Looking for some serious weeknight comfort food? With a rich, creamy sauce and a bright pop of citrus, this easy low FODMAP mushroom linguini will be a family favourite in no time!
My husband’s parents live near a popular Italian restaurant in the heart of Toronto. It’s one of their favourite local haunts, and I can see why!
The first time I was invited there, I was a little overwhelmed by the menu. So my sister-in-law suggested I try the Bosco pasta. The Bosco is a plate of linguini pasta, tossed in a rich, creamy alfredo sauce with fresh parsley and crimini mushrooms. It’s to die for!
This dish definitely doesn’t fit into the low FODMAP diet. So I decided to Franken-FODMAP my own version to share with you. This mushroom linguini is served with a classic alfredo sauce and topped with low FODMAP oyster mushrooms. The two together taste like heaven!
Keep It FODMAP Friendly
Looking for a savoury dinner idea that’s ready in a flash? This easy low FODMAP mushroom linguini is a little taste of heaven! Check out the notes below for tips on keeping this recipe low FODMAP!
First up, linguini! If you’re in the elimination phase of the low FODMAP program, you’ll need to use gluten-free pasta. According to Monash University, 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.
We’ll be using 8 oz of pasta total, which works out to 145 g per serving. This is within Monash’s recommended range.
We’ll also be using garlic. Did the hair on the back of your neck stand up? I’m not trying to kill you, promise! FODMAPs break down in water, not fats. So you can safely infuse their flavour into fats like butter and oil without unleashing an army of FODMAPs on your dinner. You can learn more about how FODMAPs are built and how they break apart here.
Next up, dairy! This recipe uses butter, parmesan, and whipped cream. That may seem like a lot of lactose, but there are a few things you need to know.
First of all, according to Monash, butter doesn’t have any FODMAPs (because it’s all fat). Just check the label for added ingredients like milk, cream, and milk solids, and you’re good to go.
Monash has also said parmesan cheese is low FODMAP in servings of 1/4 cup (40 g). Servings of 4 cups (630 g) or more are high in lactose. But if you look at the nutritional label, you’ll see that a standard serving of parmesan has no carbohydrates. So, even if you eat a full serving of parmesan, you’re not adding anything to your FODMAP load.
We’ll also be using whipping cream. According to Monash, whipping cream is low FODMAP in servings of 1/2 a cup (125 g) per sitting. Servings of 2 cups or more are high in the FODMAP lactose.
Our recipe uses 1/3 cup of whipping cream, which works out to 21 g per serving. This is within Monash’s recommended range.
We’ll also be using oyster mushrooms. Monash has determined that oyster mushrooms are low FODMAP in servings of 1 cup (75 g) per sitting. Servings of 2.2 lbs are high in the FODMAP sorbitol.
We’ll be using 1 cup of oyster mushrooms total, which works out to 19 g per serving. This is well within Monash’s recommended range.
Last but not least, lemon juice. According to Monash, lemon juice is low FODMAP in servings of 1/2 a cup. Servings of 3/4 cups or more are high in the FODMAP fructan.
Our recipe uses 2 tbsp of lemon juice, which works out to 7.8 g of lemon juice per serving. This is well within Monash’s recommended range.
Wondering how this recipe stacks up? Check out the information below to see how many FODMAPs are in one serving of this low FODMAP mushroom linguini!
Fructose = 0
Lactose = 0.17
Fructan = 1.06
GOS = 0
Polyols = 0.25 (Sorbitol)
Want to try this low FODMAP mushroom linguini? Don’t forget to PIN THIS RECIPE for later!
Looking for some serious weeknight comfort food? This low FODMAP mushroom linguini is in it to win it!
- 8 oz low FODMAP linguini
- 4 tsp unsalted butter
- 8 cloves garlic (smashed)
- 1 cup oyster mushrooms (sliced)
- 1 tsp fresh thyme (chopped)
- 1 cup parmesan cheese (shredded)
- 0.33 cup low FODMAP whipping cream
- 2 tsp lemon zest
- 2 tbsp lemon juice
- 0.5 tsp freshly ground pepper
- 2 tbsp fresh parsley (chopped)
Cook your pasta according to the instructions. Reserve 1/3 cup of the pasta water. Then drain the pot and set the pasta aside.
While your pasta is cooking, melt your butter in a large frying pan over medium-high heat. Add the garlic and cook for 3-4 minutes, then strain out the garlic pieces and return the butter to the pan. Add the mushrooms and thyme. Cook until the mushrooms are golden brown (about 3 minutes).
Stir in the pasta, reserved cooking liquid, parmesan cheese, cream, lemon zest, lemon juice and pepper. Stir continually until the sauce becomes thick (about 1-2 minutes). Then stir in the parsley and serve.
I find it easier to melt the butter in a small frying pan or soup pot and pour it through a sieve lined with cheesecloth directly into my warmed cooking pan.
This low FODMAP mushroom linguini is the comfort food dreams are made of! 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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