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Flavorful Low FODMAP-Safe Tomato Sauce (no garlic)

Feature, Healthy & Easy Recipes, Low FODMAP & Gut Health Recipes | December 3, 2018

A beautiful rainbow of different fruit and vegetables in a pile.
Flavorful Low FODMAP-Safe Tomato Sauce (no garlic) Featured Image

If you’re looking for a super flavourful pasta sauce without garlic and onion, then look no further. This is the best low FODMAP pasta sauce!

As registered dietitians who specialize in the low FODMAP diet we know that low FODMAP tomato sauce or pasta sauce without garlic and onion can be so hard to find (especially in Canada).

This homemade low FODMAP marinara sauce without garlic and onion is the perfect alternative to high FODMAP, highly salted, store bought tomato-based sauces. Canned tomatoes themselves are only high in FODMAPs in portions greater than 1 cup, so we do suggest limiting this tomato sauce to no more than 1 cup per serving.

A white table with linen napkins, dry pasta spilling out of a jar, four fresh tomatoes and some spices. A bowl of tomato sauce sits off to the side. There is a text box that reads "flavorful low FODMAP safe tomato sauce"

How to make pasta sauce without onions and garlic?

This homemade low FODMAP pasta sauce without garlic and onion is so simple. It just involves two cans of tomatoes, two chopped vegetables, spices, and low FODMAP-safe garlic-infused olive oil. Best of all? It’s easy to batch prep and freezes beautifully.

How do you make garlic low FODMAP?

Garlic-infused olive oil has been labelled safe for individuals following a low FODMAP diet. Since the high FODMAP component of garlic and onions are water soluble and will not leach out into the olive oil.

Does homemade pasta sauce freeze well?

An added bonus of this homemade low FODMAP pasta sauce without garlic and onion is that it freezes perfectly! I don’t know about you, but that is always a deciding factor on trying a new recipe! What I love to do is freeze the sauce in smaller containers, as it makes thawing the sauce on those busy days a lot more efficient and easier. You can place it in the fridge to thaw the night before, or simply defrost a container for 5 minutes in the microwave before preheating it on the stove.

Feel free to use this homemade low FODMAP pasta sauce without garlic and onion on your favourite pasta. We especially love it with our Low FODMAP Chicken Pasta Casserole recipe. It’s also great on homemade pizza!

Love this low FODMAP recipe as much as we do? Our collection of low FODMAP recipes were created to help you navigate the low FODMAP diet. Many of our patients have tried implementing the low FODMAP diet on their own. However, this diet should be conducted with the support of a registered dietitian. At Ignite Nutrition we offer one-on-one nutrition counselling to help you start on the low FODMAP diet with guidance.

A white table with linen napkins, dry pasta spilling out of a jar, four fresh tomatoes and some spices. A bowl of tomato sauce sits off to the side.
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Flavorful Low FODMAP-Safe Tomato Sauce (no garlic)

Low FODMAP tomato sauce can be so hard to find (especially in Canada). This homemade Low FODMAP tomato sauce is the perfect alternative to high FODMAP, highly salted, store bought tomato-based sauces. Best of all? It’s easy to batch prep and freezes beautifully.
Prep Time10 mins
Cook Time35 mins
Total Time45 mins
Course: Dinner, lunch
Cuisine: American, Italian
Diet: Low Lactose, Vegan, Vegetarian
Keyword: dairy free, low fodmap, no garlic, no onion
Servings: 5
Author: Andrea Hardy, RD

Ingredients

  • 1 Tbsp garlic infused olive oil
  • 2 celery stalks, not larger than 12 cm each
  • 1 green pepper
  • 1 can, 28 fl oz unsalted purée tomatoes
  • 1 can, 28 fl oz unsalted chopped tomatoes
  • 4 bay leaves
  • 1 Tbsp oregano
  • 1.5 Tbsp dried basil
  • ¼ tsp ground pepper, or to taste
  • ½ tsp salt, or to taste

Instructions

  • Heat olive oil on medium-high in a large saucepan.
  • Thinly chop celery and green pepper and add to pan and cook for about 5 minutes.
  • Pour in chopped and purée tomatoes and stir.
  • Add in bay leaves, dried oregano, dried basil, pepper and salt and stir well.
  • Cover, and simmer for 30 minutes.
  • Remove bay leaves, and serve or freeze in small airtight containers.

Notes

Play with flavour: Other great herbs to add include thyme, rosemary, and parsley. Experiment and find your favourite combination! Hot pepper flakes can also be added for an extra kick.

**Last reviewed February 2022 for Monash FODMAP portions

A white table with linen napkins, dry pasta spilling out of a jar, four fresh tomatoes and some spices. A bowl of tomato sauce sits off to the side. There is a text box that reads "flavorful low FODMAP safe tomato sauce"

Original recipe by Nancy Gammack
University of Alberta Dietetic Student

Andrea Hardy
About the Author

Andrea Hardy

Andrea Hardy is known in the media as Canada's Gut Health Dietitian. With her expertise, she has spoken internationally on all things digestive health, from SIBO, to the gut microbiome, to IBS. As owner of Ignite Nutrition, she has trained her team in the 4 Pillar Approach™️ to digestive health management - our comprehensive, evidence-based approach to managing digestive issues.

More from Andrea

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