A bowl of pasta with a zucchini, parmesan cheese and spring onion next to it

Low FODMAP pasta primavera

Maybe a bit of a weird moment to share a recipe for pasta primavera, or spring pasta. But I think this is such a nice and simple pasta recipe that I didn’t want to wait until spring. A delicious vegetarian and low FODMAP pasta primavera.

What is pasta primavera

Pasta primavera, as the name might suggest, does not come from Italy, but from America. It was first served in a New York restaurant. Now it is a well known pasta dish.

The recipe contains lots of vegetables, olive oil and parmesan cheese.

A bowl of pasta primavera with a zucchini, a piece of parmesan cheese and spring onion next to it

Creamy pasta primavera

For my low FODMAP pasta primavera I went for a simple variant with vegetables. Furthermore, the “sauce” only consists of some olive oil, lemon juice, a little cooking liquid, and parmesan cheese.

If you look around the internet you will see that two varieties of pasta primavera are often made. A simple variant, as I described above. And a variant to which cream is added.

I didn’t choose to add cream, but if you prefer to make a creamy pasta primavera, you can add 100 ml of lactose-free cream (I use MinusL). The recipe describes when you add this.

A bowl low FODMAP pasta primavera with a spoon holding a bite


My low FODMAP pasta primavera contains the following vegetables:

  • Zucchini: low FODMAP up to 66 grams per person. Contains fructans in higher amounts.
  • Carrot: unlimited low FODMAP. So you can add more of this if you want.
  • Mushrooms from a jar: low FODMAP in fairly large quantities. Only at 200 grams per person does it contain an average amount of mannitol.
  • Cherry tomatoes: low FODMAP up to 45 grams per serving. Contains fructose in higher amounts.
  • Optional: the green part of the spring onion and some fresh basil to taste.

You can vary this recipe with vegetables that you still have at home. Just be careful not to stack FODMAPs.

For sorbitol and fructans, you are already at the limit of what is low FODMAP with the above vegetables, so it is best not to add vegetables that also contain these FODMAP groups.

Unless you know that you react well to sorbitol and fructans, of course.

A bowl of low FODMAP pasta primavera photographed from the side

Low-budget recipe

This recipe is a low-budget recipe. At the time of publication, you pay approximately this amount for this dish (calculated with products purchased at Albert Heijn, a supermarket in the Netherlands):

  • Gluten-free penne Barilla, pack 400 grams: €2.99
  • Scraped carrots, bag 300 grams: €1.00
  • Zucchini, 1 piece: €0.75
  • Cherry tomatoes, 250-gram container: €0.99
  • Lemon juice, 200 ml bottle: €0.59
  • Parmigiano reggiano powder, 90 grams: €2.69

Total: €9.01 / €2.25 per person
Recipes that are in the low-budget category on my blog cost less than €2,50 per person to make.

From the pantry: olive oil, salt, and pepper.

Adding meat or fish

If you want to add meat or fish to this recipe, that is also possible. Chicken or shrimp, for example, is very tasty in this pasta.

  • Chicken: heat some olive oil in a separate pan and fry the chicken while stirring. Sprinkle with salt and pepper.
  • Shrimp: heat olive oil in a separate pan and fry the shrimp for a few minutes until they are nicely pink. Sprinkle with salt and pepper.

More pasta recipes

Need some more pasta inspiration? Then check out one of these recipes:

A bowl pasta primavera photographed from above
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A bowl pasta primavera photographed from above

Low FODMAP pasta primavera

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5 from 1 review

  • Author: Karlijn
  • Total Time: 15 minutes
  • Servings: 4 1x
  • Diet: Gluten Free


Low FODMAP primavera! A simple vegetarian pasta with vegetables, olive oil and parmesan cheese. Gluten-free and low budget.


  • 400 g (14.1 oz) gluten-free penne
  • 200 g (7.1 oz) carrot, cleaned and cut into slices
  • 250 g (8.8 oz) zucchini
  • 180 g (6.3 oz) cherry tomatoes
  • 200 g (7.1 oz) canned mushrooms
  • 2 tbsp extra virgin olive oil
  • 1 tbsp olive oil
  • 60 g (2.1 oz) grated cheese (I used parmesan cheese)
  • Optional: 2 stalks of spring onion, the green part
  • Optional: fresh basil


  1. Bring a pan of water to the boil. Cook the penne according to package directions. Drain and reserve some of the cooking liquid. Return the pasta to the pan with the lid on.
  2. Meanwhile, cut the carrots into slices and the zucchini into small pieces.
  3. Wash and halve the cherry tomatoes.
  4. Drain the mushrooms from a jar, rinse them well and let them drain.
  5. Heat 1 tbsp olive oil in a pan and add the carrot and zucchini. Cook for 3-4 minutes until the vegetables have softened.
  6. Then add the mushrooms and fry for 2 minutes.
  7. Finally add the tomatoes and fry them for another 2 minutes.
  8. If you are using cream: add in the cream and mix everything well. Let it simmer on low heat for 4 minutes. Skip the step where you add the cooking liquid to the pasta.
  9. Add 2 tbsp cooking liquid to the pan with vegetables and also add the pasta. Stir well.
  10. Drizzle a little extra virgin olive oil and 1 tbsp lemon juice over the pasta. Also sprinkle 60 g grated parmesan cheese on top. Stir well.
  11. Taste and season further with salt and pepper. Optionally garnish with some fresh basil.
  • Cook Time: 15 min
  • Category: Dinner
  • Method: Sauté
  • Cuisine: American


  • Serving Size: 1 serving (1/4 of the recipe)
  • Calories: 512
  • Fat: 12
  • Carbohydrates: 83
  • Fiber: 7
  • Protein: 14

Together we go for a calm belly!

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1 Comment

  • in2insight says:

    A lovley lively and colorufl salad that was as easy to make as it was to enjoy.
    Made vegan by using plant based parmason cheese and “chicken”.
    Thank you for sharing.

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