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 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 recipe. There are several brands that sell these (at least here in the Netherlands), so you can pick the brand you like.
- Tomato sauce: I make tomato sauce with canned sieved tomatoes (tomato passata). Canned tomatoes have been tested and contain an average amount of fructose in servings of 138 grams and more.
Therefore, I assume that sieved canned tomatoes can be used in a similar serving. I advise using a maximum of 100 grams of tomato passata per serving.
This recipe serves four, so I use 400 grams of tomato passata in total. Because this is quite a small amount for making a sauce for lasagna, I also add 100-150 ml of stock.
You can use a stock cube or stock powder that doesn’t contain any high FODMAP ingredients. Leave to simmer until the sauce thickens.
If the sauce is too thin, you can make it a bit thicker using cornstarch.
- White sauce: when I first made white sauce from scratch, I was afraid it was very hard to make. But it is actually quite simple.
You make white sauce with lactose-free milk, gluten-free flour, and butter. I use lactose-free cow’s milk.
I think plant-based milk such as almond milk should also work, but I haven’t tested this.
For the gluten-free flour, I use Schär Mix It Universal. You can also use a similar gluten-free flour mix. Just don’t use any special flour such as almond milk or coconut flour. This won’t work to make the sauce.
Butter is low FODMAP and hardly contains any lactose because of the way it is processed. Therefore it can be used in this recipe.
If you are very sensitive to lactose, you can also replace this with a lactose-free margarine.
- Minced meat: I use lean minced meat in this recipe. If you want to make this recipe vegetarian, you can use a vegetarian mince that is also low FODMAP.
I am not sure whether such products can be found where you live. Here in the Netherlands, we have one or two brands of vegetarian mince that are also low FODMAP.
But be aware that such products often contain FODMAPs such as wheat, garlic powder, or onion powder.
- Vegetables: for vegetables, I use green bell pepper, canned mushrooms, and carrots.
If you want to add more vegetables to the lasagna, you can use some more mushrooms and carrots or add another low FODMAP veggie.
Note that red bell pepper is limited low FODMAP since 2022. A serving of 43 grams is safe, but at a higher serving, it is high in fructose.
Therefore I wouldn’t advise combining red bell pepper with canned tomatoes in one dish if you are still in the elimination phase or if you are sensitive to fructose.
Green bell pepper only becomes high in FODMAPs in a serving of 250 grams (fructans) and is therefore safe to eat in larger servings. I use green bell pepper for this low FODMAP lasagna.
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 than 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 it in the fridge.
You can heat the lasagna at 180 degrees Celsius (350 F) in the oven. I always start with 10 minutes and add a few more minutes if necessary.
More low FODMAP lasagna?
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 (12.3 oz) minced meat
- 400 ml (14.1 oz) sieved tomatoes (tomato passata)*
- 100 – 150 ml (3.5 to 5 oz) stock (made with a low FODMAP stock cube)
- 1 tsp cornstarch
- 1 green bell pepper*
- 200 g (7.1 oz) carrots
- 200 g (7.1 oz) canned mushrooms
- 1 tsp Italian herbs
- 9 – 10 gluten-free lasagna noodles
- 50 g (3.5 oz) grated cheese
- 1 mozzarella
- An oven dish
For the white sauce
- 25 g (2 tbsp) butter
- 25 g (3 tbsp) gluten-free flour
- 300 ml (1o.1 oz) lactose-free milk
- 30 g (1.1 oz) grated cheese
- Pepper and salt
- Pre-heat the oven to 175 degrees Celsius (350 F)
- Cut the carrot and the bell pepper into small pieces. Rinse the mushrooms and drain well.
- Fry the minced meat until done. Add the vegetables and fry 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 cornstarch. Put 1 tsp of cornstarch in a small bowl and add a little bit of water. Stir with a whisk until smooth. Add this to the sauce and stir well.
- Make the white sauce by melting the butter in a pan on low heat. When the butter has melted, add 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 simmer 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, a layer of white sauce, and finish with a little bit of grated cheese. Continue with tomato sauce and another layer of lasagna noodles. White sauce again and some grated cheese. 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.
- Cut the mozzarella into slices and divide it over the top of the lasagna.
- Bake the lasagna in the oven for 40 minutes. Cover the oven dish with aluminum 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 red bell pepper from this dish. Green bell pepper is low FODMAP in larger servings, so you could use 1 green bell pepper instead.
- Prep Time: 20 min
- Cook Time: 40 min
- Category: Dinner
- Method: Oven
- Cuisine: Italian
- Serving Size: 1 serving
- Calories: 625
- Fat: 30
- Carbohydrates: 50
- Fiber: 6
- Protein: 36
Keywords: low FODMAP lasagna, low FODMAP lasagna bolognese, gluten-free lasagna bolognese
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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