When I started the Low FODMAP Diet, the first thing I did was a panic-induced Pinterest search. Monash app in hand, I cruised through the interweb trying to find a happy medium between my normal diet and my list of low FODMAP foods. I found a ton of gorgeous meal ideas. But what I really wanted, was a safe meal to hide in while I got my bearings. This low FODMAP marinara sauce was just the kind of recipe I was looking for.

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This low FODMAP marinara sauce is basically tomato puree and seasonings, so it’s easy to manage your FODMAP load. Since it’s light on ingredients, it can also be made in bulk without breaking the bank.

When I make larger batches, I use a muffin tray to freeze my sauce in single servings. Just shake the frozen sauce blocks into a Ziploc bag once they’re completely frozen. One muffin well is about 1/4 cup of sauce, so it’s perfect for a quick and easy meal for one.

Think this recipe sounds great, but you don’t have time to try it now? You can PIN THIS POST for later.

Keep It FODMAP Friendly

This low FODMAP marinara sauce is a great way to introduce yourself to the low FODMAP program. Check out the notes below for tips on keeping this recipe FODMAP friendly.

First, according to the Monash app tomato sauce (or passata) is low FODMAP in serving sizes of 1/2 a cup (100 g) per sitting. Servings of 2/3 cups (138 g) or more are high in the FODMAP fructose.

This recipe uses 2 cups of tomato sauce, which works out to 100 g per serving. This is well within Monash’s recommended range.

This recipe also uses garlic-infused oil. This will give our marinara a deep, savoury flavour, but without all the FODMAPs. If you can’t find a low FODMAP garlic oil, you can grab one online from Fody Foods Co.

Last but not least, while there are a lot of ways to use marinara sauce, it normally ends up on pasta. While you may think switching to a gluten-free pasta means you’re home free, you still need to manage your portion size.

According to the Monash app, gluten-free pasta is safe in servings of 1 cup per sitting. Servings of 1.5 cups or more are high in the FODMAP fructan. So, I recommend measuring your serving carefully.

Pick Your Headliner

While marinara sauce is normally used for pasta, there are a ton of fun ways to play with this recipe. You can put it on pizza (like my Margherita pizza), use it for chicken parmesan, a dip for mozzarella sticks, or on meatball sandwiches. If you’re looking for some low FODMAP meatballs, you can grab my recipe here.

Have fun with it and make sure to tag me on Instagram @fodmapformula with your creations.

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