Low-FODMAP Greek Pastitsio Recipe; Gluten-free

Low-FODMAP Greek Pastitsio.  I call this a ‘greek lasagna’.

Think about:

• Chewy penne pasta
• Rich, meaty sauce
• Creamy béchamel topping

Many of you may be familiar with Greek Moussaka, and this is a bit of a similar idea.  However, Moussaka uses eggplant and potatoes instead of the pasta.  I find pasta a bit simpler to prepare, and I can’t deny it, I love the flavor.

If you prefer to use a commercially available low-FODMAP Marinara sauce for the meat layer, feel free to make this low-FODMAP Pastitsio a little easier!

You may also love:

• Low-FODMAP Lasagna
• Low-FODMAP Lamb Chops with Greek Salsa Verde
• Low-FODMAP Chicken Souvlaki/ Chicken Gyros
• Low-FODMAP Grilled Lamb/Beef Gyros
• Low-FODMAP Lemon Artichoke Fettucini Pasta
• Low-FODMAP Best Beef Recipes

Or check out over 450 more low-FODMAP recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

Although this recipe has not lab been tested, a single serving should be low-FODMAP based on the ingredients (*using available FODMAP data at time of posting)

Serves: 10-12

Prep time: 5 min

Cook & Bake time: 1 hour 25 min

Total time: 1 hour 30 min

Bake: 350 F

Equipment: 9 x 13 inch oven safe casserole dish, 2 large saucepans

Ingredients

For Pasta Layer:

• 3 & 1/4 cups (340 g) uncooked low-FODMAP, gluten-free Penne or Ziti pasta
  • I used Barilla brand, see my low-FODMAP Grocery Shopping blog for details on GF pasta choices
  • This yields about 7 cups cooked pasta
• 1 teaspoon salt
• 1 tablespoon onion or shallot infused oil
  • Infused oils are the BEST way to add flavor to your recipes without FODMAPs. See my low-FODMAP Top 11 Tips for the details why!
• 3 tablespoons grated Parmesan (if you prefer a dairy-free version, then omit this)

For Meat Layer:

• 1 tablespoon olive oil
• 2 lbs (32 ounces) ground beef; I used 80% lean
• 1 teaspoon salt, plus to taste
• 2 tablespoons garlic infused oil
• 2 tablespoons tomato paste
• 1/2 cup dry red wine
• 3/4 teaspoon of low-FODMAP certified Happy Soup Beef Base, not diluted in water
• 28 oz canned crushed tomatoes
  • Select a brand without onion or garlic (I used Muir Glen)
  • 4 ounces of canned tomatoes is one low-FODMAP serving
• 2 dried bay leaves
• 3/4 teaspoons ground allspice
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon nutmeg
• 1/8 teaspoon granulated sugar

For low-FODMAP Béchamel Layer:

• 1/3 cup & 2 tablespoons extra virgin olive oil
• 2/3 cup all-purpose low-FODMAP, gluten-free flour
• 1/2 teaspoon salt, plus to taste
• 1/2 teaspoon pepper, plus to taste
• 1/4 teaspoon nutmeg
• 4 cups warmed low-FODMAP milk (about 100F)
  • This can be lactose-free whole or 2% milk, or your choice of other milk (almond milk for dairy-free)
  • I prefer whole milk for additional creaminess
• 2 large eggs, room temperature
• 1/4 cup grated or shredded Parmesan

Directions

• Preheat oven to 350 degrees F
• In a large saucepan, cook the pasta to al-dente according to package instructions
  • Since GF pasta tends to get mushy, do not overcook
• Drain and transfer pasta to your casserole dish. Toss with the infused oil, salt and sprinkle with the Parmesan
• In a large pan or skillet, heat olive oil over medium-high heat until shimmering
• Add lean beef, season with salt
• Cook until meat is fully browned, tossing regularly and breaking up the meat with your wooden spoon (about 8 to 10 minutes)
• Carefully drain any excess liquid and return pan to heat
• Add garlic infused oil and tomato paste stirring into meat
• Mix in the low-FODMAP Happy Soup Beef Base, red wine, canned tomatoes, bay leaves, spices and sugar
• Increase heat as needed to boil the sauce for 5 minutes, stirring occasionally
• Lower heat and simmer sauce for about 10 minutes, then taste and add salt or sugar as needed
• Turn down heat and remove bay leaves once the sauce has simmered for about 10 minutes
• While sauce is simmering, in a saucepan (you can use the one from the pasta if you like), prepare the béchamel
• Heat olive oil over medium-high heat until shimmering
• Stir in low-FODMAP, GF flour, salt and pepper
• Cook for 3-4 minutes, while stirring occasionally
• Using a whisk, gradually add the warmed milk, whisking continuously to prevent lumps
• Continue cooking, stirring occasionally, over medium heat for 5 to 7 minutes, until thickens
• Crack your eggs into a separate small bowl and whisk
• Carefully spoon about 2 tablespoons total of the hot sauce into the whisked eggs- 1 teaspoon at a time- to temper eggs (you don’t want to cook the eggs). Then add egg mixture into the hot bechamel mixture
• Continue to stir over the low/medium heat and allow mixture to come to a gentle boil for about 2 minutes longer unless it is already thick
• Stir in nutmeg, taste, add salt and pepper as needed
• Remove from heat and allow to cool for about 2-3 minutes, it should thicken slightly if not thick already
• Add your layers over the pasta in the casserole.  First, cover the meat sauce over the pasta layer and smooth, then pour the béchamel over this, sprinkle with 1/4 cup Parmesan
• Place in your preheated oven for about 45 min to 1 hour
  • It should be golden brown on top when done
• Remove from heat and let stand for 10 minutes before serving
  • Since GF pasta gets mushy, this will taste best on the first day. However, it can also be stored in the refrigerator for 3 days or frozen for up to 1 month