Try More Recipes:

• Low FODMAP Falafel Recipe
• Low FODMAP Dinner Rolls Recipe
• Low FODMAP Coleslaw Recipe