Dr. Rachel’s Best Low-FODMAP Spaghetti/ Low-FODMAP Marinara Sauce; Gluten-free, Vegan

This is the absolute best low-FODMAP spaghetti sauce/low-FODMAP marinara sauce.  Its rich, luxurious and tangy, with a touch of sweetness and notes of red wine.  This low-FODMAP marinara sauce is packed with vegetables, making it super healthy as well as filling.

Low-FODMAP marinara/spaghetti sauce goes with everything! Use it to top low-FODMAP Italian Meatballs or to build low-FODMAP Lasagna and low-FODMAP Chicken Parmesan.  It even tastes great dunked with low-FODMAP bread or slathered on a low-FODMAP baked potato.

I love this easy, all-natural low-FODMAP spaghetti/marinara sauce, because it feels so much better making it from scratch than just buying it off-the-shelf. Plus my family and I are comforted knowing there is no hidden onion or garlic, and we can select all organic ingredients. Using my low-FODMAP Happy Spices Italian Seasoning means it is super easy to prep.

Try this low-FODMAP marinara with spaghetti squash for a low-carb low-FODMAP option too (See notes below for hints on preparation).

Browse my blog for over 200 more free low-FODMAP recipes.

Be healthy and happy,

Rachel Pauls, MD


Rachel’s Best Low-FODMAP Spaghetti sauce; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.  However, due to more than one serving of vegetables per person in this recipe, test for your personal tolerance.

Serves 8-10

Yield about 32-36 ounces

Prep 10 m

Cook 45 m

Ingredients:

  • 1 TB garlic infused oil
  • 1 TB onion infused oil
  • 1/2 cup chopped fresh basil leaves
  • ½ cup finely chopped carrots
  • 2 tablespoons finely diced celery (optional, adds a nice texture)
  • ½ cup diced zucchini
  • 1 (15 ounce) can tomato sauce (no added spices)
  • 1 (15 ounce) can diced tomatoes
  • ½ can (3 ounce) tomato paste
  • 3/4 cup Merlot or other red wine
  • 2 teaspoons salt
  • 2 teaspoons fresh or dried oregano or low-FODMAP Happy Spices Italian Seasoning
  • 1/4 cup white sugar (use less for a less sweet sauce)

Directions:

  • Heat olive oils in a large saucepan over medium-low heat, and cook and stir the celery, and carrot until translucent but not browned, 6 to 7 minutes
  • Stir in the zucchini and basil, and cook and stir until the basil is wilted and the veggies are cooked through and have given up their juices, about 10 minutes
  • Pour in the diced tomatoes and bring the mixture to a boil, stirring often
  • Pour in the tomato sauce and bring to a simmer
  • Let the sauce simmer until slightly thickened and bubbling, stirring occasionally, about 15 minutes
  • Stir the tomato paste into the sauce, and fill the empty tomato paste can with Merlot wine, stirring to dissolve any remaining tomato paste in the can
  • Pour the Merlot wine into the sauce, and stir well to combine
  • Bring the sauce back to a simmer, and stir in the salt, pepper, dried oregano or Happy Spices Italian Seasoning, and sugar
  • Let the sauce simmer until the seasonings are blended and the sauce is heated through, about 3 more minutes
  • May be refrigerated in jar(s) for up to 1 month
  • Serve over low-FODMAP/gluten-free pasta or use a low-FODMAP spaghetti squash

Hint: To make a low-FODMAP spaghetti squash, wash your squash, then cut it in half and scoop out the seeds.  Rub outside and inside with olive oil and place face down on a lined baking sheet. Bake at 400 F for about 45 minutes depending on its size (squash inside should be tender).  Fluff the squash strands to create ‘noodle’ effect and serve topped with low-FODMAP marinara