Have a comfort food craving you can’t seem to shake? I’ve got you covered, friend! Packed with rich, savoury flavour, you’ll be dreaming about this easy low FODMAP lasagna all year long!
I am a lasagna monster! How can you go wrong with pasta layered with delicious cheese and ground beef? But while lasagna is basically what dreams are made of, I don’t always have multiple hours to commit to making dinner on a weeknight. So there's often a lasagna sized void in my weekly meal plan.
But that’s about to change, friends! This easy low FODMAP lasagna is ready in under 30 minutes. So you can curb any comfort food craving, even if you’re short on time.
Keep It FODMAP Friendly
This easy low FODMAP lasagna is ready in a flash! So you can spend your night relaxing instead of cooking. Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, beef. Since beef is a protein, it doesn't have any FODMAPs. That means you can eat as much as you'd like without adding to your FODMAP load.
Next up, leeks. According to Monash University, leeks are low FODMAP in servings of 2/3 of a cup (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the FODMAP mannitol.
Our recipe uses 1/2 a cup of leeks total, which works out to 6.25 g per serving. This is well within Monash's recommended range.
We'll also be using red bell peppers. According to the Monash app, red peppers don't have any detectable FODMAPs. So you can add as much as you'd like without going over your FODMAP threshold.
Heads up! Even though red peppers don't have any FODMAPs, they do have a chemical called capsaicin. This chemical causes heartburn in some people.
Next up, chicken broth! It can be really tricky finding a prepared low FODMAP chicken broth, but you do have a few options. For my North American peeps, Campbell's no salt added chicken broth and GoBio's chicken broth are both low FODMAP. If you can't find them at your local store, you can also use Fody Food Co.'s Monash certified low FODMAP soup base.
Not into pre-packaged broths? No worries! I usually make my own. My low FODMAP chicken broth recipe has no FODMAPs. So you can add it to any project without mucking up your FODMAP math.
Next up, pasta! If you're in the elimination phase of the low FODMAP program, you need to use gluten-free pasta. According to Monash, gluten-free pasta is low FODMAP in servings of 1 cup (145 g). Servings of 1.5 cups (217.5 g) or more are high in the FODMAP fructan.
Remember, unless you have celiac disease, you're managing the FODMAP fructan, not the gluten itself.
Our recipe uses 8 oz of gluten-free pasta total, which works out to 97 g per serving. This is well within Monash's recommended range.
Next up, tomato puree. Monash has determined that “canned” tomatoes are low FODMAP in servings of 3/8 of a cup (92 g) per sitting. Servings of 3/4 cup (115 g) or more are high in the FODMAP fructan.
We'll be using two cups of tomato puree total. This works out to 51 g of puree per serving, which is within the recommended range.
Last but not least, mozzarella! According to Monash, mozzarella is low FODMAP in servings of 1/4 cup (40 g) per sitting. While some cheeses can be eaten freely, mozzarella becomes high FODMAP in servings of 4 cups (630 g) or more.
Our recipe uses 1 1/2 cups of mozzarella, which works out to 20 g per serving. This is well within Monash's recommended range.
Whose Side Are You On?
You are what you eat! Check out the stats below to see how many FODMAPs are found in each serving of this easy low FODMAP lasagna. You can learn more about FODMAP stacking and how to avoid it here.
Fructose = 0.56
Lactose = 0.5
Fructan = 0.67
GOS = 0
Polyol = 0
Want to try this easy low FODMAP lasagna? Don't forget to PIN THIS RECIPE for later!
Looking for some serious comfort food? This easy low FODMAP lasagna can cure any savoury craving!
- 1 tbsp olive oil
- 450 g lean ground beef
- 0.5 cup leeks - green part only (chopped)
- 1 red bell pepper (chopped)
- 1.5 tsp paprika
- 0.5 tsp pepper
- pinch salt
- 2 cups low FODMAP chicken broth
- 8 oz small pasta (like mafalda, fusilli, or farfalle)
- 2 cups tomato puree
- 1 tsp low FODMAP Italian Seasoning
- 0.5 tsp red pepper flakes
- 1.5 cups mozzarella cheese
- 0.25 cup chopped parsley
Heat your oil in a large pot over medium-high heat. Add your beef and scramble-fry until it's cooked through (about 4 minutes).
Add the leeks, bell pepper, paprika, pepper, and salt and stir until the vegetables are soft (about 4 minutes).
Add the chicken broth and scrape any brown bits off of the bottom of the pot. Then add the pasta, tomato puree, Italian seasoning, and pepper flakes. Bring the pot to a boil, then reduce the heat to low, cover the pot, and cook for 10 minutes (stirring once).
Remove the pot from the burner and add the mozzarella. Stir until the mozzarella has melted. Transfer to your serving plates and sprinkle with fresh parsley. Enjoy!
This easy low FODMAP lasagna is the perfect way to end your day! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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