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Noodles, Noodles, Noodles: 30 Gut-Friendly Pasta Recipes – Low FODMAP & Gluten Free!

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Oodles of noodles and pasta dishes that you can enjoy. Spaghetti, lasagna, gnocchi, soba and other Asian style noodle dishes, macaroni salad, manicotti, primavera, carbonara, mac and cheese, and so many more. 30 in total (and more coming!) to tantalize your taste buds; all low FODMAP, and the majority are also gluten-free.

#1 Low FODMAP Bacon Ranch Mac n’ Cheese

Main image Low FODMAP Chicken & Bacon Ranch Mac and Cheese on white plate with fork; grey quartz surface
Photo Credit: Dédé Wilson.
Bacon and ranch dressing, cheese and noodles – all in one low FODMAP, gluten-free dish!

Bacon. Ranch dressing. Mac and cheese. Any one of these alone is a crave-able food, so we thought, why not combine them in a low FODMAP, gluten-free noodle casserole?

Get the Low FODMAP Bacon Ranch Mac n’ Cheese Recipe.

#2 Low FODMAP Roasted Pumpkin Baked Pasta With Sage

close overhead shot of baked pasta with roasted pumpkin, fresh mozzarella and sage in white baking pan on rack
Photo Credit: Dédé Wilson.

Roasted winter squash (pumpkin) is low FODMAP, smooth, creamy and colorful! It pairs beautifully in this baked pasta dish with mozzarella and crispy fried sage leaves.

Get the Low FODMAP Roasted Pumpkin Baked Pasta With Sage Recipe.

#3 Low FODMAP Chili Mac

Low FODMAP Chili Mac in brown bowl with fork
Photo Credit: Dédé Wilson. Beans and ground beef add protein to this carb-rich, yet low FODMAP recipe.

Hearty, beefy chili, beans and mac and cheese are married together in this family-favorite

Get the Low FODMAP Chili Mac recipe.

#4 Low FODMAP Primavera

closeup of low FODMAP pasta primavera on aqua colored plates-2
Photo Credit: Dédé Wilson.

A lighter pasta dish, this version features spring vegetables. There is a low FODMAP serving of asparagus!

Get the Low FODMAP Primavera recipe.

#5 Low FODMAP & Gluten-Free Macaroni Slaw

closeup of macaroni slaw in a green bowl
Photo Credit: Dédé Wilson.

Another one of our super popular “mash-ups”. This time macaroni salad and coleslaw are combined for an all-new side-dish that might become the most requested. Bring this to a summer cookout and be prepared to be asked for the recipe. Makes a great light main dish lunch, too.

Get the Low FODMAP Macaroni Slaw recipe.

#6 Low FODMAP Pad See Ew

overhead image pad see ew in white bowl
Photo Credit: Dédé Wilson.

This bowl of slurpy, wide Asian style rice noodles is flavor packed with umami ingredients, like soy sauce, oyster sauce as well as low FODMAP garlic replacer and vinegar. Chicken and Chinese broccoli make this a hearty dish.

Get the Low FODMAP Pad See Ew recipe.

#7 Low FODMAP Manicotti & Kale

Low FODMAP Manicotti on a white plate with silver fork; green napkin
Photo Credit: Dédé Wilson.

You might have to order the rice-based manicotti noodles ahead, so plan accordingly. Kale adds nutrition to this family favorite.

Get the Low FODMAP Manicotti & Kale recipe.

#8 Low FODMAP Roasted Gnocchi with Tomatoes, Basil & Arugula

closeup of Low FODMAP Roasted Gnocchi With Tomatoes, Basil & Arugula on oval white dish
Photo Credit: Dédé Wilson.

We always keep a package (or two) of shelf-stable low FODMAP, gluten-free gnocchi around. And once we roasted them, instead of boiling them, we never went back! You gotta try this recipe.

Get the Low FODMAP Roasted Gnocchi recipe.

#9 Low FODMAP Thai Basil Steak Salad

horizontal image of Low FODMAP Thai Basil Steak Salad on rustic round white plate
Photo Credit: Dédé Wilson. This steak salad with Thai flavors is a perfect main-dish salad.

We love a good steak salad with tomatoes and blue cheese, but how about an Asian vibe? Here you get to indulge in the flavors of fish sauce, lime juice, sambal oelek, toasted sesame oil, ginger and Thai basil. All with slippery, slurpy noodles and tender steak, too.

Get the Low FODMAP Thai Basil Steak Salad recipe.

#10 One-Pan Low FODMAP Pasta & Vegetables

One-Pan Low FODMAP Pasta & Vegetables, steak alongside on blue and white plate
Photo Credit: Dédé Wilson. With or without a protein on the side, this one-pot wonder will make it into regular rotation.

This one-dish pasta dinner is complete with squash, tomatoes, carrots, red bell peppers and kale. The noodles are lightly dressed with butter, garlic-olive oil and Parmesan and finished off with fresh basil. Get dinner on the table in 30 minutes.

Get the One-Pan Low FODMAP Pasta & Vegetables recipe.

#11 Low FODMAP Cold Soba Salad With Greens

overhead cold soba noodle salad with greens
Photo Credit: Dédé Wilson.

This is what you want to eat on one of those days when it is hot, hot, hot but you still need sustenance. A low FODMAP amount of soba noodles with soy sauce, toasted sesame oil, Sriracha, scallion greens, cucumber, cilantro and line.

Get the Low FODMAP Cold Soba Salad recipe.

#12 Low FODMAP Pasta With Mussels

Low FODMAP Pasta with Mussels in a white bowl with bread alongside
Photo Credit: Dédé Wilson.

In 20 minutes you can make this restaurant worthy dish with mussels, linguine, white wine, Pecorino and parsley.

Get the Low FODMAP Pasta with Mussels recipe.

#13 Low FODMAP Zoodles Noodles & Sprouts Salad

main image of Low FODMAP Zoodles, Noodles & Sprouts Salad in glass bowl
Photo Credit: Dédé Wilson.

Zoodles are spiralized zucchini and here they pair with skinny noodles for a slurpy, hearty, fiber rich salad. Enjoy as a main dish!

Get the Low FODMAP Zoodles Noodles & Sprouts Salad recipe.

#14 Low FODMAP Soba Miso Soup With Bok Choy & Jammy Eggs

Low FODMAP Soba Miso Soup with Bok Choy and Jammy Eggs in brown ceramic bowl
Photo Credit: Dédé Wilson. Soba are not gluten-free, but they do have a low FODMAP serving size.

Soba do have a low FODMAP serving size and here they are paired with umami rich miso, tender bok choy and jammy hardboiled eggs. 

Get the Low FODMAP Soba Miso Soup with Bon Choy & Jammy Eggs recipe.

#15 Low FODMAP Pork & Noodles

Low FODMAP Pork and Noodles in wooden bowl with chopsticks
Photo Credit: Dédé Wilson.

This is a quick weeknight meal featuring ground pork and long, thin noodles.

Get the Low FODMAP Pork & Noodles recipe.

#16 Easy Stovetop Low FODMAP Mac and Cheese

easy stovetop mac and cheese on a fork hovering over white plate holding a green salad
Photo Credit: Dédé Wilson.

This is our easiest mac and cheese recipe – a true classic that the family will love. Lactose-free, too!

Get the Easy Stovetop Low FODMAP Mac and Cheese recipe.

#17 Hearty Low FODMAP Lasagna 

overhead image of low FODMAP lasagna in white dish against white background
Photo Credit: Dédé Wilson. We show you how to enjoy a classic lasagna while following the low FODMAP diet,

Everyone loves lasagna and we show you how you CAN have it while even on the Elimination Phase of the low FODMAP diet.

Get the Hearty Low FODMAP Lasagna recipe.

#18 Lemony Low FODMAP Carbonara

tossing lemony low FODMAP carbonara in pan
Photo Credit: Dédé Wilson.

Carbonara is a rich pasta dish. While our serving sizes are low FODMAP, make sure you do understand your relationship with rich dishes, which can be an IBS trigger for some. The lemon adds a bright note.

Get the Lemony Low FODMAP Carbonara.

#19 Low FODMAP Bolognese

closeup of Low FODMAP Bolognese with lofo gf tagliatelle on a round orange shallow bowl
Photo Credit: Dédé Wilson.

Bolognese sauce. Hearty. Traditional – and now low FODMAP. We love this served with a long and wide pasta, like fettuccine.

Get the Low FODMAP Bolognese recipe.

#20 Low FODMAP Mediterranean Pasta Salad

overhead Low FODMAP Mediterranean Pasta Salad on oval aqua platter with wooden serving spoons
Photo Credit: Dédé Wilson.

Tender noodles (we used rice-based casarecce), feta, cucumbers, tomatoes and bell peppers. A main dish pasta salad – that happens to be low FODMAP and gluten-free – will transport you to the Mediterranean.

Get the Low FODMAP Mediterranean Pasta Salad recipe.

#21 Low FODMAP Shrimp & Broccoli With Noodles

overhead shot of aqua bowl of low FODMAP shrimp and broccoli with noodles; chopsticks on top of edge of bowl
Photo Credit: Dédé Wilson.

Extra wide and slurpy rice-based noodles are combined with tender shrimp, broccoli and red bell pepper. An easy and quick weeknight meal.

Get the Low FODMAP Shrimp & Broccoli With Noodles recipe.

#22 Low FODMAP Quick Pasta With Chicken, Broccoli & Goat Cheese

Low FODMAP Quick Pasta with Chicken, Broccoli & Goat Cheese in a wooden bowl with antique bone-handled fork
Photo Credit: Dédé Wilson.
Check local supermarkets for low FODMAP rotisserie chickens! They make dinner prep a breeze.

We love picking up a low FODMAP rotisserie chicken for quick meals and this pasta dish puts it to good use. A little goat cheese and broccoli and you will have dinner made in no time.

Get the Low FODMAP Quick Pasta With Chicken, Broccoli & Goat Cheese recipe.

#23 Low FODMAP Braised Chicken & Mushroom Ragu

Low FODMAP Braised Chicken & Mushroom Ragu in grey bowl with fork alongside
Photo Credit: Dédé Wilson.

A slow braise, like this ragu, with mushrooms and chicken yields rich flavor. This is a hearty cold winter dish. We like it over a hearty noodle shape.

Get the Low FODMAP Braised Chicken & Mushroom Ragu recipe.

#24 Low FODMAP Hot & Sour Shrimp Lo Mein

Low FODMAP Hot and Sour Shrimp Lo Mein closeup on white oval platter
Photo Credit: Dédé Wilson.

No need to order take-out for low mein. And ours is gluten-free, too! Tender shrimp, crunchy water chestnuts and broccoli for a restaurant-worthy take on a classic.

Get the Low FODMAP Hot & Sour Shrimp Lo Mein recipe.

#25 Low FODMAP Spicy Sichuan Noodles & Shrimp Salad

overhead image of Low FODMAP Spicy Sichuan Noodles and Shrimp Salad against turquoise background
Photo Credit: Dédé Wilson.

Loads of carrot and cucumber slivers, along with bean sprouts, make this a nutritious, colorful and delicious salad. We used 3mm rice noodles, but you could use any long shaped low FODMAP pasta you like. The sauce is easy to make with soy sauce, toasted sesame oil, vinegar, rice wine and ginger. Red pepper flakes add heat.

Get the Low FODMAP Spicy Sichuan Noodles & Shrimp Salad recipe.

#26 Low FODMAP Asian Tofu Noodle Papaya Salad

closeup of Low FODMAP Asian Tofu Noodle Papaya Salad on gray plate
Photo Credit: Dédé Wilson.

This main dish salad has so much going for it: noodles for carb satisfaction, tofu for protein, papaya for color, texture and sweet flavor and a sauce with sambal oelek, fish sauce, sugar, ginger, soy sauce and lime. Flavor packed!

Get the Low FODMAP Asian Tofu Noodle Papaya Salad recipe.

#27 Low FODMAP Asian Steak & Noodle Salad With Mint & Peanuts

Low FODMAP Asian Steak & Noodle Salad with Mint & Peanuts
Photo Credit: Dédé Wilson.

Another main dish salad that we love, especially in warmer weather, when the mint is plentiful in our garden or the farers market. Noodles, tender steak, fresh mint and crunchy peanuts combine beautifully with rice noodles.

Get the Low FODMAP Asian Steak & Noodle Salad with Mint and Peanuts recipe.

#28 Low FODMAP Pasta with Clams & White Wine Sauce

Low FODMAP Pasta with Clams & White Wine Sauce in green pot
Photo Credit: Dédé Wilson.

Pasta with clams in a white wine sauce…low FODMAP? Ours is! And it is very quick to prepare. We made this one in our beloved Le Creuset pot.

Get the Low FODMAP Pasta With Clams & White Wine Sauce recipe.

#29 Low FODMAP Basil Pesto

Low FODMAP Basil Pesto
Photo Credit: Dédé Wilson.

Everyone needs a basic basil pesto recipe – and we have figured out how you can have your garlic flavor in this beloved condiment, and keep it low FODMAP. Use hot or for for cold pasta salads, too. Make sure to use Italian pine nuts.

Get the Low FODMAP Basil Pesto recipe.

#30 Low FODMAP Buffalo Shrimp Pasta

closeup of Low FODMAP Buffalo Shrimp Pasta on rustic ceramic plate
Photo Credit: Dédé Wilson.

The flavors of Buffalo wings – hot sauce and creamy blue cheese – in a fun pasta dish, with shrimp added for good measure. All low FODMAP.

Get the Low FODMAP Buffalo Shrimp Pasta recipe.

This post was originally published on FODMAP Everyday

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