Low FODMAP Spaghetti Bolognese with Turkey Meal

This low-FODMAP pasta uses a healthy bologna sauce and ground turkey, and is stuffed with chopped veggies, making it the perfect pasta accompaniment. This is a quick-cooking recipe that's perfect for a gluten-free weeknight dinner. Crème fraîche and Parmesan cheese add a touch of rich flavor, but you can skip them and opt for a completely dairy-free version!

Recently my friend Cleo had me over for dinner and had a delicious Sunday roast. When I arrived, the kitchen smelled delicious and the pork shoulder was already in the oven. But my attention was momentarily distracted by a far superior-looking dish: a pot of meat sauce with ground turkey that her children were enjoying before the adults sat down to eat.

Even though it was gluten-free pasta, I couldn't help but drink a spoonful of the turkey sauce. It was so amazing, I was immediately filled with envy of the two little red heads eating pasta at the dinner table, and cursed myself for being over five years old.

Luckily, I still managed to take the recipe with me. Cleo's secret is to add chopped vegetables to the ground turkey, which is a great trick for kids because they melt in the sauce.Her second tip is to add dollops of crème fraîche Finishes the sauce to add a touch of decadence that you're missing out on lean protein.

Luckily, these two secret ingredients are still great for low-FODMAP pasta sauce.

Make low-FODMAP pasta without onions and garlic

Unbeknownst to Cleo, her strategy turned turkey sauce into a low-FODMAP pasta sauce. If you miss onions and garlic, you can substitute chopped vegetables—in this case, carrots and low-FODMAP zucchini.

I leave my veggies unpeeled so you get the maximum dose of fiber, as you'll learn in the book my new recipe CARBIVORE is important for balancing blood sugar when you're indulging in large amounts of carbohydrates, like pasta. You can also add some spinach at the end for a healthier turkey sauce.

The final element is the pasta itself. You'll want to use gluten-free noodles, preferably spaghetti, rigatoni, or rigatoni if ​​you can find them.Pasta made with corn, rice, or quinoa can be a little tricky, so be sure to check out my tips How to cook gluten-free pasta.

How to Make Dairy-Free Meat Sauce with Turkey

Classic bologna sauce is usually made with milk, which is a no-no on the low-FODMAP diet. For those who aren't completely dairy-free, the whipped cream (and a bit of Parmesan cheese) adds a lovely creaminess.

Certain categories of dairy products tend to be lower in FODMAPs. Cultured dairy products, such as crème fraîche, are lower in lactose. Hard aged cheeses are also lower in lactose.

You can easily omit both of these ingredients to make this turkey sauce dairy-free as well. But on a low FODMAP diet this is so rare that we get even more decadent and I say go for it if you can stand it.

The Best Low FODMAP Pasta Sauce

Save time by using store-bought canned low-FODMAP tomato sauce for this quick meat sauce with ground turkey. this brand is one of my favorites.But you can also make low FODMAP tomato sauce from scratch using the recipe in my cookbook SIBO made easy.

this Low FODMAP Pasta Sauce It’s another delicious addition to turkey sauce recipes! If in doubt, you can find more ideas for tweaks (removing the garlic and onions) from this roundup The best gluten free sauce.

More low FODMAP recipes you’ll love:

Keep reading for this low FODMAP spaghetti bolognese recipe and check out these extras Low FODMAP Dinner Ideas!

And, this pasta tastes great served with a simple antipasto salad Low FODMAP dressing.

With health and hedonism,

phoebe

Low FODMAP Spaghetti Bolognese with Turkey Meal

This low-FODMAP pasta features healthy bologna sauce and ground turkey, and is stuffed with chopped veggies that complement pasta perfectly. This is a quick-cooking recipe that's perfect for a gluten-free weeknight dinner. Crème fraîche and Parmesan cheese add a touch of rich flavor, but you can skip them and opt for a completely dairy-free version! If you are sensitive to spices, omit the red pepper flakes.

course main course

gourmet food Italian

diet gluten free

Keywords Low FODMAP, pasta, sauces

Preparation time 10 Every minute Every minute

cooking time 20 Every minute Every minute

portion size 4

raw material

• 2 spoon olive oil
• 1 pound ground turkey or chicken (I prefer dark meat)
• 1 teaspoon sea ​​salt
• 1 teaspoon chili
• 1/4 teaspoon red pepper flakes
• 2 medium sized carrots coarsely ground
• 1 medium zucchini 1/2 pound, coarsely ground
• twenty four ounce Low FODMAP Pasta Sauce
• 12 ounce gluten free pasta
• 2 spoon sour cream Elective
• 1/4 cup grated parmesan cheese Optional, plus more services

instruct

• In a large heavy-bottomed skillet or Dutch oven, heat olive oil over high heat. Add the turkey meat in an even layer and season with salt, paprika, and paprika. Cook for a few minutes until a golden crust forms on the bottom. Use a spatula to chop the turkey into bite-sized pieces and continue cooking until the pieces are golden brown, about 5 minutes.

• Add carrots and zucchini; sauté with meat until tender, 5 minutes more.

• Carefully pour in the tomato sauce, scraping up any brown bits from the bottom of the pan. Bring to a boil over high heat, then reduce to medium-low and bubble gently until the sauce thickens and develops flavor, about 10 minutes.

• Meanwhile, bring a large pot of water to a boil. Add gluten-free pasta and cook according to package directions. Reserve 1/3 cup of pasta water, then drain noodles and set aside.

• Remove from heat and stir whipped cream and half of the Parmesan cheese (omit for dairy-free version) into the low-FODMAP pasta sauce. Taste for seasoning and add more salt as needed.

• Toss the pasta with the sauce, adding some of the reserved water to loosen it up if necessary. Garnish with remaining Parmesan cheese and serve immediately.

If you make it, tag @phoebelapine and #feedmephoebe – I’d love to see it!