A social media phenom, my spin on a Low-FODMAP Baked Feta and Tomato Pasta. A feast for the eyes, and the tastebuds! Gluten-free.
Who can resist the sight of a beautiful block of feta, browned in the oven, surrounded by pasta and cherry tomatoes?
Obviously, I am not alone in salivating, since a version of this pasta dish circulated TikTok for some time after it surfaced. I decided to work on a low-FODMAP option, and my recipe hits the spot. The flavor of the fresh cherry tomatoes, with aromatic herbs, and savory feta, makes for a unique combination, that you will have trouble resisting.
There are many different brands of gluten-free pasta that also low in FODMAPs. I recommend you avoid varieties that incorporate chickpea or other legumes, but I love Barilla and Jovial brands. For a recipe like this, that is going to be in a sauce, I prefer GF pastas that have some corn flour in them as they are less likely to get mushy. Try it with penne, farfalle, spaghetti, or macaroni. They all will work.
For other amazing easy recipes, check out Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes.
You may also love my:
- The BEST Low-FODMAP 30-Minute Skillet Lasagna; Gluten-free
- Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
- Gourmet Low-FODMAP Lasagna; Gluten-free
- Low-FODMAP & Gluten-free Cheese & Spinach Stuffed Shells
- Kids-Favorite Low-FODMAP Macaroni & Cheese; Gluten-free
Or check out over 650 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Baked Feta & Tomato Pasta; Gluten-free
A social media phenom, my spin on a Low-FODMAP Baked Feta and Tomato Pasta. A feast for the eyes, and the tastebuds! Gluten-free.
- Prep Time: 5 minutes
- Cook Time: 40 minutes
- Total Time: 45 minutes
- Yield: 6 servings 1x
- Category: Entree
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 2 pints (680g) cherry tomatoes*
- 3 tablespoons garlic-infused oil; divided
- 3 tablespoons onion or shallot-infused olive oil; divided*
- 1/2 teaspoon kosher salt
- Pinch of crushed red pepper flakes
- One (8-oz, 226 g) block feta cheese*
- 3 sprigs fresh thyme
- 10 ounces low-FODMAP, gluten-free uncooked pasta of your choice (I used macaroni)
- Zest of 1 lemon
- Fresh basil leaves, or parsley, for serving
Instructions
- Preheat oven to 400°F
- In a 9×13 inch baking dish, combine cherry tomatoes, 2 tablespoons of garlic-infused oil, and 2 tablespoons of shallot-infused oil
- Season with salt, and red pepper flakes, and toss to combine
- Place block of feta into the center of tomato mixture, rub some oil from the pan over the surface
- Scatter thyme sprigs over tomatoes
- Bake, uncovered, until tomatoes begin to burst, and the feta is golden on top, 40 to 45 minutes
- While this is baking, in a large pot of boiling salted water, cook pasta, stirring occasionally, until al-dente according to package directions
- Remove 1/2 cup of the pasta water, then drain the pasta when cooked, and toss with remaining 1 tablespoon of each of the infused oils
- Remove tomato/feta from oven. Remove the thyme sprigs
- To the skillet/baking dish, add the pasta water, cooked pasta, and lemon zest. Stir well until combined
- Garnish with fresh herbs. Serve hot, with a side salad, or steamed vegetables
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP, based on the ingredients at time of posting, with the following notation: A DISCREPANCY IN FODMAP DATA FOR CHERRY TOMATOES EXISTS BETWEEN MONASH AND FODMAP FRIENDLY. TAKE THIS INTO CONSIDERATION FOR YOUR PERSONAL TOLERANCE TO THIS RECIPE
- Although most recipes for this dish call for 1/2 cup of oil, I reduced the amount. If you can digest higher fat foods, then adjust to your tolerance
- One pint of cherry tomatoes is 340g. Per Monash, 45g is one low-FODMAP serving for cherry tomatoes due to fructose. FODMAP friendly has a much higher maximum of 1500 g per serving. If you do not tolerate fructose, tomatoes, or are concerned, then adjust your serving size, or avoid this recipe
- Read about tomatoes here: Are Tomatoes Low-FODMAP? (Can you have tomatoes on the low-FODMAP diet)
- The maximum low-FODMAP serving for feta cheese is 500g, this product is low in lactose
