Low FODMAP Spaghetti Bolognese Recipe

This rich, meaty Low FODMAP Spaghetti Bolognese is made with lean ground beef, garlic-infused oil, and fresh herbs, ready in just 45 minutes. The sauce simmers down into a thick, savory coating that clings to every strand of gluten-free pasta without using any onions or garlic. I make this whenever I need a comforting dinner that doesn’t upset my stomach.

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Why This Classic Works

When I first started a low FODMAP diet, I thought rich Italian sauces were off the table forever because of the strict onion and garlic ban. Most jarred sauces and restaurant versions rely heavily on these high-FODMAP aromatics for their base flavor.

I discovered that using garlic-infused oil provides that essential savory base without the fructans that cause digestive issues. Combined with the green tops of scallions and sweet carrots, you get a deep, complex flavor profile that rivals any traditional ragu.

Low FODMAP Spaghetti Bolognese Ingredients

• 1 tbsp garlic-infused olive oil
• 1 lb (500g) lean ground beef (mince)
• 2 large carrots, finely diced
• 1 cup green tops of spring onions (scallions), chopped
• 28 oz (800g) canned crushed tomatoes (check labels for no onion/garlic)
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1/2 cup low FODMAP beef broth or water
• 12 oz (340g) gluten-free spaghetti
• Salt and black pepper, to taste
• Fresh basil leaves, for garnish

How To Make Low FODMAP Spaghetti Bolognese

1. Sauté Veggies: Heat the garlic-infused oil in a large pot over medium heat and cook the diced carrots and green onion tops for 5 minutes until softened.
2. Brown Meat: Add the ground beef to the pot, breaking it up with a wooden spoon, and cook until it is fully browned and no longer pink.
3. Simmer Sauce: Stir in the tomato paste, crushed tomatoes, oregano, and broth, then reduce the heat to low and simmer uncovered for 30 minutes to thicken.
4. Cook Pasta: While the sauce reduces, boil the gluten-free spaghetti in a large pot of salted water according to the package instructions until al dente.
5. Combine and Serve: Drain the pasta, toss it immediately with the thickened meat sauce, and season with salt and pepper before serving.

Recipe Tips

• Check labels: Many canned tomato products contain hidden onions or garlic powder, so read the ingredient list carefully before buying.
• Garlic oil matters: Ensure your oil is infused, not just flavored with bits of garlic, to keep it FODMAP safe and free of solid garlic pieces.
• Add sweetness: If the canned tomatoes taste too acidic, add a teaspoon of sugar or maple syrup to balance the flavor profile.

What To Serve With Spaghetti Bolognese

A crisp green salad with a simple vinaigrette of olive oil and white wine vinegar cuts through the richness of the meat sauce perfectly. You can also serve this with gluten-free garlic bread made using infused oil to soak up any leftover sauce.

How To Store

Store any leftovers in an airtight container in the refrigerator for up to 3 days. The sauce freezes beautifully for up to 3 months, though it is best to freeze the meat sauce separately from the pasta to prevent the noodles from becoming mushy.

FAQs

• Can I use celery? Yes, a small stalk of celery (around 5cm) is generally considered low FODMAP, but check your individual tolerance levels first.
• Is parmesan cheese safe? Yes, hard cheeses like parmesan are very low in lactose and are usually well-tolerated on a low FODMAP diet.
• Why use green onion tops? The white bulbs contain high levels of fructans, while the green tops provide delicious onion flavor without the digestive triggers.

Nutrition

• Calories: 450
• Total Fat: 15g
• Saturated Fat: 5g
• Cholesterol: 70mg
• Sodium: 480mg
• Total Carbohydrate: 55g
• Protein: 25g

Try More Recipes:

• Low FODMAP Roasted Carrots Recipe
• Low FODMAP Roasted Broccoli Recipe
• Low FODMAP Roasted Asparagus Recipe