Low FODMAP Pasta Primavera Recipe

This vibrant, tender Low FODMAP Pasta Primavera is made with gluten-free penne, garlic-infused oil, and fresh seasonal vegetables, ready in just 25 minutes. Tossing the hot noodles with parmesan and pasta water creates a glossy, emulsified sauce that coats every bite. I love serving this when I need a light meal that feels satisfying but keeps my stomach happy.

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Why This Version Works

I learned quickly that skipping onion and garlic doesn’t mean skipping flavor, provided you use the right tools. Using garlic-infused olive oil gives that crucial savory foundation without the water-soluble FODMAPs that cause digestive issues.

My mistake early on was overcooking the gluten-free pasta, which made the final dish mushy when tossed with the heavy vegetables. Now, I always drain the noodles two minutes early and let them finish cooking directly in the sauce for better texture.

Low FODMAP Pasta Primavera Ingredients

• 12 oz (340g) gluten-free fusilli or penne pasta
• 3 tbsp garlic-infused olive oil
• 2 medium carrots, peeled and julienned
• 1 medium zucchini, sliced into half-moons
• 1 cup (150g) cherry tomatoes, halved
• 1 bunch scallions (spring onions), green tops only, chopped
• 1/2 cup (50g) grated Parmesan cheese
• 1 lemon, zested and juiced
• 1/4 cup fresh basil leaves, torn
• 1/2 cup reserved pasta water
• Salt and black pepper to taste

How To Make Low FODMAP Pasta Primavera

1. Boil the Pasta: Bring a large pot of salted water to a boil and cook the gluten-free pasta according to package directions until just shy of al dente.
2. Sauté the Base: While pasta cooks, heat the garlic-infused olive oil in a large skillet over medium heat and add the carrots.
3. Cook Vegetables: Sauté carrots for 3 minutes, then add the zucchini and cook for another 3-4 minutes until vegetables are tender-crisp but not soft.
4. Add Soft Ingredients: Stir in the cherry tomatoes and green scallion tops, cooking for just 1 minute to warm them through.
5. Emulsify Sauce: Transfer the drained pasta directly to the skillet along with the reserved pasta water, lemon juice, and Parmesan cheese.
6. Finish Dish: Toss everything vigorously for 1 minute until the liquid thickens into a glossy sauce, then season with salt, pepper, and fresh basil.

Recipe Tips

• Check your oil: Make sure your garlic-infused oil is clear and free of sediment, as the FODMAPs are typically found in the garlic solids.
• Vegetable portions: Stick to one medium zucchini for the whole recipe to keep sorbitol levels within a safe threshold per serving.
• Pasta water is key: Gluten-free pasta water is starchier than regular water, which helps bind the oil and cheese into a proper cream-less sauce.

What To Serve With Pasta Primavera

Serve this pasta alongside grilled lemon herb chicken breast or a piece of pan-seared salmon for extra protein. A simple side salad with arugula and a balsamic vinaigrette complements the fresh flavors without adding heavy ingredients.

How To Store

Leftovers keep well in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan with a splash of water to loosen the sauce, as gluten-free pasta tends to harden when cold.

FAQs

• Can I use regular pasta?
  Yes, if you do not need to follow a gluten-free diet, regular wheat pasta works perfectly and is often low FODMAP in modest servings (check current Monash guidelines).
• Is Parmesan cheese low FODMAP?
  Yes, Parmesan is very low in lactose and is generally considered safe for the low FODMAP diet during the elimination phase.
• What other vegetables can I add?
  You can add green beans, broccoli heads (in small amounts), or baby spinach, as these are all approved in specific serving sizes.

Nutrition

• Calories: 410
• Total Fat: 14g
• Saturated Fat: 3g
• Cholesterol: 10mg
• Sodium: 350mg
• Total Carbohydrate: 62g
• Protein: 12g

Try More Recipes:

• Low FODMAP Roasted Chicken Recipe
• Low FODMAP Scalloped Potatoes Recipe
• Low FODMAP Orange Chicken Recipe