A plate of low FODMAP pasta carbonara

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!

A plate of low FODMAP pasta carbonara with a fork in it

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.

A plate of low FODMAP pasta carbonara with a fork in it

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
  • Pepper

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.

A plate of low FODMAP pasta carbonara where somebody takes a bite out of it
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A plate of low FODMAP pasta carbonara

Low FODMAP pasta carbonara

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5 from 4 reviews

  • Author: Karlijn
  • Total Time: 20 min
  • Servings: 4 1x
  • Diet: Gluten Free


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

  • 3 eggs

  • 1 egg yolk

  • 100 g (3.5 oz) parmesan cheese + extra to sprinkle on top

  • Black pepper to taste

  • Optional: fresh parsley


  1. Heat a frying pan and add the pancetta cubes. Bake until the pancetta is crispy.

  2. Meanwhile, bring a pan of water to a boil and cook the pasta according to the package directions with a pinch of salt.

  3. Beat the eggs and egg yolk in a bowl. Add the parmesan cheese and a good pinch of black pepper. Stir well.

  4. Drain the spaghetti and collect some of the pasta water.

  5. Return the spaghetti to the pan and add the pancetta with the fat from the pan. Stir together.

  6. 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.

  7. Add a little bit of cooking water to get smooth and glossy pasta.

  8. 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

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen

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  • Jana says:

    I have made this twice and I really like it. I used pancetta both times and wheat pasta once then corn pasta the next. It is delicious! I did add a tiny bit of the pasta water to the egg/parm mixture just to loosen it up a bit before adding to the pan, instructions were clear and great. I just found out I can’t have any dairy, so I’ll try it with a substitute parm if I can find one 🙂 great recipe!

  • Mia says:

    Absolutely loved this recipe, I’ve just started the low FODMAP diet and I’ve found the lack of flavour in my meals hard to adjust to. This carbonara was soo tasty and creamy! I thought the instructions were very clear and the measurements for 1X portion, 2X etc. we’re very exact.

  • David Dixon says:

    Really good for a first time attempt! A refreshing change of pace in my new low FODMAP journey. Had a few pieces of bacon, the stub of a parm cheese block and a box of GF elbows on hand. Stumbled across your site following a quick search. The recipe came together very quickly and easily. Great instructions. I ended up adding some red pepper flakes to the finished dish to amp things up a bit. My only change next time around will be easing up in the salt for the pasta water (I tend to go very heavy on the salt when boiling pasta. It was a bit overpowering in this recipe. Absolutely my fault for not following your very specific instructions!). Really enjoyed my dinner and looking forward to work leftovers for lunch next week. Thank you!

  • Joanna B says:

    This is such an easy recipe to follow, and so yummy! I can’t believe I have never made this before!
    Thankyou for sharing this with us 🥰

  • Hendus says:

    where can I find the nutrients for the recipes on your site? I loved the carbonara but don’t know the calorie intake.

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