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
Scale
- 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
