Dr. Rachel’s Best Low-FODMAP Spaghetti/ Low-FODMAP Marinara Sauce; Gluten-free, Vegan

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This is the absolute best low-FODMAP spaghetti sauce/low-FODMAP marinara sauce.  Its rich, luxurious and tangy, with a touch of sweetness and notes of red wine.  This low-FODMAP marinara sauce is packed with vegetables, making it super healthy as well as filling.

Low-FODMAP marinara/spaghetti sauce goes with everything! Use it to top low-FODMAP Italian Meatballs or to build low-FODMAP Lasagna and low-FODMAP Chicken Parmesan.  It even tastes great dunked with low-FODMAP bread or slathered on a low-FODMAP baked potato.

I love this easy, all-natural low-FODMAP spaghetti/marinara sauce, because it feels so much better making it from scratch than just buying it off-the-shelf. Plus my family and I are comforted knowing there is no hidden onion or garlic, and we can select all organic ingredients. Using my low-FODMAP Happy Spices Italian Seasoning means it is super easy to prep.

Try this low-FODMAP marinara with spaghetti squash for a low-carb low-FODMAP option too (See notes below for hints on preparation).

Browse my blog for over 450 more free low-FODMAP recipes.

Be healthy and happy,

Rachel Pauls, MD


Rachel’s Best Low-FODMAP Spaghetti sauce; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.  However, due to more than one serving of vegetables per person in this recipe, test for your personal tolerance.

Serves 8-10, serving size 4 ounces

Yield about 32-36 ounces

Prep 10 m

Cook 45 m

Ingredients:

  • 1 tablespoon garlic infused oil
  • 1 tablespoon onion infused oil
  • 1/2 cup chopped fresh basil leaves
  • 1/2 cup finely chopped carrots
  • 2 tablespoons finely diced celery (optional, adds a nice texture)
  • 1/2 cup diced zucchini
  • 1 (15 ounce) can tomato sauce (no added spices)
  • 1 (15 ounce) can diced tomatoes
  • 1/2 can (3 ounce) tomato paste
  • 3/4 cup Merlot or other red wine
  • 2 teaspoons salt, or to taste
  • 1 teaspoon black pepper, or to taste
  • 2 teaspoons fresh or dried oregano or low-FODMAP Happy Spices Italian Seasoning
  • 1/4 cup white sugar (use less for a less sweet sauce)

Directions:

  • Heat olive oils in a large saucepan over medium-low heat, and cook and stir the celery, and carrot until translucent but not browned, 6 to 7 minutes
  • Stir in the zucchini and basil, and cook and stir until the basil is wilted and the veggies are cooked through and have given up their juices, about 10 minutes
  • Pour in the diced tomatoes and bring the mixture to a boil, stirring often
  • Pour in the tomato sauce and bring to a simmer
  • Let the sauce simmer until slightly thickened and bubbling, stirring occasionally, about 15 minutes
  • Stir the tomato paste into the sauce, and fill the empty tomato paste can with Merlot wine, stirring to dissolve any remaining tomato paste in the can
  • Pour the Merlot wine into the sauce, and stir well to combine
  • Bring the sauce back to a simmer, and stir in the salt, pepper, dried oregano or Happy Spices Italian Seasoning, and sugar
  • Let the sauce simmer until the seasonings are blended and the sauce is heated through, about 3 more minutes
  • May be refrigerated in jar(s) for up to 1 month
  • Serve over low-FODMAP/gluten-free pasta (I like Ronzoni brand: contains white rice flour, brown rice flour, corn flour, quinoa flour, mono and diglycerides) or use a low-FODMAP spaghetti squash!

Hint: To make a low-FODMAP spaghetti squash, wash your squash, then cut it in half and scoop out the seeds.  Rub outside and inside with olive oil and place face down on a lined baking sheet. Bake at 400 F for about 45 minutes depending on its size (squash inside should be tender).  Fluff the squash strands to create ‘noodle’ effect and serve topped with low-FODMAP marinara

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Comments Rating 4.33 (3 reviews)

10 Responses

  1. Love it! Can I freeze it?

    Hi I LOVE this sauce. Is it ok to make a big batch and freeze it in small freezer bags? Does it do ok in the freezer? Thanks so much<3

    1. Hi Emily,
      We love it too, and freeze a bunch every time we make it. It will do well in freezer bags. Thank you for the feedback!

  2. Tasty but acidic

    I made this without the sugar or onion oil, and it is quite rich in flavor. This is definitely on the thicker side, and I’d imagine with the sugar it would be quite comparable to some store-bought sauces. It is also very acidic, even for a tomato sauce, which I’d attribute to the wine. This gave me the worst heartburn I’ve had in a while, and even diluting the leftovers with extra tomato sauce, water, and oil it still gets to me. Tasty, but I may make substitutions for the wine in the future.

    1. Hi Ian,
      Sorry to hear that. However, the low-FODMAP diet is not a treatment for GERD/acid reflux, and therefore we are not suggesting this recipe would be appropriate for your condition. If you have problems with GERD, we suggest consulting your physician for the foods you should avoid. Typically, tomatoes and wine are triggers. Good luck!

  3. Wondering if it would still be Low Fodmaps if you brown garlic or onion in hot oil, then remove it before proceeding with adding other ingredients..

    1. Hi Fiona,
      Great question. There are some recipes out there that suggest you can opt to do this and still be low-FODMAP, once you discard the actual onion or garlic. However, we would be concerned that there could still be pieces remaining, unless it were strained very carefully. Infused oils go through a rigorous process to ensure there is no remaining onion or garlic, and thus we feel more comfortable with using those, especially ones that have been formally certified as low-FODMAP. Good luck!

  4. Is there a substitution for the wine?

    Hi I really want to try this recipe but I would like to omit the wine. What could I substitute in its place? Thanks for any help!

    1. Hi Lindsey,
      We really think the wine adds a lot to the flavor and depth of the sauce. However, if you must omit it, you could try low-FODMAP Chicken Broth. We have not made it that way so we could not guarantee the same results. Good luck!

  5. Super good! I added about a pound of ground beef and it was really delicious that way, but I wonder if that would effect the serving size?

    1. Hi Jordan,
      Thanks for the question! Plain ground beef without added spices like onion or garlic would contain no FODMAPs. Therefore, you would be able to add as much to the sauce as you enjoy eating. Good luck!

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