Low FODMAP pasta carbonara
Spaghetti carbonara is a real Italian classic. When I was on holiday in Italy at the end of July, I ate gluten-free spaghetti carbonara in a restaurant.
Then I realized that I never made this dish myself. So it is about time for a low FODMAP pasta carbonara!
You don’t need to adapt the original recipe much to make it low FODMAP. Italian recipes are known for their simplicity and pure ingredients.
It always amazes me how Italians can make a fantastic dish with only a few ingredients.
In Rome, I once ate pasta cacio e pepe. Literally translated this means cheese and pepper and those are the only ingredients in the pasta.
The best pasta I ever ate. That was a lesson that I have never forgotten: you don’t have to stuff your dishes with many different ingredients to make something good.
A few ingredients often suffice. And that is exactly how it is with this pasta carbonara.
The ingredients of the low FODMAP pasta carbonara
The ingredients of the pasta carbonara are simple. You’ll need:
- Gluten-free spaghetti or another type of pasta. I used gluten-free brown rice linguine from the brand Semper that I found here in the Netherlands.
- Eggs and egg yolk
- Pancetta or cubes of bacon: check the ingredient list. Sometimes spices are added to these types of products and if they are not defined, they might contain garlic or onion.
- Parmesan cheese
As you can see, you only need to replace the pasta with gluten-free pasta to make a low FODMAP pasta carbonara.
And of course, you shouldn’t add ingredients like onion and garlic to it 😉
Lactose-free pasta carbonara
This pasta carbonara is as good as lactose-free. Hard cheeses, such as parmesan cheese, hardly contain any lactose anymore because of the production process.
You can also see this on the ingredient list of parmesan cheese. Lactose is a sugar and is therefore mentioned under “sugars” on the food label.
As an example, on the food label of this parmesan cheese, you can see that the amount of sugar per serving is 0 grams.
Because of this, most people with a lactose intolerance can tolerate parmesan cheese. And it also is low FODMAP.
You can read more about cheese and the low FODMAP diet in this blog.Print
An absolute Italian classic! Low FODMAP pasta carbonara made with eggs, pancetta, black pepper, and parmesan cheese. Gluten-free and low lactose.
200 g (7 oz) pancetta cubes or bacon cubes
350 g (12 oz) gluten-free pasta
1 egg yolk
100 g (3.5 oz) parmesan cheese + extra to sprinkle on top
Black pepper to taste
Optional: fresh parsley
Heat a frying pan and add the pancetta cubes. Bake until the pancetta is crispy.
Meanwhile, bring a pan of water to a boil and cook the pasta according to the package directions with a pinch of salt.
Beat the eggs and egg yolk in a bowl. Add the parmesan cheese and a good pinch of black pepper. Stir well.
Drain the spaghetti and collect some of the pasta water.
Return the spaghetti to the pan and add the pancetta with the fat from the pan. Stir together.
Turn the heat down to very low, on the lowest setting, and add the egg mixture to the pan. Stir well again and let it warm up. Do not set the fire too high, otherwise, you will get scrambled eggs and that is not what we want.
Add a little bit of cooking water to get smooth and glossy pasta.
Serve the pasta with some black pepper, a little extra Parmesan cheese, and optionally some fresh parsley.
- Cook Time: 20 min
- Category: Dinner
- Method: Cooking
- Cuisine: Italian
Keywords: low FODMAP spaghetti carbonara, low FODMAP pasta carbonara, gluten-free pasta carbonara, lactose-free pasta carbonara
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