Make a slow-cooked low FODMAP pasta sauce without garlic or onions! This robust tomato-flavored sauce is perfect over gluten free noodles for a quick and easy dinner option. Enjoy this marinara-inspired sauce even on a low FODMAP diet!
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Why You'll Love This Recipe
- Pasta Sauce with Depth of Flavor
- Easy, Homemade Sauce
- Gluten Free, Dairy Free, and Low FODMAP
Featured Ingredients
- Whole Tomatoes, Canned - San Marzano tomatoes are the best tomatoes for pasta sauce.
- Tomato Puree, Canned- Nothing listed in the ingredients but tomatoes.
- Tomato Paste - Concentrated tomato flavor and thickens the sauce.
- Italian Seasoning - Find a version without garlic.
- Crushed Red Pepper Flakes - Just a pinch to add a bit of spice.
- White Granulated Sugar - Just a bit of sugar to balance out the acid in the tomatoes.
- Garlic Infused Oil - Use an oil without bits of garlic in it. We love this version from Amazon. It is certified low FODMAP!
- Fresh Basil - Add some fresh herbs to the slow-cooked sauce to for freshness, plus it is beautiful.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Use a four-quart slow cooker. Spray with a non-stick cooking spray for easy cleanup.
Pour in tomatoes, undrained. Add the Italian seasoning, red pepper flakes, sugar, salt and pepper.
Add the cover and set the heat to low for 6-8 hours or high for 3-4 hours.
Step 2: Before serving over your low FODMAP noodles of choice, drizzle in the garlic infused oil and stir.
Chop up some fresh basil and sprinkle it over the sauce.
Tips and Tricks
Double the recipe and use a large slow cooker! The same amount of dishes, more pasta sauce! Once the sauce is cooled, pour it into freezer-friendly containers using portion sizes that work for you and your family.
Pasta Sauce Variations
Spicy Pasta Sauce: Love a spicy sauce? Add more crushed red pepper flakes. Start with ¼ teaspoon and build it from there. It is always easy to add and difficult to take away once the spice is there.
Meaty Pasta Sauce: Add ½ pound of homemade Italian sausage and add ½ pound of ground beef. Cook the hamburger and the sausage in a large skillet before adding to the slow cooker. I recommend adding them to the slow cooker at the end of the cooking time so the meat does not get overcooked.
Veggie Loaded Pasta Sauce: Add shredded carrots, up to four carrots, to the slow cooker. They will add a subtle sweetness and pair nicely with the tomatoes.
Alternative Cooking Method
No Slow Cooker? Have no fear. The stovetop is here!
- Dump the canned tomatoes, spices and sugar into a Dutch oven or a heavy-bottomed pot, and simmer the sauce over low to medium heat on the stovetop until the tomatoes start to break down.
- This can take as little as 20 minutes or up to an hour. Stir often.
- If the sauce is too thick, add a bit of water.
Recipes To Use Pasta Sauce
- Low FODMAP Lasagna - Layers of pasta sauce, lactose free cottage cheese, and gluten free noodles!
- Low FODMAP Pepperoni Penne - Easiest pasta dish ever! Gluten free penne noodles, pasta sauce, low FODMAP pepperoni, and mozzarella cheese.
- Low FODMAP Pizza Pasta Bake - A delicious pizza inspired pasta bake with gluten free spaghetti noodles, pasta sauce, cheese and pepperoni.
- Instant Pot Spaghetti - A hands-off way to make spaghetti with the convenience of using one pot! Less dishes and minimal work!
- Low FODMAP Lasagna Soup - Everything you love about lasagna but in a soup!
Low FODMAP Noodles
Wheat Noodles - Yes, really. If you are not celiac or do not have a wheat intolerance and have tested fructans and know your safe serving size, feel free to enjoy a wheat option up to ½ cup per meal Monash University Food App.
Gluten Free Noodles - Barilla makes corn and rice-based noodles that contain no wheat or gluten. Because it does not have wheat listed in the ingredients, they have been tested gluten free noodles safe at 1 cup per meal.
Brown Rice Noodles - Noodles made out of brown rice. These have not been my favorite, but it is another great option if you have any issues with gluten free noodles or wheat noodles. These brown rice noodles tested safe at 1 cup per meal.
Chickpea Noodles - I love these protein packed noodles made out of chickpeas! So much so that I created a macaroni and cheese recipe using them. They have been tested safe at 1 cup per meal.
Quinoa Noodles - Another noodle option made out of quinoa. Tested safe at 1 cup per meal.
Non-Traditional Noodles - Use a spiralizer to make zucchini noodles. Roast a spaghetti squash, and use a fork to create squash noodles.
Storing and Reheating
Store: Keep leftover sauce in an airtight container in the refrigerator for up to four days. Stir before heating to incorporate any water that has separated from the sauce.
Freeze: Store cooled pasta sauce in a freezer-friendly container for up to four months. Defrost before heating.
Reheat: Heat on the stovetop in a small saucepan, stirring when needed. Or heat in the microwave, stirring half way between cooking time.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Whole Tomatoes - Safe at ½ cup or 100 grams per meal.
- Tomato Puree - Safe at 2 tablespoons or 36 grams per meal.
- Tomato Paste - Safe at 2 tablespoons or 28 grams per meal.
- Italian Seasoning (oregano, parsley, basil, rosemary, thyme) - Safe at 1 teaspoon or 2 grams per meal.
- Crushed Red Pepper Flakes - Safe at 1 teaspoon or 3 grams per meal.
- White Granulated Sugar - Safe at ¼ cup or 50 grams per meal.
- Garlic Infused Oil - Safe at 1 tablespoon or 18 grams per meal.
- Fresh Basil - Safe at 1 cup or 16 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
Prego Sensitive Sauce is a certified low FODMAP sensitive spaghetti sauce. It is readily available and a great budget-friendly option too! Rao’s sensitive sauce is another option, but it isn’t as budget-conscious.
Meal Planning
Serve this slow-cooked pasta sauce with low FODMAP noodles. Top with fresh basil and grated parmesan cheese. Add a classic lettuce salad with low FODMAP Greek dressing and parmesan cheese crisps.
Pasta sauce can also be used as a pizza sauce. Don’t forget low FODMAP pizza toppings and a low FODMAP pizza crust!
Additional Pasta Recipes
Discover a new favorite low FODMAP pasta recipe or try one of our favorites below:
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Recipe
Low FODMAP Pasta Sauce
Equipment
Ingredients
- 1 28 ounces whole peeled tomatoes canned (Note 1)
- 1 28 ounces tomato puree canned
- 1 6 ounces tomato paste
- 2 teaspoons kosher salt
- 1 teaspoon ground black pepper
- ⅛ teaspoon red pepper flakes
- 2 tablespoons Italian seasoning
- 2 tablespoons white sugar
- 2 tablespoons garlic infused olive oil
- Fresh Basil Leaves
Instructions
- In a 4-quart slow cooker, add whole peeled tomatoes and tomato puree - both undrained.
- Next, add the tomato paste and stir.
- Finally, add the salt, black pepper, red pepper flakes, Italian seasoning, and sugar. Stir.
- Place the cover on and cook on low for 5-6 hours or 2-3 hours on high.
- Before serving, add the garlic oil and stir until combined.
- Chop the fresh basil leaves and sprinkle over the sauce.
- Serve over gluten free noodles with grated parmesan cheese.
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