Looking for an easy spaghetti that is low-FODMAP and gluten-free? Try my One-Skillet Spaghetti with a cheesy meat sauce. Everyone loves it.
Always a fan of easy, one skillet recipes, I decided that skillet spaghetti would be my next post.
You are going to love this recipe too. Firstly, I use store-bought ‘sensitive’ pasta sauce, for convenience and simplicity. I find Prego Sensitive to be the most economical, and recall that this brand was certified low-FODMAP several years ago. Other companies (such as Rao) produce versions without added onion and garlic. If you prefer to make your own, I also have a fantastic low-FODMAP Marinara recipe on the blog for you!
Similar to my low-FODMAP Skillet Lasagna, but with a couple different twists, this recipe has now become one of my family‘s regular requests.
There are many different brands of gluten-free pasta that also are 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 (like Barilla).
My recipe for skillet spaghetti is also very modifiable. If you like to use minced green peppers, fresh zucchini, canned, drained corn, fresh spinach, or other veggies in your sauce, feel free to do so! I often throw in a few of whatever I have on hand.
For other amazing beef recipes- check out my full Dr. Rachel’s Best Low-FODMAP Beef Recipes; Gluten-free.
You may also love my:
- Ultimate Low-FODMAP Chicken Parmesan / Parmigiano; Gluten-free
- Low-FODMAP 30-Minute Skillet Chicken Cacciatore; Gluten-free, Dairy-free
- Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
- Classic Low-FODMAP Italian Meatballs Recipe; Gluten-free
- Gourmet Low-FODMAP Lasagna; Gluten-free
Or check out over 650 more low-FODMAP recipes on the blog. IBS Friendly!
Be healthy and happy,
Rachel Pauls, MD
One Skillet Spaghetti and Meat Sauce; Low-FODMAP, Gluten-free
Looking for an easy spaghetti that is low-FODMAP and gluten-free? Try my One-Skillet Spaghetti with a cheesy meat sauce. Everyone loves it.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 8 servings 1x
- Category: Entree
- Method: Cooking
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
- 1 tablespoon canola or avocado oil, for frying
- 1 medium carrot, chopped
- 1 can sliced mushrooms, rinsed and drained* (115g drained weight)
- 1 & 1/2 pounds lean ground beef
- 1 tablespoon low-FODMAP Italian seasoning, plus to taste*
- 1/2 teaspoon salt, plus to taste
- 1/4 teaspoon black pepper, plus to taste
- 24 oz jar of prepared low-FODMAP Marinara sauce*
- 2 cups low-FODMAP chicken or beef broth*
- 1 teaspoon onion or shallot-infused oil*
- 1 teaspoon garlic-infused oil*
- 8 oz low-FODMAP, gluten-free spaghetti, broken into 1-inch pieces*
- 1/4 cup heavy cream*
- 1/2 cup freshly grated Parmesan cheese; divided*
- 1/2 cup shredded mozzarella cheese; divided*
- Fresh parsley, for garnish
Instructions
- Preheat broiler to 500F, and adjust rack to upper-middle position
- In an oven-safe large cast iron skillet (with lid) or Dutch oven, over medium-high heat add canola oil
- Once warmed, add the carrot and canned, drained mushrooms, and stir-fry for about 5 minutes
- Add the ground beef, and allow this to brown, while breaking it into smaller pieces
- Season meat with Italian seasoning, salt, and pepper
- Once meat is cooked, drain grease carefully, and stir in prepared pasta sauce, broth, and infused oils
- Mix in your broken spaghetti pieces (they will cook in the sauce)
- Stir often, until spaghetti starts to soften, about 7 minutes
- Reduce heat to medium-low, cover skillet, and simmer for another 5-7 minutes, or until spaghetti has completed cooking
- Turn off heat, and stir in cream, 1/4 cup grated Parmesan, and 1/4 cup shredded mozzarella
- Taste sauce, and adjust seasoning to preference
- Sprinkle top with remaining 1/4 cup grated Parmesan and 1/4 cup shredded mozzarella
- Place skillet in the broiler until the top browns, about 2-3 minutes. Watch so it doesn’t burn
- Let spaghetti cool for 5 minutes and serve, garnished with fresh parsley
Notes
- Although this recipe has not been lab-tested, a single serving should be low-FODMAP based on available data at time of posting.
- However, this meal is somewhat rich, adjust your serving if high fat foods trigger your IBS
- To lower the fat content, omit the heavy cream, and/or cut the amount of cheeses in half
- Carrots contain trace FODMAPs
- Canned, drained mushrooms are low-FODMAP in 75g servings
- Infused oils have the flavor but not the FODMAPs, as the carbohydrates are not dissolved in the oils
- Tomato sauce is low-FODMAP in 4 ounce servings due to fructose. You may purchase commercial brands like Prego and Rao Sensitive (I used Rao Sensitive as I had it on hand)
- Select a low-FODMAP certified beef/chicken/vegetable broth, or make your own
- You can also substitute water for the broth, but then you may need to add salt, and other seasonings
- I like to break up the spaghetti to make it easier when serving and eating. I also use gluten-free Barilla brand. Check out my Dr. Rachel’s Low-FODMAP Grocery Shopping List for more details! Choose brands with rice, corn, and quinoa blends to be lowest in FODMAP levels
- If you don’t have Italian seasoning that is low-FODMAP, then substitute 1 teaspoon each of basil, oregano, and thyme
- Heavy cream is low in lactose and low-FODMAP in 1/4 cup servings. If you like you can purchase lactose-free, or pretreat your cream with lactase drops 24 hours prior to use
- Most cheeses are naturally low in lactose and low-FODMAP
