Low FODMAP baked spaghetti
We can’t get around the fact that it is autumn now. I love autumn, although I always have a bit of trouble with the transition from summer to autumn.
But once I get used to the colder weather, I get very excited about candles, blankets, sweaters, and tasty comfort food.
In my opinion, casseroles are one of the best comfort food meals. Hmm. I have a delicious pasta dish from the oven for you. Low FODMAP baked spaghetti or a low FODMAP spaghetti casserole.
How to make low FODMAP baked spaghetti?
I made a classic spaghetti with minced meat and tomato sauce. In this recipe, I chose to add one type of vegetable in addition to the tomato sauce.
I used oyster mushrooms. Oyster mushrooms are one of the only types of mushrooms that are low FODMAP in a large serving.
I do this because I notice that I sometimes suffer when I eat multiple kinds of vegetables in one meal. From the SIBO diet that I follow, I have also been instructed to try to eat fewer types of vegetables at a time.
When I get symptoms after a meal, I know precisely which vegetable is causing it and I can do something with that knowledge.
When my intestines start to get stronger and I can tolerate more, I can add more different vegetables to a meal.
If you would prefer to add extra vegetables, that is of course also possible. Make sure you don’t stack FODMAPs.
To make this recipe, we prepare the minced meat and vegetables in a pan.
Fry the minced meat and then add the oyster mushroom. And fry them for a few minutes.
Then add the herbs and tomato passata and make a sauce mixture.
You also cook the spaghetti. I used spelt spaghetti myself because I am testing adding more fructans to my diet.
Spelt spaghetti is low FODMAP up to 74 grams of cooked pasta per portion. So this is not much.
If you are still in the elimination phase or if you know that you cannot tolerate fructans or if you eat gluten-free, it is best to use gluten-free spaghetti.
The spaghetti and the sauce go together in a casserole dish. Of course, we finish by adding some cheese on top.
I chose parmesan cheese for the nice spicy taste and some slices of mozzarella on top. Both are low FODMAP. For more information about low FODMAP cheeses, look here.
The casserole goes into the oven until everything is warm and the cheese is bubbly. And then dinner is served!
Low FODMAP baked spaghetti
- Total Time: 40 min
- Servings: 2 1x
- Diet: Gluten Free
Description
A delicious low FODMAP baked spaghetti with minced meat, oyster mushrooms, and tomato sauce. A fantastic comfort food recipe. Gluten-free and low in lactose.
Ingredients
- 150 g gluten-free spaghetti or spelt spaghetti*
- 200 g lean minced beef
- 400 g oyster mushrooms
- 1 tsp dried oregano
- 1 tsp paprika powder
- 1/2 tsp pepper
- 1/2 tsp salt
- 150 ml tomato passata**
- 20 g grated parmesan cheese
- 1 ball of mozzarella
- A handful of fresh basil
Instructions
- Preheat the oven to 180 degrees Celsius (350 F).
- Cook the spaghetti according to the instructions on the package.
- Heat a pan and add the minced meat. Fry until cooked, stirring it regularly.
- In the meantime, scrub the oyster mushrooms clean and cut them into pieces.
- When the minced meat is done, add the oyster mushrooms and fry for 5 minutes.
- Add oregano, paprika powder, salt, and pepper. And also add the tomato passata to the minced meat mixture.
- Let simmer for 5 minutes.
- Drain the spaghetti and put it in a casserole dish.
- Divide the sauce over the spaghetti and stir together.
- Then divide the parmesan cheese over the pasta.
- Cut the mozzarella into slices and divide over the pasta.
- Place the baking dish in the oven for 20 minutes until the pasta is warm and the cheese is bubbly.
- Garnish the casserole with fresh basil and serve.
Notes
*Spelt spaghetti is limitedly low FODMAP. If you know that you do not tolerate fructans well or if you have to eat strictly gluten-free, it is better to choose a gluten-free pasta. If you can handle it, you can make this dish with spelt spaghetti.
**Can’t handle fructose well? Then use a maximum of 150 ml tomato passata for 2 people. That’s a safe portion. Would you like some more sauce? Then you can heat the tomato passata in a saucepan and add some stock (e.g. 100 ml). Then put 2 tsp cornstarch in a bowl and add a little water. Stir this into a paste. Stir this into the sauce to thicken the sauce a bit. Do you know that you tolerate fructose well? Then you can use some extra tomato passata. I would then choose 250-300 ml for 2 people.
- Prep Time: 20 min
- Cook Time: 20 min
- Category: Dinner
- Method: Oven
- Cuisine: American
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