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Lower FODMAP Roasted Red Pepper Pasta
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Lower FODMAP | Recipe


  • 4 cups cooked low FODMAP pasta (I like Taste Republic Gluten-Free Fettuccine)
  • 1 (15-ounce) jar roasted red peppers, drained (or 2 medium freshly roasted red bell peppers)
  • ⅓ cup canned 100% pumpkin puree
  • 2 tablespoons garlic-infused olive oil
  • 1 cup low FODMAP milk (I use unsweetened almond milk)
  • 1 tablespoon tapioca starch (or cornstarch)
  • ¼ cup fresh basil leaves (or 1 tablespoon dried basil)
  • 3 tablespoons nutritional yeast (or parmesan cheese)
  • Salt and pepper


  1. Optional: If using freshly roasted red peppers, start with the next section of instructions before moving to the pasta step.
  2. Cook low FODMAP pasta according to package directions. Once cooked, drain and toss with a little olive oil. Set aside.
  3. Place roasted red peppers, pumpkin puree, olive oil, milk, tapioca starch, basil leaves, and nutritional yeast into a blender. Blend until smooth.
  4. Pour sauce into a large skillet and heat over medium-high heat, stirring occasionally. Once sauce reaches a simmer, reduce heat and continue to stir until it just slightly thickens. Add pasta and toss to mix. Season with salt and pepper.
  5. Serve pasta warm with optional garnishes.
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