A beautiful low FODMAP pasta sauce, with all the tomato flavors you love to pour over pasta noodles. Simple ingredients are slow-cooked all day long in the slow cooker, so when you walk in the door, all you need to do is boil noodles, and dinner is done! It is an easy recipe with Italian flavors for a homemade pasta sauce without garlic and onions! Perfect for anyone on a low FODMAP diet!
The pasta sauce starts with two cans of tomatoes. One is crushed tomatoes, and the other is San Marzo plum tomatoes. Next, add the Italian seasoning mix - without garlic! I love Penzy’s version. Add some salt and pepper and a bit of sugar to balance out the acidiness of the tomatoes. Set the slow cooker on low heat and walk away. Before serving, add a drizzle of garlic infused olive oil and some fresh basil! Your house will smell like your favorite Italian restaurant!
Sauce Ingredients
Whole Tomatoes, Canned - San Marzano plum-style tomatoes are the best for pasta sauce.
Crushed Tomatoes, Canned - Nothing listed in the ingredients but tomatoes.
Tomato Paste - Increase the tomato flavor. I love to buy tomato paste in a tube! Use as much as you want, when you want.
Italian Seasoning - Find a version without garlic listed in the ingredients. Penzy's is our favorite.
Crushed Red Pepper Flakes - Just a pinch to add a bit of spice.
Salt and Pepper - Classic for a reason.
White Granulated Sugar - Just a bit of sugar to balance out 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 bring some freshness, plus it is beautiful.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Jump to RecipeInstructions
Grab a four-quart slow cooker. Spray with a non-stick cooking spray for easy cleanup.
Dump in the two cans of tomatoes, do not drain. Add the Italian seasoning, red pepper flakes, sugar, salt and pepper.
Add the cover and set the heat to low for 4-6 hours or on high for 2-3 hours.
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.
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, Monash University has 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. Monash has tested brown rice noodles 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 from Monash University Food App.
Quinoa Noodles - Another noodle option made out of quinoa. Tested safe at 1 cup by Monash University Food app.
Non-traditional Noodles - Use a spiralizer and make zucchini noodles. Roast a spaghetti squash, and use a fork to create squash noodles.
Pasta Sauce Variations
Spicy Sauce - Love a spicy pasta 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 Sauce - Add ½ pound of Italian Sausage without garlic and onion listed on the ingredients and add ½ pound of ground beef. Fry both the hamburger meat 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 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
If you do not have a slow cooker or forgot to start it in the morning, have no fear; the stovetop is here! Dump all the canned tomatoes 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 when needed, and add a bit of water if the sauce starts to thicken up too much.
Storing Leftovers
Keep any leftover pasta sauce in an airtight container in the refrigerator for up to four days. Pasta sauce also freezes beautifully. I like to freeze any leftovers in a freezer friendly container, so I have a safe FODMAP friendly pasta sauce ready for those nights I don’t have time to think ahead.
Meal Planning
Serve the slow cooked pasta sauce over your favorite low FODMAP noodles. Top with fresh basil and shaved parmesan cheese if you can tolerate dairy. Add a green lettuce salad with a low FODMAP Greek salad dressing. Increase your veggies and add roasted vegetables into the sauce!
Pasta sauce can also be used as a pizza sauce in a pinch. Use it as the sauce in lasagna or a pizza spaghetti bake too! It is a very versatile sauce.
FAQs
There are a few already-prepared pasta sauce options at your local grocery store. Prego Sensitive Sauce is a certified low FODMAP sensitive spaghetti sauce. It is readily available and a great budget-friendly option too! Aldi has a sensitive spaghetti sauce that isn’t always available because it is seasonal, but it is another great option when it is there. Rao’s sensitive sauce is another option, but it isn’t as budget-conscious as the other two options.
Additional Low FODMAP Slow Cooker Recipes
Low FODMAP Pasta Sauce
Equipment
Ingredients
- 1 28 oz Canned Whole Peeled Tomatoes San Marzano Style
- 1 28 oz Canned Crushed Tomatoes
- 3 Tablespoons Tomato Paste
- 1 teaspoon Kosher Salt
- 1 teaspoon Ground Black Pepper
- ⅛ teaspoon Red Pepper Flakes
- 2 Tablespoons Italian Seasoning
- 2 Tablespoons White Granulated Sugar
- 2 Tablespoons Garlic Infused Olive Oil
- Fresh Basil Leaves
Instructions
- Grab a four-quart slow cooker. Spray with a non-stick cooking spray for easy cleanup.
- Dump in the two cans of tomatoes. Do not drain. Add the Italian seasoning, red pepper flakes, sugar, salt and pepper.
- Add the cover and set the heat to low for 4-6 hours or on high for 2-3 hours.
- Before serving over your low FODMAP noodles of choice, drizzle in the garlic infused olive oil and stir. Chop up some fresh basil and sprinkle it over the sauce.
- Serve immediately over your favorite noodle option.
Notes
Nutrition Information
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