Low FODMAP Lasagna Soup Recipe

This hearty, cheesy Low FODMAP Lasagna Soup is made with garlic-infused oil, gluten-free pasta, and ground beef, ready in just 40 minutes. The rich tomato broth clings to the noodles while the melted cheese creates the perfect cheese pull in every bowl. I love making this when I need comfort food without the digestive stress.

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The Secret To Getting It Right

Building deep flavor without onions or garlic is the biggest challenge with FODMAP cooking. I learned that searing the tomato paste in the garlic-infused oil transforms the base from acidic to rich and savory, completely mimicking the depth you usually get from traditional aromatics.

Another lesson I learned the hard way is to add the gluten-free pasta at the very last minute. Unlike wheat pasta, gluten-free noodles release a lot of starch and can turn the soup into a thick stew if cooked too long, so I always boil them right in the broth just until tender.

Low FODMAP Lasagna Soup Ingredients

• 1 tbsp garlic-infused olive oil
• 1 lb ground beef (85% lean)
• 1/2 cup green onion tops (green parts only), chopped
• 2 tbsp tomato paste
• 2 tsp dried oregano
• 1 tsp dried basil
• 28 oz can crushed tomatoes (ensure no garlic/onion ingredients)
• 4 cups Low FODMAP beef broth (or water mixed with Fody base)
• 8 oz gluten-free lasagna sheets, broken into pieces (or mafalda pasta)
• 2 cups fresh spinach, chopped
• 1/2 cup lactose-free heavy cream (optional)
• Salt and black pepper to taste

For the Topping:

• 1/2 cup lactose-free ricotta cheese
• 1/2 cup parmesan cheese, grated
• 1/2 cup mozzarella cheese, shredded

How To Make Low FODMAP Lasagna Soup

1. Brown the Beef: Heat the garlic-infused oil in a large pot over medium heat. Add the ground beef and cook until browned, breaking it up with a wooden spoon. Drain any excess grease.
2. Build the Flavor Base: Add the chopped green onion tops, tomato paste, dried oregano, and basil to the beef. Cook for 2 minutes, stirring constantly, until the tomato paste darkens slightly and smells fragrant.
3. Simmer the Soup: Pour in the crushed tomatoes and beef broth. Stir well to scrape up any browned bits from the bottom of the pot. Bring the mixture to a boil, then reduce heat and let it simmer for 10 minutes to meld the flavors.
4. Cook the Noodles: Increase the heat to bring the soup back to a rolling boil. Add the broken gluten-free lasagna noodles. Cook for 10-12 minutes, or until the pasta is just tender (al dente). Stir frequently to prevent sticking.
5. Finish and Serve: Turn off the heat. Stir in the chopped spinach and heavy cream (if using). The spinach will wilt instantly. Ladle into bowls and top generously with ricotta, parmesan, and mozzarella.

Recipe Tips

• Check your broth labels: Many store-bought broths contain hidden onion and garlic. Look for brands specifically marked Low FODMAP or use a safe bouillon base mixed with water.
• Don’t overcook the pasta: Gluten-free pasta can disintegrate if left in hot liquid too long. If you plan to have leftovers, cook the noodles separately and add them to individual bowls.
• Use the right oil: Make sure your garlic-infused oil is free of actual garlic pieces. The FODMAPs are water-soluble but not oil-soluble, so pure infused oil provides flavor without the fructans.

What To Serve With Lasagna Soup

Since this soup is already very filling with meat and pasta, I like to keep the sides simple. A crisp green salad with a simple vinaigrette (olive oil and vinegar) balances the richness perfectly. If you want extra carbs, a slice of sourdough bread (which is lower in FODMAPs) toasted with butter is excellent for dipping.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. Note that the pasta will continue to absorb liquid as it sits, so you may need to add a splash of water or broth when reheating. I do not recommend freezing this soup once the noodles are added, as the texture will become mushy.

FAQs

• Is parmesan cheese Low FODMAP? Yes, aged cheeses like parmesan are naturally very low in lactose, making them safe for most people on a Low FODMAP diet.
• Can I use ground turkey instead? Absolutely, ground turkey or chicken works well if you prefer a lighter protein, just make sure to season it generously with the herbs.
• Why can’t I use the white part of the green onion? The white bulb contains high amounts of fructans, which trigger symptoms, while the green tops are generally safe to eat in moderate servings.

Nutrition

• Calories: 450 kcal
• Total Fat: 22g
• Saturated Fat: 9g
• Cholesterol: 75mg
• Sodium: 890mg
• Total Carbohydrate: 38g
• Protein: 28g

Try More Recipes:

• Low FODMAP Hot and Sour Soup Recipe
• Low FODMAP Gazpacho Recipe
• Low FODMAP Egg Drop Soup Recipe