Looking for a hearty dinner you can make in a flash? Ready in 25 minutes, this low FODMAP pasta carbonara has a rich, creamy flavour you’ll crave all day long!
The first time I tried pasta carbonara, was at one of my husband’s friend’s houses. We were sitting around eating appetizers watching him and his partner make us a gourmet meal when he started cracking eggs and popping them into the pasta sauce.
At the time, I hadn’t hopped onboard the egg yolk train. So I wasn’t sure how I felt about a bunch of eggs hanging out half-cooked in my pasta sauce. But after my first bite, I was hooked!
This low FODMAP pasta carbonara is made with a handful of ingredients, but it packs in a ton of flavour! Trust me. When this recipe is on the menu, you’ll be daydreaming about it all day!
Keep It FODMAP Friendly
This low FODMAP pasta carbonara will be a family favourite in no time! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, bacon and eggs! Since bacon and eggs are both proteins, they don’t contain any FODMAPs. This means you can eat as much as you’d like without adding to your FODMAP load.
Next up, parmesan. According to the Monash app, parmesan is low FODMAP in servings of 1/3 of a cup (40 g) per sitting. Servings of 4 cups (500 g) or more are high in lactose.
Our recipe uses 1/3 of a cup total. This works out to 10 g of parmesan per serving, which is well within the recommended range.
Last but not least, pasta. If you’re in the elimination phase, of the low FODMAP program, you have two options when it comes to pasta – gluten-free or regular old wheat pasta.
Monash University has determined 1 cup (145 g) of gluten-free pasta (cooked) is low FODMAP. Servings of 1.5 cups (217 g) or more are high in the FODMAP fructan.
According to Monash, wheat pasta is low FODMAP in servings of 1/2 a cup (74 g) per sitting. Servings of 2/3 of a cup (101 g) or more are high in the FODMAP fructan.
Heads up! The FODMAP math for this recipe was calculated using gluten-free pasta.
Want to know how your low FODMAP pasta carbonara stacks up? Check out the notes below for information on the number of FODMAP servings per plate. Not sure what FODMAP stacking is? Check out my full article here.
Fructose = 0
Lactose = 0.02
Fructans = 0.26
GOS = 0
Polyols = 0
Want to try this easy low FODMAP pasta carbonara? Don’t forget to PIN THIS RECIPE for later!
Looking for a hearty dinner you can make on the fly? Try this simple low FODMAP pasta carbonara!
- 3 lg eggs (lightly beaten)
- 0.33 cup parmesan cheese (grated)
- 0.25 tsp kosher salt
- 0.25 tsp freshly ground pepper
- 8 oz low FODMAP spaghetti
- 0.25 cup pancetta or bacon (sliced)
Combine eggs, cheese, salt, and pepper in a small bowl and stir to combine. Set aside.
Cook your bacon in a small non-stick frying pan. Remove the bacon with a slotted spoon and reserve the drippings.
Cook your pasta until al dente, then drain the pasta over a stainless steel bowl (large enough to cover your pasta pot). Let the pasta water sit for 2 minutes, then pull out 1 cup of pasta water and set it aside.
Return the remaining water to the pasta pot and leave the burner on high. Place the bowl on top of the pot and place your pasta in the bowl. Add the egg mixture to the pasta and cook for 2 minutes, stirring constantly. Then add the reserved pasta water in small splashes until the sauce reaches a creamy consistency. Finally, add the bacon drippings and stir to combine. Divide the pasta into 4 servings and top with bacon pieces and freshly ground pepper. Serve immediately.
This low FODMAP pasta carbonara is the quick and easy dinner you’ve been waiting for! 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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