Low FODMAP Stovetop Easy

Low FODMAP Pesto Pasta

Fresh basil pesto with pine nuts and Parmesan tossed with gluten-free spaghetti. A simple, flavorful vegetarian pasta ready in 20 minutes.

Prep Time
10m
Cook Time
10m
Total Time
20m
Servings
4
Low FODMAP Pesto Pasta

Instructions

  1. 1

    Bring a large pot of salted water to a rolling boil. Add the pasta and cook until al dente according to package directions.

  2. 2

    While pasta cooks, make the pesto: Place basil, Parmesan, and pine nuts in a food processor. Pulse until finely chopped.

  3. 3

    With the processor running, slowly drizzle in the garlic-infused oil and regular olive oil.

  4. 4

    Process until smooth. Season with salt and pepper to taste.

  5. 5

    Drain the pasta, reserving 1/2 cup pasta water.

  6. 6

    Place pasta in a large bowl. Add the pesto and toss to coat, adding pasta water a tablespoon at a time if needed to loosen.

  7. 7

    Serve immediately with extra Parmesan grated over the top.

FODMAP Notes

Uses garlic-infused olive oil instead of fresh garlic - the FODMAPs are not oil-soluble. Pine nuts are low FODMAP at 1 tablespoon per serving. Basil and aged Parmesan are low FODMAP. Use certified gluten-free pasta.

Tips

  • 💡 Toast pine nuts briefly in a dry pan for deeper flavor
  • 💡 Make extra pesto and freeze in ice cube trays
  • 💡 Add grilled chicken for extra protein
  • 💡 If you have reflux, you may need to omit the garlic-infused oil
#dinner #pasta #vegetarian #quick #italian #gluten-free

Recipe Notes

This classic pesto pasta proves that simple can be spectacular. Fresh basil, quality Parmesan, and pine nuts come together in a sauce that’s ready before your pasta is done cooking.

Substitutions

  • Nuts: Substitute walnuts for pine nuts if preferred
  • Herbs: Add a handful of fresh spinach to the pesto for extra greens
  • Pasta: Works with any gluten-free pasta shape

Storage

  • Pesto Only: Keeps refrigerated for 1 week with oil layer on top
  • Freezer: Freeze pesto for up to 3 months
  • Pasta: Best eaten fresh; pesto can separate when reheated

FODMAP Stacking Note

This recipe is low FODMAP at one serving. Pine nuts should be limited to about 1 tablespoon per person. If fat triggers your symptoms, consider reducing the oil quantity.

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