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Low FODMAP Marinara Sauce

When I started the Low FODMAP Diet, the first thing I did was a panic-induced Pinterest search. Monash app in hand, I cruised through the interweb trying to find a happy medium between my normal diet and my list of low FODMAP foods. I found a ton of gorgeous meal ideas. But what I really wanted, was a safe meal to hide in while I got my bearings. This low FODMAP marinara sauce was just the kind of recipe I was looking for.

Low FODMAP marinara sauce with meatballs -

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This low FODMAP marinara sauce is basically tomato puree and seasonings, so it’s easy to manage your FODMAP load. Since it’s light on ingredients, it can also be made in bulk without breaking the bank.

When I make larger batches, I use a muffin tray to freeze my sauce in single servings. Just shake the frozen sauce blocks into a Ziploc bag once they’re completely frozen. One muffin well is about 1/4 cup of sauce, so it’s perfect for a quick and easy meal for one.

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Keep It FODMAP Friendly

This low FODMAP marinara sauce is a great way to introduce yourself to the low FODMAP program. Check out the notes below for tips on keeping this recipe FODMAP friendly.

First, according to the Monash app 1/2 of a jar of marinara sauce is low FODMAP. This recipe uses 1 jar of tomato puree. So, technically, you can have up to half the recipe.

Keep in mind some people are also triggered by food volume. Having too much food in the digestive tract at once can put a lot of pressure on your system. This means if you eat too much, you might trigger symptoms whether your meal is low FODMAP or not.

It’s also worth noting that some people are sensitive to the acidity in tomatoes. If you suffer from a secondary issue like GERD, dyspepsia, or general acid reflux, start with a small serving and see if you have a reaction.

This recipe also uses garlic-infused oil. This will give our marinara a deep, savoury flavour, but without all the FODMAPs. If you can’t find a low FODMAP garlic oil, you can grab one online from Fody Foods Co.

Last but not least, while there are a lot of ways to use marinara sauce, it normally ends up on pasta. While you may think switching to a gluten-free pasta means you’re home free, you still need to manage your portion size.

According to the Monash app, gluten-free pasta is safe in servings of 1 cup per sitting. Servings of 1.5 cups or more are high in the FODMAP fructan. So, I recommend measuring your serving carefully.

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Pick Your Headliner

While marinara sauce is normally used for pasta, there are a ton of fun ways to play with this recipe. You can put it on pizza (like my margherita pizza), use it for chicken parmesan, a dip for mozzarella sticks, or on meatball sandwiches. If you’re looking for some low FODMAP meatballs, you can grab my recipe here.

Have fun with it and make sure to tag me on Instagram @fodmapformula with your creations.

Want to try this low FODMAP marinara sauce? Don’t forget to PIN THIS RECIPE for later.

Low FODMAP Marinara Sauce
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins

Looking for a quick and easy dinner idea? Check out this low FODMAP marinara sauce! Put it on pasta, pizza, meatball sandwiches, or anywhere you need a rich and flavourful red sauce.

Course: Dinner
Cuisine: Italian
Servings: 6 people
Calories: 74 kcal
Author: The FODMAP Formula
What You Need
  • 1 tbsp low FODMAP garlic infused oil
  • 1 tsp low FODMAP Italian seasoning
  • 1/2 tsp red pepper flakes
  • 1 tsp salt
  • 22 oz tomato puree
  • 1/2 cup water
  • gluten-free pasta of choice
What You Do
  1. Heat garlic oil in medium saucepan. Add seasoning (Italian seasoning, red pepper flakes, and salt), and stir for 30 seconds. Add tomato puree and water. Simmer (partially covered) on low for 30 minutes, stirring occasionally. 


If you want to add meat to your marinara sauce, cook and drain the meat first, then add to the sauce while it's simmering so they have time to commingle before being served. 



Low FODMAP marinara sauce with meatballs -

Low FODMAP marinara sauce with meatballs -
Low FODMAP marinara sauce with meatballs -
Low FODMAP marinara sauce with meatballs -
Low FODMAP marinara sauce with meatballs -
low FODMAP marinara sauce
low FODMAP marinara sauce
Low FODMAP Marinara Sauce with spaghetti and grated parmesan cheese on plate with text overlay: Marinara Pasta Sauce, Low FODMAP

This low FODMAP marinara sauce is the quick and easy dinner you’ve been searching for. If you like this recipe, sign up for my mailing list below. You’ll get new recipes and articles delivered right to your inbox.

You can also follow me on Facebook for more information on IBS and the low FODMAP program. Together we’ll get the Low FODMAP Diet down to a science!

© 2018 Amy Agur – The FODMAP Formula

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