Recipes | Appetizers

Low FODMAP Gluten-Free Fried Calamari with Spicy Marinara Sauce


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Our Fried Calamari with Spicy Marinara Sauce is Easier To Make Than You Think

I LOVE fried calamari and I hadn’t had any in such a long time because it was usually something I would order in a restaurant and the dish is typically laden with FODMAPs. This classic was ripe for a makeover and our version for Low FODMAP Gluten-Free Fried Calamari with Spicy Marinara Sauce is pretty fabulous, if I say so myself.

low FODMAP Gluten Free Fried Calamari with Spicy Marinara Sauce!
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Batter Fried Calamari

The first part of the recipe that I needed to address was the batter. I wanted it to be low FODMAP as well as gluten-free. My good friend Michael H. makes awesomely crispy, crunchy fried chicken and I reached out to him for direction.

He assured me that a combo of cornstarch and rice flour would do the trick – and to use club soda.

Now, Michael grinds his own rice to make a fresh flour and while I applaud his “from scratch” approach, I wanted all of you to be able to replicate this dish easily, so I knew I would be using purchased rice flour.

That said, there are things to know about rice flours. They are not created equal. (You can read up on those, here). For this recipe I used rice flour from Arrowhead Mills.

Low FODMAP Gluten Free fried calamari with Spicy marinara sauce on white plate-3

Fizzy Water

I was surprised when a friend said she hadn’t heard about using club soda in batters. Those bubbles can help create a lightness and that’s why it is the liquid of choice here. My Nana used it to make her Matzo Balls.

Sometimes the old-fashioned approach is the best – and adopted by various cultures.

Low FODMAP gluten free fried calamari with Spicy marinara sauce on white plate

Spicy Marinara

You gotta have something delicious to dip all that crispy friend calamari into and a well-seasoned marinara sauce is the way to go.

I started with Fody Marinara Pasta Sauce and simply added some red pepper flakes for the perfect fried calamari accompaniment.

This dish is so much easier than you might expect…give it a try and let us know what you think!

Low FODMAP gluten free fried calamari with Spicy marinara sauce on white plate

Recipe Sponsored By Fody Foods

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low FODMAP Gluten Free Fried Calamari with Spicy Marinara Sauce!
5 from 2 votes

Low FODMAP Gluten-Free Fried Calamari with Spicy Marinara Sauce

Our Low FODMAP Gluten-Free Fried Calamari with Spicy Marinara Sauce is safe for you while following the low FODMAP diet. And it is easier to make than you think.

Makes: 8 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Author: Dédé Wilson


Spicy Marinara Sauce:


  • 1/2 pound (225 g) frozen squid, bodies and tentacles, defrosted
  • Vegetable oil, such as canola or rice bran
  • 1 cup (112 g) cornstarch, divided
  • 3/4 cup (98 g) white rice flour
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup (120 ml) club soda, plus extra
  • Lemon wedges


For the Sauce:

  1. Simply stir the Fody Marinara Pasta Sauce and the red pepper flakes together in a small saucepan and heat over medium heat, stirring often, until hot all the way through; cover and set aside.

For the Calamari:

  1. Cut the squid bodies into 1/2-inch (12 mm) rings. Pat the rings and the squid tentacles very dry and place in a bowl. Toss with ¼ cup (28 g) of cornstarch; set aside.

  2. Set up your deep-fat fryer or a deep pot with at least 3-inch to 4-inches (7.5 cm to 10 cm) of oil. Attach a thermometer if using a pot and bring oil to 350°F/180°C.
  3. Meanwhile, whisk the remaining ¾ cup (84 g) cornstarch, white rice flour, salt and pepper together in a large mixing bowl. Add the club soda slowly, whisking all the while, just until you have a fluid batter that is be about the texture of heavy cream. It should be thin enough to flow, but thick enough to stick and coat your squid.
  4. Arrange a triple layer of paper towels near the fryer.
  5. Once the fat comes to temperature, use tongs to lift a small amount of squid and dip into the batter to coat completely. Again using the tongs, allow the excess batter to drip back into the bowl and transfer the batter-covered squid into the hot oil. Only add a small amount of squid at the time so as not to crowd the pot/fryer.
  6. Fry the squid for a minute or two minutes, then flip over using a slotted spoon or spider to fry the second side. The calamari will only take a few of minutes to cook and become light golden brown. Once done, remove from fat and drain on paper towels. Repeat with remaining squid and batter.
  7. Pile the fried calamari onto a serving platter, along with the warm Spicy Marinara in a small bowl and lemon wedges. Server immediately!



  • Like most fried foods, this recipe is best enjoyed as close to preparation time as possible. Fry 'em and serve 'em! Don't forget the spritz of lemon; it really adds a necessary fresh, acidic flavor.
Course: Appetizer
Cuisine: American, Italian


Serving: 8g | Calories: 454kcal | Carbohydrates: 42g | Protein: 6g | Fat: 30g | Saturated Fat: 1g | Sodium: 387mg | Potassium: 5mg | Fiber: 1g | Sugar: 1g | Vitamin A: 75IU | Iron: 0.2mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.

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