Low FODMAP Stovetop Easy

Low FODMAP Spaghetti Bolognese

Classic Italian spaghetti bolognese made low FODMAP with garlic-infused oil and gluten-free pasta. Rich, meaty, and family-friendly.

Prep Time
15m
Cook Time
30m
Total Time
45m
Servings
6
Low FODMAP Spaghetti Bolognese

Instructions

  1. 1

    Heat the garlic-infused olive oil in a large heavy-bottomed frying pan over medium-high heat.

  2. 2

    Add the bacon and sauté until crisp and golden, about 5 minutes.

  3. 3

    Add the ground beef, thyme, and oregano. Cook until beef is nicely browned, breaking up any lumps with a wooden spoon.

  4. 4

    Stir in the tomato puree, tomato paste, red wine, balsamic vinegar, bay leaf, and chili powder if using.

  5. 5

    Reduce heat to medium and simmer for 20 minutes, stirring occasionally.

  6. 6

    Remove the bay leaf and season with salt and pepper to taste.

  7. 7

    Meanwhile, cook the gluten-free spaghetti in a large pot of salted boiling water until al dente according to package directions.

  8. 8

    Drain the pasta and toss with the bolognese sauce.

  9. 9

    Serve topped with shaved Parmesan and fresh herbs.

FODMAP Notes

This recipe uses garlic-infused olive oil instead of fresh garlic - the FODMAPs (fructans) in garlic are water-soluble but not oil-soluble, making infused oils safe. Use certified gluten-free pasta and garlic-free tomato paste. One serving is low FODMAP.

Tips

  • 💡 Make a double batch and freeze portions for quick weeknight meals
  • 💡 Use lactose-free Parmesan or aged Parmesan (naturally low in lactose)
  • 💡 The sauce improves in flavor if made a day ahead
#dinner #pasta #beef #italian #family-friendly #freezer-friendly #gluten-free

Recipe Notes

This classic spaghetti bolognese has been carefully adapted for the low FODMAP diet without sacrificing any of that rich, meaty flavor Italians are famous for. The secret is using garlic-infused olive oil and ensuring your tomato paste is garlic-free.

Substitutions

  • Pasta: Any gluten-free pasta shape works (penne, rigatoni, fusilli)
  • Meat: Use half beef and half pork for a richer flavor
  • Wine: Substitute with beef stock if avoiding alcohol

Storage

  • Refrigerator: Sauce keeps for up to 5 days in an airtight container
  • Freezer: Freeze sauce for up to 3 months. Thaw overnight in refrigerator
  • Reheating: Reheat gently on stovetop, adding a splash of water if needed

FODMAP Stacking Note

One serving of this bolognese is low FODMAP. If having seconds, be mindful of your total tomato intake for the day, as tomato products can stack.

  • Low FODMAP Lasagna
  • Low FODMAP Spaghetti and Meatballs
  • Low FODMAP Penne with Meatballs