low FODMAP vegan pasta stroganoff with gnocchi on a plate

Low FODMAP vegan pasta stroganoff

The second recipe that I am sharing in the National week without meat (in the Netherlands), is a delicious low FODMAP and vegan pasta stroganoff! Make sure to also check the other vegan low FODMAP recipe that I shared on sunday: low FODMAP Tom Kha Kai soup.

I always knew stroganoff sauce by name, but I had never made it myself before. So I was curious to find out a little more about it and give making the recipe a try. 

Low FODMAP and vegan stroganoff sauce

When I started looking for recipes with stroganoff sauce, I noticed that stroganoff sauce is made in a lot of different ways. Stroganoff sauce is originally served with the dish beef stroganoff (or stroganov) and originates in Russia.

On Pinterest, I mainly saw recipes where the stroganoff sauce is a white creamy sauce. A sauce made with stock and often cream or sour cream. 

In the Dutch recipes that I found, stroganoff sauce usually was a red sauce. Also a sauce with stock and cream, but using also tomato pasta en ground paprika. 

Wikipedia told me that there are many different versions of this recipe, but that the original recipe always contains stock, mustard and sour cream and that some variations add tomato sauce.

In America, beef stroganoff is often made with a sauce of mushrooms and (sour) cream (that explains all the white sauce recipes I found on Pinterest). 

What exactly is thé real stroganoff sauce, is not clear for me after this search. But both variants definitely sound good! For this vegan and low FODMAP stroganoff sauce, I chose to make a sauce with tomato paste in it. These are the ingredients that I have used: 

  • Stock (make sure no high FODMAP ingredients have been added)
  • Mustard (make sure no high FODMAP ingredients have been added)
  • 1 can of tomato paste
  • Oyster mushrooms and canned mushrooms (both are low FODMAP)
  • The green part of spring onion
  • Alpro rice cuisine (as a vegan and low FODMAP replacement for cream)
  • Ground paprika
  • Ground chili

The result was a delicious creamy stroganoff sauce! To add some extra vegetables to the meal, I also added bell pepper and spinach. You can also variate with other low FODMAP veggies. I chose to eat the vegan stroganoff sauce with pasta, but it is also great with rice. 

The American version of beef stroganoff also sounds delicious to me, so if you would like to see a low FODMAP recipe for that (with beef, mushrooms and cream sauce), definitely let me know!

A plate of low FODMAP vegan pasta stroganoff
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low FODMAP vegan pasta stroganoff with gnocchi on a plate

Vegan pasta stroganoff

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5 from 1 review

  • Author: Karlijn
  • Total Time: 30 minutes
  • Servings: 2 1x


A low FODMAP and vegan pasta stroganoff! Homemade stroganoff sauce with lots of veggies, served with pasta. Gluten-free, lactose-free and dairy-free.


  • 1 green bell pepper*
  • 125 g (4.4 oz) canned mushrooms
  • 125 g (4.4 oz) oyster mushrooms (you can also use only canned mushrooms or oyster mushrooms)
  • 150 g spinach (I used frozen)
  • 1 can tomato paste (70 g / 2.5 oz)
  • 2 stalks spring onion, only the green part
  • 75 ml (1/3 cup) low FODMAP stock
  • 175 ml (3/4 cup) Alpro rice cuisine
  • 1 tsp mustard (make sure no high FODMAP ingredients have been added)
  • 1 tsp ground paprika
  • A pinch of ground chili
  • A pinch of salt
  • 400 g (14 oz) gluten-free gnocchi or 160 g (5.6 oz) gluten-free fusilli
  • Optional: nutritional yeast flakes for serving
  • Optional: fresh parsley or basil for serving


  1. Cut the bell pepper into pieces. Rinse the canned mushrooms and drain. Clean the oyster mushrooms and cut into pieces. Cut the green part of the spring onion into rings.
  2. Heat some oil in a pan and fry the bell pepper until softened. Add the oyster mushrooms and canned mushrooms and fry shortly.
  3. If you use normal pasta, you can now boil it according to the instructions on the package.
  4. Add the frozen spinach and heat until defrosted. Some water will come out, but that is no problem because we can use it to make the sauce with.
  5. Add the mustard, tomato paste and stock. Season with ground paprika, ground chili and salt.
  6. If you use gnocchi, boil this now according to the instructions on the package.
  7. Add the rice cuisine, stir and leave to simmer for a few minutes. Taste and season with some extra of the spices if necessary.
  8. Garnish with nutritional yeast and fresh parsley or basil to taste.


*Bell pepper has been retested in 2022 and green bell pepper is low FODMAP in larger amounts than red bell pepper. Therefore, I advise using green bell pepper for this recipe.

  • Prep Time: 30 min
  • Category: Dinner
  • Method: Cooking
  • Cuisine: Russian


  • Serving Size: 1 serving (1/2) using gnocchi
  • Calories: 481
  • Fat: 9
  • Carbohydrates: 80
  • Fiber: 9
  • Protein: 14
Somebody with a fork taking a bit out of a low FODMAP vegan pasta stroganoff

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  • This looks great. I’m going to get missing pantry ingredients today!!!

  • in2insight says:

    Finding you blog has been like an oasis in the desert.
    Many of the non vegan recipes have been easy to convert with mostly good results.
    This dish was great and a very different spin on stroganoff from what we are used to, which was a lovely and delicious surprise.
    Made it with pasta.
    Thank you for sharing!

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