Beetroot Pasta Sauce (low fodmap)

This Beetroot Pasta Sauce is a simple 5 ingredient pasta sauce that is both vegetarian and low fodmap friendly. If you’re looking for a low fodmap pasta sauce without tomato, this is going to be your new favorite recipe. Made with simple ingredients like beets, goat cheese, flavorful herbs and garlic infused extra virgin olive oil, it’s easy on the gut & your tastebuds!

Pasta lovers rejoice! This beetroot pasta sauce is one of my all time favorite recipes to make because it is so simple, takes just a few minutes to prepare, and really adds loads of delicious flavor to any pasta dish. It is the perfect homemade pasta sauce if you do not tolerate tomatoes or simply are looking to add more unique flavors into your low FODMAP recipes rotation.

If you’re looking for another fodmap friendly, family-pleasing meal try this easy Lemon Pepper Parmesan Pasta. You might also want to check out this helpful guide to low fodmap friendly pastas so you can choose the best store bought pasta options while following a low fodmap diet.

Helpful low FODMAP diet tip for beginners:

Following a low FODMAP diet can feel challenging, especially when you are new to the diet or in the elimination phase. I love to use the Monash University FODMAP App as my low FODMAP friendly foods bible when I am looking for meal inspiration. In the Monash app, you can search for your favorite foods to determine their low FODMAP serving sizes. This way, when you’re ready to add foods back into your diet you can do so safely with less risk of an upset stomach!

While tomato is low FODMAP friendly, it is not always well tolerated by those of us with SIBO + IBS, amongst other gut health issues, so finding a substitute for tomato sauce is a must if you love easy weeknight pasta recipes. I find this goats cheese and beetroot pasta sauce recipe to be a year round favorite.

Why You’ll Love This Recipe

• It is fast and easy to make. This low fodmap spaghetti sauce comes together in the food processor in just 5 minutes!
• It is a great way to get in an extra serving of veggies. If you struggle to fit the recommended daily serving of veggies into your low FODMAP diet, this is a great option for sneaking a little extra in!
• It feeds 6-8 people. Whether you are looking to feed a lot of people or simply want to meal prep for the week, you will get at least 6 servings out of this sauce recipe.

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Beetroot Pasta Sauce Ingredients

• Canned Beets. Opt for canned beets for this recipe as they are the most fodmap friendly option, especially if you are in the elimination phase of the diet. You could also use pickled beets, however note that you may want to decrease the amount of lemon juice you are using as pickled beets already have an acidic flavor that you will want to balance out.
• Goat Cheese. Goat cheese helps to make this sauce creamy and gives it a bit of a thick texture, perfect for clinging to your gluten-free pasta!
• Garlic-Infused Olive Oil. The best way to enjoy garlic flavour on a low fodmap diet is by using garlic oil. My favorite garlic-infused oil comes from Fody Foods, which is a certified low fodmap option.
• Fresh Herbs. This recipe calls for fresh thyme, but you could also use fresh oregano. Dried thyme, oregano or Italian seasoning would also work in a pinch, just start off with 1 teaspoon and then adjust to taste.
• Lemon Juice. Fresh squeezed is best.

Step By Step Instructions

1. Blend the sauce. Add all ingredients to a food processor or blender and blend until smooth and creamy.
2. Season to taste. Adjust lemon, garlic oil and thyme flavors according to taste and season with additional salt and pepper if desired.
3. Serve. Pour desired amount of sauce over freshly cooked pasta. Fold sauce into noodles using a silicone spatula, garnish with additional fresh thyme.

Beetroot Pasta Sauce FAQs

Are beets low FODMAP?

According to the Monash University FODMAP app, 2 ounces of canned beetroot is a low FODMAP friendly serving size. Beetroot can be high in fructans above 2 ounces, so if you are very sensitive to fructans, you can adjust the amount of beets used or the portion size you use. However, since this beetroot pasta sauce recipe makes 6 servings, even if you are sensitive to fructans, this recipe is still low FODMAP friendly based on the amount of beetroot called for, according to Monash University findings.

Is goat cheese low FODMAP?

Goat cheese is low FODMAP friendly in 1.5 oz servings. In fact, many cheeses are considered low FODMAP friendly. You can find more in depth information on low FODMAP friendly cheeses here. 

What is the best type of low FODMAP pasta?

When choosing low fodmap pasta, opt for brands with minimal ingredients and look for ingredients like corn, rice or buckwheat. For a more comprehensive look at low fodmap pasta, brands to look for and even more recipes with low fodmap pasta sauce options, check out this post.

How to store beetroot pasta sauce

Store this pasta sauce in a mason jar or container with an airtight lid for up to one week in the refrigerator.

If You Liked This Low FODMAP Recipe You Might Also Enjoy:

• Lemon Pepper Pasta with Parmesan Cheese
• Pasta Salad with low FODMAP Italian Dressing
• Lighter Lobster Ravioli Sauce
• Gluten Free Cacio e Pepe
• Spaghettini with White Fish & Clams

Did you have a chance to make this recipe? If so, please leave me a 5 star rating and review below. I always love and appreciate hearing from you!