Low FODMAP lasagna bolognese
I have been blogging for almost 4 years now and this is the first time that I share a recipe for a real low FODMAP lasagna on my blog. How bad is that!
I must say that I have never been a big fan of lasagna. The dish never really appealed to me. Until, a few weeks ago, I decided to make a lasagna anyway. My boyfriend loves lasagna and I often got requests from you guys for a low FODMAP lasagna.
And what do you think? I thought this lasagna was amazing. We ate it twice in two weeks because it was so good. I think my no-lasagna phase is officially over!
How to make low FODMAP lasagna?
A classic lasagne Bolognese is made with a tomato meat sauce and a white sauce. I made both of these sauces too for this lasagna. I will share the most important ingredients for this low FODMAP lasagna Bolognese below:
- Gluten-free lasagna noodles: I use gluten-free lasagna noodles for this recipes. There are several brands that sell these, so you can pick the ones you like.
- Tomato sauce: I make the tomato sauce with canned tomato passata. Canned tomatoes have been tested and contain an average amount of fructose at servings of 115 gram and more.
Therefore I advise to use a maximum of 100 gram tomato passata per serving.
This recipe serves four, so maximum 400 gram of tomato passata for the entire lasagna. I think 400 gram of passata is not enough to make enough sauce for the lasagna. Therefore I add 100 to 150 ml of stock after I have added the tomato passata to the sauce. I make the stock with 1/2 low FODMAP stock cube. You can use a stock cube or stock powder that doesn’t contain any high FODMAP ingredients. Leave this to simmer for a few minutes until the sauce thickens.If the sauce is too thin, you can thicken it with some corn starch. Put 1 tsp of corn starch in a bowl and add a splash of water. Whisk this with whisk until smooth. Pour into the sauce and stir through.
- White sauce: when I first made white sauce from scratch, I thought it was very hard to make, but it is actually quite simple to make yourself.
You make white sauce with lactose-free milk, gluten-free flour and butter. I use lactose-free cow’s milk.
I think a plant-based milk such as almond milk should also work, but I haven’t tested this.For gluten-free flour, I use Schär Mix It Universal. You can also use a similar gluten-free flour mix, but don’t use special flours such as almond flour or coconut flour. This won’t work to make the sauce.Butter is low FODMAP and therefore you can use this during the low FODMAP diet. If you have to eat strictly lactose-free, you can use a lactose-free margarine instead of butter.
- Minced meat: I use lean minced meat (beef) for this lasagna.
- Vegetables: for vegetables I use bell pepper, canned mushrooms and carrot. If you want to add more vegetables to the lasagna, you can use some more mushrooms and carrots. You can also add another low FODMAP veggie.
Storing and freezing lasagna
You can store the lasagna in the fridge for two days. Put it in a closed storage box. You can also freeze the lasagna. The lasagna will be a bit drier when you freeze it then when you eat it fresh.
Put the lasagna into a freezer box in portions. It will stay good in the freezer for about 3 months. Take the lasagna out of the freezer one day before you want to eat it and thaw in the fridge.
You can heat the lasagna on 180 degrees in the oven. I always start with 10 minutes and add a few more minutes if necessary.
Do you like lasagna just as much as I do (it took me a while, but now I really do like it)? Then check out these lasagna recipes as well:
- Salmon and spinach lasagna
- Tuna lasagna
- Vegetarian spinach lasagna
- Italian lasagna casserole with corn tortillas
- Mexican lasagna casserole with corn tortillas
Low FODMAP lasagna bolognese. The recipe for the Italian classic in a low FODMAP version. With homemade white sauce and a lot of vegetables. A delicious comfort food dish that is also gluten-free and low lactose.
- 350 g minced meat
- 400 ml sieved tomatoes (tomato passata)*
- 100 – 150 ml stock (made with a low FODMAP stock cube)
- 1 tsp corn starch
- 1 bell pepper*
- 100 g carrots
- 150 g canned mushrooms
- 1 tsp Italian herbs
- 9 – 10 gluten-free lasagna noodles
- 100 g grated cheese
- An oven dish
For the white sauce
- 25 g butter
- 25 g gluten-free flour
- 300 ml lactose-free milk
- Pepper and salt
- Pre-heat the oven to 175 degrees Celsius (350 F)
- Cut the carrot and the paprika into small pieces. Rinse the mushrooms and drain well.
- Fry the minced meat until done. Add the vegetables and bake for a few minutes.
- Add the sieved tomatoes and the Italian herbs and season the sauce with pepper and salt.
- Add the stock as well. Leave the sauce to simmer for a few minutes until it thickens.
- If the sauce stays too thin, you can bind it with a little bit of corn starch. Put 1 tsp of corn starch in a small bowl and add a little bit of water. Stir with whisk until smooth. Add this too the sauce and stir well.
- Make the white sauce by melting the butter in a pan on low heat. Add, when the butter has melted, the flour and stir for 2 minutes with a whisk.
- Add the milk little by little. Continue to stir with the whisk, so you get a smooth sauce.
- Stir 30 g of the grated cheese into the white sauce and season with salt and pepper. Leave the sauce to boil on low heat for a few minutes, so it can thicken.
- Take your oven dish. Put a thin layer of tomato sauce into the oven dish. Then a layer of lasagna noodles and then a layer of white sauce. Continue with tomato sauce and another layer of lasagna noodles. Repeat this until you have used all noodles. I made three layers using 3 lasagna noodles at a time. End with a layer of tomato sauce and divide the rest of the cheese over the top of the lasagna.
- Bake the lasagna in the oven for 40 minutes. Cover the oven dish with aluminium foil after 20 minutes, otherwise the top of the lasagna might burn.
*In 2022, the low FODMAP quantities for peppers and tomatoes have been adjusted. Red bell pepper and tomato are both high in fructose in larger quantities and are therefore no longer so easy to combine. If you are still in the elimination phase or know that you react to fructose, I recommend omitting the paprika from this dish.
- Prep Time: 20 min
- Cook Time: 40 min
- Category: Dinner
- Method: Oven
- Cuisine: Italian
Keywords: lasagna, lasagne, bolognese, FODMAP, gluten-free
Are you looking for some more low FODMAP dinner inspiration? Then make sure to also check out my recipe round-up blog with 33 low FODMAP dinner recipes. Lots of yummy recipes!
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