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No FODMAP steak and pasta on blue and white plate

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.

Course: Dinner, Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Makes: 6 Servings
Calories: 401 kcal
Author: Dédé Wilson

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:

  1. 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.
  2. 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 1/2 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 Facts
One-Pan Low FODMAP Pasta & Vegetables
Amount Per Serving
Calories 401 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 1g5%
Sodium 198mg8%
Potassium 7mg0%
Carbohydrates 53g18%
Fiber 4g16%
Sugar 1g1%
Protein 11g22%
Vitamin A 125IU3%
Vitamin C 1mg1%
Calcium 8mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.