Low FODMAP with red pesto and cream sauce on a plate

Creamy low FODMAP pasta with red pesto

This recipe is not suitable for the elimination phase. Please read the explanation below.

Last week, I already shared a recipe for low FODMAP red pesto with you and now I have a recipe to use that red pesto in. A delicious vegetarian and creamy low FODMAP pasta with red pesto!

This pasta contains a lot of veggies: bell pepper, cherry tomatoes and eggplant. The creamy pesto sauce is made with homemade red pesto and cooking cream. I top the pasta with fresh basil and parmesan cheese. Yum!

This blog is written in collaboration with Intoleran. You can read more about collaborations on Karlijn’s Kitchen here.

Disolact lactase drops

Making dairy products low lactose with lactase drops

Lactose-free cooking cream is not so easy to find here in the Netherlands. I sometimes see it in a supermarket, but it cannot be found in every supermarket.

The supermarkets in my town don’t have it. Therefore, I use the lactose drops from Intoleran (this is the new name of the brand Disolut) to make a creamy pasta sauce that doesn’t give me symptoms (I am lactose-intolerant).

Lactase drops are drops that you add to a dairy products. You put the dairy product, for example the cooking cream, in a bowl and add the right amount of drops.

For 250 ml cooking cream, you need 5 drops. You stir this together, cover it and put it in the fridge for 24 hours.

After 24 hours at least 80% of the lactose is gone and the cooking cream will be safe to eat for most people with a lactose-intolerance.

Disolact lactase drops above a bowl with cream

When I like to use lactose drops:

  • If you want to eat a product several times and don’t want to have to take a lactase supplement every time you eat/drink it. Such as a liter of milk.
  • If you need a large amount of a dairy product. If you need to buy a large amount of a lactose-free dairy product, this often is quite expensive.

    Lactase drops are usually cheaper to use then. For example: I like using the drops when I make a dessert, such as tiramisu or a cake with cream cheese frosting, such as carrot cake.

    If I need to buy several packages of lactose-free mascarpone or cream cheese, that costs me a lot of money. With the lactase drops, I can buy the normal version and make them low lactose with a few drops.
  • For products that are not easy to find in a lactose-free version, such as cooking cream, condensed milk or mascarpone.

You can buy the lactase drops in a package of 14 ml for €14,50. With the package of 14 ml you can make 56 liter milk low lactose. You also have a large package with 100 ml lactase drops.

Below you can find an overview for which dairy products the Intoleran lactase drops can be used:

An overview from what you can make lactose-free with Disolact lactase drops

This recipe is not elimination phase proof

I don’t advise eating this recipe when you are still in the elimination phase of the low FODMAP diet.

This recipe was created when red bell pepper and tomatoes were still low FODMAP without limitations. In 2022 red bell pepper and tomatoes have been retested and they are both high in fructose at quite small amounts.

They can not easily be combined anymore in a recipe.

Therefore, I don’t advise making this recipe when you are still in the elimination phase or when you know you don’t tolerate fructose.

This recipe is only suitable when you know you tolerate fructose.

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Low FODMAP with red pesto and cream sauce on a plate

Creamy low FODMAP pasta with red pesto

  • Author: Karlijn
  • Total Time: 30 min
  • Servings: 2 1x
  • Diet: Gluten Free


A vegetarian low FODMAP pasta with red pesto, lots of veggies and a creamy sauce. Delicious on a summer day! Gluten-free and low lactose


  • 150 g gluten-free spaghetti
  • 125 ml cooking cream
  • Intoleran lactase drops
  • 1 red bell pepper
  • 200 g eggplant
  • 150 g cherry tomatoes, halved
  • 4 tbsp low FODMAP red pesto
  • Pepper and salt
  • 40 g grated parmesan cheese
  • Fresh basil for garnish


  1. One day in advance: put the cooking cream into a bowl and add 3 drops Intoleran lactase drops. Stir together well. Cover and put into the fridge for 24 hours, so the lactose can be broken down.
  2. Boil the pasta according to the instructions on the package.
  3. Clean the eggplant and cut into slices.
  4. Put the slices on top of some paper kitchen towel and sprinkle with salt. Leave for 5 minutes. Dab the moisture off and turn the slices around. Repeat for the other side.
  5. Cut a diamond pattern into the slices of eggplant. Don’t cut too deep. Spread some olive oil on the eggplant slices with a brush.
  6. Heat a grill pan or kitchen grill and grill the egg plants in 2-3 minutes per side. Remove from the pan and put aside.
  7. Cut the bell pepper into cubes and halve the cherry tomatoes.
  8. Heat some oil in a pan and add the bell pepper. Fry for 3 minutes until the bell pepper has softened. Cut the slices of eggplant in pieces and add them together with the cherry tomatoes. Heat for 2 minutes.
  9. Add the cooking cream and the red pesto and stir everything together. Bring the sauce to a boil and simmer for 2 minutes.
  10. Taste and season with salt and pepper.
  11. Drain the spaghetti and divide over two plates. Scoop the sauce on top.
  12. Garnish with parmesan cheese and fresh basil.


This recipe is not suitable for the elimination phase. See the explanation above the recipe card. 

  • Prep Time: 10 min
  • Cook Time: 20 min
  • Category: Dinner
  • Method: Frying
  • Cuisine: Italian

Keywords: low FODMAP pasta with red pesto, vegetarian pasta pesto, pasta pesto, gluten-free pasta with red pesto

Low FODMAP with red pesto and cream sauce on a plate

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