Name: Low FODMAP Carbonara Recipe
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 8 oz gluten-free spaghetti or fettuccine; 2 large eggs, room temperature; 3/4 cup freshly grated Parmesan cheese; 4 oz bacon or pancetta, diced; 1 tbsp garlic-infused olive oil; 1/4 tsp black pepper; Salt, for water

This creamy Low FODMAP Carbonara is made with gluten-free spaghetti, fresh eggs, salty parmesan cheese, crispy bacon, and garlic-infused olive oil. The result is a silky, rich, and savory Italian pasta dish that is gentle on your stomach but full of flavor. This recipe creates a comforting meal perfect for a quick weeknight dinner for two.

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Low FODMAP Carbonara Ingredients

8 oz gluten-free spaghetti or fettuccine
2 large eggs, at room temperature
3/4 cup freshly grated Parmesan cheese (or Pecorino Romano)
4 oz bacon or pancetta, diced (check label for no garlic or onion)
1 tbsp garlic-infused olive oil
1/4 tsp black pepper (or to taste)
Salt, for pasta water
2 tbsp reserved pasta water (as needed for sauce)

How To Make Low FODMAP Carbonara

Boil the pasta: Fill a large pot with water and add a generous amount of salt. Bring it to a boil and cook the gluten-free pasta until it is al dente (cooked but still firm to the bite). Before draining, carefully scoop out about 1/2 cup of the starchy cooking water. Drain the pasta.
Make the egg mixture: While the pasta cooks, crack the room-temperature eggs into a small bowl. Add the grated Parmesan cheese and whisk them together until the mixture is smooth and combined. Set this aside.
Crisp the bacon: Place a large pan or skillet over medium heat. Add the diced bacon (or pancetta) and cook until it is crispy and the fat has rendered.
Add garlic flavor: Pour the garlic-infused olive oil into the pan with the bacon and stir well to coat the meat. This adds garlic flavor without the FODMAPs. Crucial Step: Remove the pan completely from the heat source.
Toss the pasta: Add the hot, drained pasta directly into the pan with the bacon and oil. Use tongs to toss the pasta until it is coated in the bacon fat.
Create the sauce: Pour the egg and cheese mixture over the hot pasta. Stir quickly and continuously. The residual heat from the pasta will cook the eggs and melt the cheese, creating a creamy sauce without scrambling the eggs.
Adjust the consistency: If the sauce looks too thick or sticky, add a splash of the reserved hot pasta water. Stir again until the sauce is glossy and coats the noodles perfectly.
Season and serve: Sprinkle with black pepper. Taste the pasta (add a pinch more salt if needed, though the bacon and cheese are salty) and serve immediately.

Recipe Tips

Use Room Temperature Eggs: Cold eggs can shock the hot pasta and create clumps. Let your eggs sit on the counter for 15 minutes before cooking so they blend smoothly into a silky sauce.
Remove Pan From Heat: This is the most important step. If you leave the pan on the burner when adding the eggs, you will end up with scrambled eggs instead of a smooth sauce.
Why Garlic-Infused Oil Works: Garlic cloves contain high FODMAPs that are water-soluble. However, they are not oil-soluble. Using infused oil gives you the classic garlic taste without the digestive issues.
Grate Your Own Cheese: Pre-shredded cheese often contains anti-caking agents (like potato starch) that prevent it from melting properly. For the best texture, buy a block of Parmesan and grate it yourself.

What To Serve Carbonara

This rich pasta dish pairs beautifully with light, fresh sides that cut through the creaminess. A simple green salad made with arugula or spinach and a lemon vinaigrette is an excellent choice. You can also serve it with steamed green beans or roasted tenderstem broccoli. If you have a favorite gluten-free crusty bread, use it to soak up any extra sauce. For a beverage, a glass of dry white wine complements the salty bacon and cheese perfectly.

How To Store Carbonara Leftovers

Refrigerate: Carbonara is best eaten fresh, but you can store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, use a microwave on low power or a stovetop on very low heat with a splash of water. Be careful not to overheat it, or the sauce will separate and become oily.
Freeze: Do not freeze this dish. The egg-based sauce will break and the texture will become grainy when thawed and reheated.

Low FODMAP Carbonara Nutrition Facts

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

Calories: 680 kcal
Total Fat: 32g
Saturated Fat: 12g
Cholesterol: 215mg
Sodium: 980mg
Total Carbohydrate: 65g
Dietary Fiber: 3g
Sugars: 1g
Protein: 32g

Frequently Asked Questions

Is Parmesan cheese low FODMAP? Yes. Parmesan is a hard, aged cheese. The aging process naturally reduces the lactose content to trace amounts, making it safe for most people on a low FODMAP diet.
Can I use regular olive oil? Yes, you can use regular olive oil, but the dish will lack the garlic flavor. Do not add minced garlic cloves, as these are high FODMAP. Garlic-infused oil is the best safe alternative.
Why did my eggs scramble? This happens if the pan is too hot. Make sure you take the pan off the heat before pouring in the egg mixture. You want the heat of the pasta—not the stove—to cook the sauce.
Can I make this dairy-free? Traditional carbonara relies heavily on cheese for flavor and texture. While you can omit the cheese, it will change the dish significantly. You may need to add extra salt and perhaps nutritional yeast for a savory, cheesy flavor.

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