This creamy Low FODMAP Cacio e Pepe is made with gluten-free spaghetti, unsalted butter, toasted black pepper, and plenty of Parmesan cheese. The result is a glossy, savory pasta dish that is rich and satisfying without needing heavy cream. It is a quick and elegant dinner perfect for a busy weeknight or a cozy meal for two.

Jump to Recipe

Low FODMAP Cacio e Pepe Ingredients

8 oz (225g) gluten-free spaghetti (or gluten-free bucatini)
2 tbsp unsalted butter
1 ½ tsp freshly ground black pepper (start here; add more to taste)
1 cup finely grated Parmesan cheese (about 90g)
Optional: ¼ cup finely grated Pecorino Romano (about 20g) for extra salty flavor
¾ cup hot pasta water (reserved from boiling pot)
Salt (for the pasta water)

How To Make Low FODMAP Cacio e Pepe

Boil the pasta: Bring a large pot of water to a boil. Add salt generously, then add the gluten-free pasta. Cook according to the package instructions until the pasta is just tender.
Save the water: Before draining, carefully dip a mug or measuring cup into the pot to reserve 1 cup of hot starchy pasta water. Drain the pasta.
Toast the pepper: While the pasta is cooking, place a large skillet over medium heat. Melt the butter, then add the black pepper. Toast the pepper for 30–60 seconds until it smells fragrant. Be careful not to burn it.
Coat the noodles: Add the drained pasta directly into the skillet with the butter and pepper. Toss well to coat every strand in the peppery butter mixture.
Create the emulsion: Lower the heat to low. Pour in ½ cup of the reserved hot pasta water and stir vigorously.
Melt the cheese: Sprinkle in the grated Parmesan (and Pecorino, if using) a handful at a time. Toss the pasta quickly and constantly while adding the cheese. Add more pasta water, a splash at a time, until the cheese melts into a creamy, glossy sauce that clings to the noodles.
Season and serve: Taste the pasta. Add more black pepper for extra bite if you like. Serve immediately while hot and creamy.

Recipe Tips

Grate Your Own Cheese: Pre-grated cheese often contains anti-caking agents that prevent it from melting smoothly. For the creamy sauce Cacio e Pepe is famous for, buy a block of Parmesan and grate it finely yourself.
Watch the Heat: If the pan is too hot when you add the cheese, it can clump up and separate instead of melting. Lowering the heat before adding the cheese helps ensure a smooth sauce.
Starchy Water is Key: The starchy pasta water acts as an emulsifier, binding the fat (butter/cheese) and liquid together. Gluten-free pasta water can sometimes be less starchy than wheat pasta water, so don’t be afraid to use a bit more if the sauce feels too thick.
Check Pasta Ingredients: While most dried pasta is low FODMAP, check the label on gluten-free pasta brands. Avoid those containing high FODMAP ingredients like chickpea flour, inulin, or chicory root fiber if you are sensitive to them.

What To Serve Low FODMAP Cacio e Pepe

This rich pasta dish is satisfying on its own, but pairs well with light sides to cut through the richness. A simple green salad with a lemon vinaigrette is a perfect palate cleanser. You could also serve it with roasted cherry tomatoes or steamed broccoli for added color and nutrition. For protein, grilled chicken or shrimp seasoned with herbs would make it a heartier meal.

How To Store Low FODMAP Cacio e Pepe Leftovers

Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 2 days. Note that the sauce may thicken and become clumpy once cold.
Reheating: To reheat, place the pasta in a skillet with a splash of water. Heat gently over low heat, tossing constantly to help the sauce come back together. Avoid the microwave if possible, as it can make the cheese separate and become oily.

Low FODMAP Cacio e Pepe Nutrition Facts

Serving Size: 1 serving (approx. 1/2 of recipe)

Calories: 580 kcal
Total Fat: 24g
Saturated Fat: 14g
Cholesterol: 65mg
Sodium: 750mg
Total Carbohydrate: 68g
Dietary Fiber: 3g
Sugars: 1g
Protein: 22g

Frequently Asked Questions

Can I make this dairy-free? It is difficult to make a true Cacio e Pepe without dairy because the cheese is the main ingredient. However, you can use dairy-free butter and a high-quality vegan parmesan alternative that melts well, though the texture will differ from the traditional version.
Why did my cheese clump up? Clumping usually happens if the heat is too high or if the cheese wasn’t grated finely enough. Make sure to remove the pan from high heat or turn it to the lowest setting before adding the cheese, and add the cheese gradually while stirring constantly.
Is Parmesan cheese low FODMAP? Yes, hard aged cheeses like Parmesan and Pecorino are naturally low in lactose, making them suitable for a low FODMAP diet. The fermentation and aging process breaks down most of the lactose

Try More Recipes: