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Low FODMAP Spaghetti Bolognese

by Helen
Low FODMAP Spaghetti Bolognese

Beef bolognese is a favourite dinner in most households – making its way to the weekly meal plan. 

Eating your favourite dinners whilst following a low FODMAP diet can be challenging. There are so many foods which are not allowed and many which are allowed only in small servings. In the case of spaghetti bolognese, the ingredients which are usually used, which cannot be used on a low FODMAP diet are: garlic, onions, balsamic vinegar, beef stock and spaghetti. 

Difficult right! 

Here i’ve adapted my favourite spaghetti bolognese recipe to suit a low FODMAP diet – the addition of Worcestershire sauce balances out the richness of the tomato and brings a depth of flavour to the dish. 

I top this dish with parmesan and chive snippings – you can skip this step if you have neither in the house, but it makes the dish feel a bit more fancy – and adds nice cheesy kick. 

Serve on a bed of gluten free spaghetti, or spiralise some veg for vegetable spaghetti. 

Of course, if you know any of the below ingredients disagree with you – skip them. If you need help – ask me anything in the comments below! 

See more of my low FODMAP recipes here. 

How to make a Low FODMAP Spaghetti Bolognese 

Scroll down for recipe card and ingredient list.

1. Add minced beef and oil to a hot pan. Use your spatula to break up the chunks of meat (medium/high heat)

Low FODMAP Bolognese Recipe

2. Continue to stir and break up the meat as it browns 

Low FODMAP Bolognese Recipe

3. Cook until all pieces are browned

Low FODMAP Bolognese Recipe

4. Then drain off any access oil 

Low FODMAP Bolognese Recipe

5. Next add the dried herbs 

Low FODMAP Bolognese Recipe

6. Stir 

Low FODMAP Bolognese Recipe

7. Then add the tomato puree 

Low FODMAP Bolognese Recipe

8. And stir to coat the meat in the tomato puree

Low FODMAP Bolognese Recipe

9. Next add the tinned tomato

Low FODMAP Bolognese Recipe

10. And stir to mix evenly through the meat 

Low FODMAP Bolognese Recipe

11. Add the sugar

Low FODMAP Bolognese Recipe

12. And the Worcestershire sauce 

Low FODMAP Bolognese Recipe

13. Stir to combine then allow to simmer for 5 minutes

 Low FODMAP Bolognese Recipe

14. Serve on a bed of gluten free low FODMAP safe spaghetti, topped with parmesan and chives (optional) 

Yield: 4 People

Low FODMAP Bolognese

Low FODMAP Bolognese Recipe

A Low FODMAP spaghetti bolognese recipe made with lean mince and tinned tomatoes - with no onion or garlic.

Cook Time 25 minutes
Total Time 25 minutes

Ingredients

  • 1 Tsp Oil
  • 500g Minced Beef
  • 1 Tbsp Tomato Puree
  • 1 Tsp Oregano
  • 1 Tsp Rosemary
  • 1 Tsp Basil
  • 1/4 Tsp Thyme
  • 1x 400g Tin Chopped Tomato
  • 1 Tsp Sugar
  • 1 Tbsp Worcestershire Sauce

To Serve (Optional)

  • Chives
  • Parmesan
  • Gluten free or vegetable spaghetti

Instructions

  1. Heat the oil in a large, non-stick pan
  2. Add the minced beef and cook until browned - breaking up any large chunks
  3. Once browned, add the oregano, rosemary and basil
  4. Stir to coat the mince then add the tomato puree
  5. Stir and cook for 2 minutes
  6. Then add in the tin of tomatoes, sugar and Worcestershire sauce
  7. Bring to simmer, then turn the heat down and cook for 5 minutes
  8. Serve with fresh chives and parmesan (optional) on a bed of gluten free, low FODMAP safe spaghetti

Notes

Please do not use ingredients you know don't work for you - if you have any questions how to substitute ask me in the comments below. I am not a dietician.

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4 comments

Jane 3rd March 2020 - 7:53 pm

Really good recipe! Would make this even if I didn’t have to cook a low FODMAP bolognese. I did use garlic infused olive oil and add a pinch of asafoetida. Delicious.

Reply
Helen 9th March 2020 - 11:47 am

So happy to hear this Jane! 😀

Reply
Daniel Crawford 12th March 2020 - 6:41 pm

Have you managed to find a Worecestershire sauce without onion and garlic powders? I’m still in the elimination phase 🙁

Reply
Helen 24th March 2020 - 2:16 pm

Hi Daniel, the Monash Low FODMAP app suggests a safe serving size of 2 tablespoons – more info here: https://alittlebityummy.com/is-worcestershire-sauce-low-fodmap/
Good luck with your elimination phase 🙂

Reply

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