Gluten Free Low FODMAP Spaghetti Bolognese
This is a recipe for the pasta lovers! Get ready to enjoy in a big bowl of comforting and delicious Spaghetti Bolognese, made gluten free and healthier.
If you’re gluten free, dairy free or on a low FODMAP diet say goodbye to tummy trouble with our Gluten Free Low FODMAP Spaghetti Bolognese recipe. It’s the perfect combination of flavour and gut-friendly goodness that will leave you satisfied and nourished.
To make this Gluten Free Low FODMAP Spaghetti Bolognese you will need:
Gluten Free, low FODMAP Pasta – Find gluten free spaghetti or pasta at the supermarket or health food store. Low FODMAP and gluten free varieties tend to use rice flour. If you are only gluten free and not low FODMAP you can opt for a higher protein pasta like gluten free pulse pasta, mung bean pasta, black bean spaghetti, chickpea pasta, all available in the health food section of the supermarket or health food store.
Mince – Use a good quality, lean minced meat to provide a source of protein and iron.
Infused Olive Oil – to make this recipe low FODMAP instead of using fresh onion or fresh garlic, we are adding in these flavours without the FOMDAP’s with the Cobram Estate garlic and onion infused extra virgin olive oil range. These are available in the oil section at the supermarket.
Canned Crushed Tomatoes – Ideally organic, no added salt.
Vegetables – this recipe uses carrots and zucchini, finely grated for a family friendly way to sneak in more veggies. Of course if your preference is to add more veggies, like capsicum or mushrooms, you can add to your liking.
Herbs – for a delicious and flavoursome pasta dish we use fresh oregano leaves. You can also used tried and add to taste. Alternatively if oregano isn’t your family’s preference a “Italian” herb blend works well too (just check for no added preservatives or fillers). For freshness, the dish finishes with fresh basil. This is optional but a great way to elevate the dish.
Sea Salt – Use a good quality sea salt instead of table salt for health benefits.
How to Make:
This Gluten Free Low FODMAP Spaghetti Bolognese is a very simple dish to make. Simply prepare the bolognese sauce by sauteining your aromatics and then adding your choice of minced meat. Add crushed tomatoes and herbs and simmer away untuil the flavours enhance and sauce thickens.
Meanwhile, cook pasta to the packet instructions and drain.
When you are ready to serve, add your cooked pasta to your bolognese and stir through.
Dietary Notes and Ingredient Substitutions:
You can use any choice of mince in this recipe as your protein component. Including chicken, beef, lamb or turkey. Alternatively you can use or mix with lentils too.
To save time, this is a recipe you can batch cook ahead and freezes well.
If a low FODMAP diet is not necessary for you, you can add diced onion and a crushed garlic clove to a heated oiled pan before adding the mince, for extra flavour and prebiotic fibre for gut health.
Meat (including good quality mince meat used in this recipe) is a good source of protein and iron, both nutrients our body needs for energy and good health. Including vegetables such as carrot and zucchini provides fibre for gut health and fullness. Matched with a delicious pasta (for energy) and you have yourself a well-rounded meal that’s family friendly, comforting and nourishing.
If you prefer a lower carb version of this dish, you can reduce or omit the pasta. If so I would recommend to increase vegetables used or swap for a lower carb pasta alternative.
I recommend doubling the bolognese to freeze in portions for easy reheat weeknight meals or leftover lunches. Simply cook your pasta fresh and add the precooked bolognese for a quick and easy meal.
Gluten Free Low FODMAP Spaghetti Bolognese Recipe:
Gluten Free Low FODMAP Spaghetti Bolognese
- 1 tbsp garlic infused olive oil (brand: Cobram Estate)
- 1 tbsp onion infused olive oil (brand: Cobram Estate)
- 2 tbsp tomato paste
- 1 carrot finely grated
- 1 zucchini finely grated*
- 1 tbsp oregano ideally fresh, chopped
- 500g mince beef, chicken or turkey
- 2 cups crushed tomatoes canned*
- 3 bay leaves
- Sea salt and black pepper
- Fresh Basil Leaves
- 4 serves gluten free pasta (low FODMAP friendly)
- Heat garlic infused olive oil and onion infused olive oil into a deep saucepan. Sauté tomato paste, grated carrot and zucchini and stir until softened. Add oregano and stir through. Remove vegetables from pan and set aside.
- Cook mince for 6 - 8 minutes over medium heat, breaking meat up regularly with your spoon and stirring until cooked. Spoon out excess oil/liquid if needed.
- Return mince and vegetables to pan. Add crushed tomatoes, bay leaves, salt and pepper. Stir through.
- Let simmer for 25 – 35 minutes to allow flavours to enhance.
- Meanwhile prepare your choice of pasta to serve.
- Remove bay leaves to serve. Adjust seasoning to liking.
- Serve bolognese sauce hot over pasta (if servings of pasta are different per person) or stir pasta through bolognese. Garnish basil just before serving.
*Keep zucchini to 1/3 cup per serve or tolerable limit.
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This recipe is created by nutritionist Casey-Lee Lyons.