A bowl of low FODMAP pasta puttanesca with a fork in it

Low FODMAP pasta puttanesca

It was Sunday and I felt like having a traditional Italian pasta. Not just a spaghetti bolognese because that one is on the menu regularly here, but something different.

When searching online, I found a list by Martha Stewart with classic Italian pasta recipes everyone should know how to make. I already made a few of them in a low FODMAP version, such as the spaghetti carbonara, spaghetti bolognese and lasagna, but several I had never made of even heard of.

There was one pasta that caught my attention instantly: pasta puttanesca. A pasta with only low FODMAP ingredients, so I thought making a low FODMAP pasta puttanesca wouldn’t be too difficult.

Pasta puttanesca has a few ingredients that not everybody may like. It is a pasta with a basis of tomatoes / tomato sauce, anchovies, olives and capers.

My boyfriend’s first reaction was: no way I am going to eat that, so I had it all for myself, haha. I love these little salty anchovies and I also love myself some olives in my pasta.

It is a super flavourful pasta and because of the main ingredients it hardly needs any spices. For me, this low FODMAP pasta puttanesca is definitely a keeper. I love it!

low FODMAP pasta puttanesca in a bowl photographed from above
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low FODMAP pasta puttanesca - karlijnskitchen.com

Low FODMAP pasta puttanesca

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  • Author: Karlijn
  • Total Time: 20 min
  • Servings: 2 1x
  • Diet: Gluten Free


Low FODMAP pasta puttanesca! An Italian classic. Pasta with anchovy and capers


  • 160 g gluten-free spaghetti
  • 1 tbsp olive oil or low FODMAP garlic-infused olive oil
  • 200 g peeled tomatoes (canned)
  • 100 g cherry tomatoes*
  • 80 g canned anchovies
  • 60 g black olives, pitted
  • 1 tbsp capers
  • Fresh basil or parsley
  • Pepper and salt
  • Grated (parmesan) cheese


  1. Cook the spaghetti according to the instructions on the package.
  2. Heat 1 tbsp of olive oil in a pan. You can also make your own low FODMAP garlic-infused oil by adding a clove of garlic to the oil when it is hot. Fry the garlic for 1-2 minutes and remove it from the oil. Use the oil in the recipe.
  3. Cut the olives in half or in slices. Add them together with the anchovies and the capers to the oil. Fry this for two minutes.
  4. Cut the cherry tomatoes in half and chop the peeled tomatoes smaller too. Add to the pan. Heat until the sauce starts to simmer.
  5. Drain the spaghetti and save a bit of the cooking water. Stir the spaghetti into the sauce. Add a bit of the cooking water if necessary and leave the pasta sauce to simmer for a few more minutes.
  6. Chop the basil or parsley and add to the sauce. Officially parsley is used in this recipe, but I chose basil because I like it better. Taste and season with salt and pepper (you won’t need a lot of salt because of the salty ingredients in the pasta).
  7. Divide the pasta over two plates. Serve with grated (parmesan) cheese to taste.


*Tomatoes have been retested in 2022 and are now limited low FODMAP. If you are still in the elimination phase or know that you react to fructose. I advise against combining canned tomatoes and cherry tomatoes in one recipe. I would leave the cherry tomatoes out. If you know you tolerate fructose, you can use both.

  • Prep Time: 20 min
  • Category: Dinner
  • Method: Frying
  • Cuisine: Italian

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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