This One-Pan Low FODMAP Pasta & Vegetables features no FODMAP carrots, red bell pepper and pattypan squash as well as low FODMAP kale and tomatoes. A little Parmesan cheese, a dab of butter and this dish comes together in one pan in about 20 minutes. The fresh basil is a fabulous addition.
Serve alone or with your choice of protein. All protein is low FODMAP, so you can pick and choose. How about our No FODMAP Steak?
Pick Your Pan
You do need a large, straight sided skillet to make this our One-Pan Low FODMAP Pasta & Vegetables – and it needs a tight-fitting lid, too. My All-Clad is about 12-inches across and 2 1/2-inches deep (30.5 cm x 6m). You need room to make our One-Pan Low FODMAP Pasta & Vegetables. Do not try and cram all the ingredients into a small pan.
Ingredients for One-Pan Low FODMAP Pasta & Vegetables
As you can see, lots of color! Eat the rainbow, as they say. (They being the dietitians who want us to eat variety for a broad range of nutrients).
Garlic-Infused Oil – Homemade or purchased. For this dish you could use an olive oil base or a vegetable oil base, but I prefer olive oil.
Scallions – The green tops, only, of course. Read our Explore An Ingredient: Scallions for more details.
Water – You will add the water and pasta right to the one-pan and cook everything together.
Pasta – Low FODMAP pasta, of course. I chose LOFO GF fusilli, but you could use rotini, penne, caserecce or elbows. Cooking time might vary.
Kosher salt – Don’t forget to add salt along with the pasta and water.
LOFO Vegetables! – Pattypan squash contains no FODMAPs and can be easily grated on the largest holes of a box grater. Halve the cherry tomatoes for maximum juiciness. No FODMAP carrot can be grated as well, or make long strips with a hand-held julienne peeler. No FODMAP red bell pepper is simply cored and cut into strips. Baby kale is ready to go! (For more info, check out our article on NO FODMAP FOODS)
Butter – We always use unsalted in our Test Kitchen.
Parmesan cheese – No boxed stuff people! Buy freshly grated or grate yourself.
Lemon – You will need a fresh lemon as you want zest as well. Use a Microplane zester for light, fluffy zest.
Fresh basil – No dried herbs here. Simply tear the fresh leaves with your hands.
Freshly ground black pepper – Do not underestimate what salt and pepper can do for this dish. Taste and season well.
How To Make One-Pan Low FODMAP Pasta & Vegetables
Assemble all of your ingredients before cooking as the preparation goes swiftly.
Briefly sauté the scallion greens in Garlic-Infused Oil.
Add the water and pasta, stir well and cover. Bring back to a boil and cook about 4 minutes; the pasta should be about halfway cooked.
Add all of the vegetables, except the baby kale, and stir in well. Cover again and keep simmering vigorously until pasta is just shy of al dente.
Now stir in the baby kale, cover and cook for about 1 minute until kale wilts and pasta is cooked.
The kale will wilt quickly.
Use a microplane zester to zest your lemon for the fluffiest zest with no bitter white pith.
Remove from heat and stir in the butter, Parmesan, lemon juice and basil.
Get ready to eating this delicious One-Pan Low FODMAP Pasta & Vegetables! Serve immediately.
Want more quick and easy dinners? Check out our article, Easy Peasy Dinner and Dessert: 20 One-Pan, One Bowl Low FODMAP Recipes for Busy Nights.
One-Pan Low FODMAP Pasta & Vegetables
Our One-Pan Low FODMAP Pasta & Vegetables is plant-focused and you can get it on the table in less than 30 minutes.
Ingredients:
- 3 tablespoons Garlic-Infused Oil, made with olive oil or purchased equivalent
- ½ cup (32 g) chopped scallions, green parts only
- 3 1/2 cups (840 ml) water
- Kosher salt
- 12- ounces (340 g) low FODMAP, gluten-free rotini or fusilli
- 4- ounces (115 g) pattypan squash, trimmed and grated
- ½ dry pint cherry tomatoes, halved
- 1 medium carrot, trimmed, peeled and julienned
- ½ red bell pepper, cored and cut into strips
- 4- ounces (115 g) fresh baby kale leaves
- 2 tablespoons unsalted butter
- 3- ounces (85 g) finely grated Parmesan cheese
- 2 tablespoons freshly squeezed lemon juice, plus 1 teaspoon finely grated lemon zest
- ½- ounce fresh basil leaves, torn
- Freshly ground black pepper
Preparation:
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Heat the oil over medium heat in a large straight-sided skillet until shimmering. Add scallion greens and sauté until soft, but not browned. Add the water, a large pinch of salt and stir in the pasta, cover and bring to a boil. Cook for 4 minutes, then stir in the shredded squash, tomatoes, carrot and red bell pepper. Cover and continue to simmer for about 4 minutes more or until the pasta is quite al dente. Stir in the kale and cook about 1 minutes more until pasta is just done. Do not let the water completely evaporate; the dish should look juicy.
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Remove from heat; stir in butter, Parmesan, the lemon juice, zest and basil. Toss everything together well; if mixture looks dry, drizzle in a little more oil. Taste and season with salt and pepper and serve immediately.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Carrots: Carrots have been lab tested and deemed low FODMAP by both Monash University and FODMAP Friendly. According to Monash carrots contain no FODMAPs.
- 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.
- Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in ½ cup (125 g) amounts.
- Pasta: You have to read labels but there are many low FODMAP and gluten-free brands of pasta available. Use what is called for in individual recipes. Our go-to is rice based pasta. Monash University lab tests states that 145 g for 1 cup cooked pasta is a low FODMAP serving and FODMAP Friendly lab testing suggested 2 cups or 146 g cooked is low FODMAP.
- Pattypan Squash: This round yellow summer squash has been lab tested by Monash University and it contains no FODMAPs.
- Red Bell Peppers: Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g 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.
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.
Nutrition
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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