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Low FODMAP Pasta with Mussels

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Our Low FODMAP Pasta with Mussels can be thrown together in the time it takes to make the pasta. Mussels, tomatoes, white wine, a pinch of red pepper flakes, sharp, salty cheese and parsley come together in a dish that is much more than a sum of its parts.

Low FODMAP Pasta with Mussels in a white bowl with bread alongside

Mussels Are Low FODMAP

Being a protein, mussels are naturally low FODMAP. They are also very easy to prepare, and I think are too often overlooked by the home cook. Once they hit the pan, they open in about 3 minutes, which is part of the reason this one-pot wonder is so quick and easy.

Low FODMAP Pantry & Fridge Items

Cooking low FODMAP is like any other cooking; the better prepared that you are, the more enjoyable – and easy – the process. We always keep certain items at hand, several of which are used in this recipe for Low FODMAP Pasta with Mussels, such as:

Yes, I know, that is basically the whole list except for the mussels, but it is true! I buy fresh parsley every week because I know I will use it. The other items are shelf stable, or in the case of the cheese, can hang out in the fridge for a very long time, so it is easy to keep it on hand.

Steaming Low FODMAP Pasta with Mussels in a white bowl

I highly recommend that you get in the habit of keeping a well-stocked kitchen. I know for some of you this will be preaching to the choir, but some of you might need the reminder. I want to help your low FODMAP cooking be as easy and fun and tasty as possible.

I would shop for the mussels the day of, but the day before is okay, too.

Then, like I said in the beginning, you can whip up these Low FODMAP Pasta with Mussels in the time it takes to make the pasta!

How To Make Low FODMAP Pasta with Mussels

First you will be bringing a large pot of salted water to a boil.

You can prep the rest of the recipe while the water comes to a boil and while the pasta cooks.

Meanwhile, sauté scallion greens in a large skillet – make sure the skillet it is large enough to hold all of your ingredients – pasta, mussels, everything!

Canned diced tomatoes and a little bit of red pepper flakes add juicy body and flavor – and a tiny bit of heat.

Mussels and wine go in next, the skillet gets covered, and you cook just a few minutes or until the mussels open.

After that, everything gets tossed together: the mussels, drained, cooked pasta, cheese and parsley. Then it’s time to eat!

Additional Recipes Featuring Mussels:
Steaming Low FODMAP Pasta with Mussels in a white bowl
5 from 2 votes

Our Low FODMAP Pasta with Mussels

Our Low FODMAP Pasta with Mussels can be thrown together in the time it takes to make the pasta. Mussels, tomatoes, white wine, a pinch of red pepper flakes, sharp, salty cheese and parsley come together in a dish that is much more than a sum of its parts.

Low FODMAP Serving Size Info: Serves 3 to 6 depending on whether it is an appetizer or main dish

Makes: 6 Servings
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Author: Dédé Wilson

Ingredients:

  • 3 tablespoons Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • ¼ cup (16 g) chopped scallions, green parts only
  • 1, 14.5- ounce (411 g) can diced tomatoes
  • Pinch red pepper flakes
  • Kosher salt
  • Freshly ground black pepper
  • 2- pounds (910 g) fresh mussels, scrubbed and debearded
  • 1 cup (240 ml) dry white wine
  • 12- ounces (340 g) low FODMAP gluten-free linguine or spaghetti
  • 2- ounces (55 g) freshly grated Pecorino Romano or Parmigiano Reggiano cheese
  • ¼ cup (8 g) chopped flat-leaf parsley

Preparation:

  1. Start to bring a large pot of salted water to a boil.

  2. Heat a large skillet over low-medium heat and sauté scallion greens for a minute or two until softened, then add tomatoes, red pepper flakes, and season with salt and pepper. Bring to a simmer, covered, and cook for 5 minutes. Add the mussels and wine, bring to a simmer, cover, and cook until mussels open, about 3 minutes.
  3. Meanwhile, add the pasta to the boiling water in the large pot and cook until just shy of al dente, making sure to reserve some of the starchy pasta water.
  4. Once the mussels are open, remove them to a warm bowl (use tongs to make this easy). Add drained pasta to skillet over low heat and begin to toss around in the sauce. Add a little pasta water, cheese and parsley, tossing all the while, until pasta is coated. Add mussels back to pan and toss to combine everything well. Serve immediately. Don’t forget to set out an empty bowl to receive discarded shells, as diners dig into to you super simple, but incredibly delicious Low FODMAP Pasta with Mussels.

Tips

Shop around for your seafood. Mussels can be very dirty, gritty and need a lot of prep, or they can be quite clean and require no extra effort on your part. We are partial to the latter!

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
  • Wine: Red, white and sparkling wine is low FODMAP in 150 ml portions as determined by Monash University and FODMAP Friendly lab testing.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Appetizer, Dinner, Main Course
Cuisine: American

Nutrition

Calories: 373kcal | Carbohydrates: 46g | Protein: 17g | Fat: 9g | Saturated Fat: 1g | Sodium: 234mg | Potassium: 166mg | Fiber: 3g | Sugar: 2g | Vitamin A: 86IU | Vitamin C: 7mg | Calcium: 26mg | Iron: 1mg

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.