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horizontal Low FODMAP Kasha Varnishkes on blue plate; gold napkin

Low FODMAP Kasha Varnishkes

 Our Low FODMAP Kasha Varnishkes are not quite like the classic as that recipe requires quite a lot of thinly sliced, caramelized onion. We have done our best and used the traditional buckwheat groats, schmaltz (chicken fat) and (low FODMAP gluten-free) bow tie pasta and combined these ingredients with loads of scallion greens, leek greens and some of the white leek bulb. 

Low FODMAP Serving Size Info: Makes about 2 pounds (910 g) or about 12 cups; 12 servings; 1 cup (76 g) per serving

Course: Dinner, Main Course, Side Dish
Cuisine: American, Jewish
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Makes: 12 Servingsn
Calories: 290 kcal
Author: Dédé Wilson



  1. Fill a large pot with generously salted water and bring to a boil over high heat. Cook the noodles till al dente and drain, then add back to the pot.
  2. Meanwhile, in a large wide saucepan or skillet over low-medium heat, melt and heat the 1/2 cup (120 ml) of schmaltz and olive oil. Add the leek greens, scallion greens and leek bulb and cook, stirring often, until golden, about 20 to 25 minutes; don’t rush this step. Add the mushrooms, season with salt and pepper and cook, stirring often, until the mushrooms give off most of their liquid and the leeks and scallions have darkened further, about 10 minutes more. The mushrooms will retain some bouncy texture. Taste, and season with additional salt and/or pepper, as needed. Transfer the mushroom mixture to the pot with the pasta. Wipe out the pan and set aside for later.
  3. Beat the egg in a small mixing bowl, then stir in the dry, raw groats, making sure all the grains are evenly coated. Scrape the kasha into the reserved pan and set over medium heat. Spread the kasha out into an even layer and stir for a few minutes or until the egg has dried on the kasha grains, the kernels take on some color, begin to emit a toasted fragrance, and are mostly separate. Stir in the chicken stock, cover, bring to a boil, then adjust heat to low and cook until stock is absorbed, and groats are tender, about 10 minutes (give or take). Fluff the grains with a fork and re-cover the pot to steam for a few minutes.
  4. Add the cooked buckwheat to the pasta along with the dill and parsley, reserved 2 tablespoons schmaltz and FreeFod Onion Replacer to the pasta pot. Fold until everything is combined and heat gently over low heat, if needed. Taste, adjust seasoning and serve. Leftover kasha varnishkes can be refrigerated in an airtight container for up to 4 days. We like to reheat in a pan with more schmaltz until some of the noodles are a bit crispy. A shower of fresh herbs is nice, too, right before serving.


FODMAP Information

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

Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
Leeks: The green parts of leeks are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking. Monash also states that a combination of leek bulb and leek greens are low FODMAP in ½ cup (38 g) portions, but we do not know the ratio of bulb to greens.
• Pasta: You have to read labels, but there are many low FODMAP gluten-free brands of pasta available. Use what is called for in individual recipes. Our go-to is rice-based pasta. Monash University and FODMAP Friendly have both tested “gluten-free” pasta, but they do not specify what the pasta was made from. Monash says gluten-free pasta is low FODMAP at 145 g or 1 cup cooked; FODMAP Friendly lab testing suggested 2 cups or 146 g cooked is low FODMAP. Monash has also lab tested pasta made from rice, which they list under “rice stick” and it is low FODMAP at 220 g, which no Moderate or High FODMAP amounts given.
• 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
Low FODMAP Kasha Varnishkes
Amount Per Serving
Calories 290 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g5%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 16mg5%
Sodium 6mg0%
Potassium 6mg0%
Carbohydrates 31g10%
Fiber 1g4%
Sugar 1g1%
Protein 7g14%
Vitamin A 23IU0%
Calcium 2mg0%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.