I’ve taken one of the most decadent, creamy pasta dishes, penne alla vodka, and made the classic pasta sauce low-FODMAP and dairy-free. Tomatoes and carrots are roasted and mashed together to create a delicious orange sauce that doesn’t need cream. It goes perfectly with any gluten-free pasta!
Although I make this low-FODMAP pasta sauce all the time, if I’m honest it reminds me of an ex-boyfriend who ate mostly white and pink items from the kids’ menu that might have been penne alla vodka a large food group.
He had other wonderful qualities, but being my taste co-pilot wasn’t one of them. In a sense, this lightened-up, low-FODMAP vodka sauce reminds me of my current love and how grateful I am to be with an adventurous eater.
Sure, there may have been a time when my husband would have preferred that dose of cream by a long shot, and by the end of the night was more than willing to face the consequences. But he also always surprises me with his love for green things.
When I’m feeling lazy and don’t have time to come up with new low-FODMAP dinner ideas, I reach for this low-FODMAP pasta sauce and some gluten-free pasta.
You might not be able to tell from the photos, but this dairy-free vodka sauce contains absolutely no milk, cream, or thickeners—not even the nut or coconut varieties! It also has a lot less tomatoes than usual, making it a great option for those sensitive to acidity or nightshades. Roasted carrots and a low FODMAP amount of fennel give the sauce that beautiful reddish-orange color and a touch of sweetness.
You toss this trio on a sheet pan and let it caramelize in the oven, then add it to a blender along with some vegetable broth or water. The resulting sauce is thick, velvety, and absolutely delicious. If you’re not making low-FODMAP pasta sauce, you can add some garlic or shallot to the frying process, but I love the simplicity of this recipe and how many nutrients are packed into the non-dairy vodka sauce.
Is tomato sauce low FODMAP?
Most store-bought pasta sauces contain garlic and onions, which are two big high-FODMAP foods. Vodka sauce also contains whipped cream, which is not dairy or lactose free.
There are a few brands that make low FODMAP pasta sauces – this is one of my favorites. But other than that, it’s super easy to make at home, and in the case of this vodka sauce, even tastier.
To replace the dairy, I use carrots to brighten the color and texture. And to replace some of the alliums, I use low FODMAP fennel. Fennel is one of those tricky “middle” FODMAP ingredients. You can get away with 1/5 of an onion per serving, which seems like an odd measurement. To simplify the math, I used half a medium onion in this recipe, which will take you below your threshold for just using 1/3 of the sauce in one sitting.
How to make low FODMAP pasta
To serve this low-FODMAP pasta sauce, you simply want to prepare your gluten-free pasta of choice. Remember that only gluten-free grains are low-FODMAP. Fortunately, there are now many great pasta brands. I especially like brown rice spaghetti or penne for this low-FODMAP vodka sauce.
The sauce should ideally be tossed with 12oz gluten free pasta serving 4 people with a side salad. If you’re new to this diet, check out this helpful guide to cooking gluten-free pasta.
I want to say that this low FODMAP tomato sauce is so good, my ex wouldn’t even realize it wasn’t his usual penne alla vodka. But we both know that’s probably not true, and the exact reason I’ve happily traded in both the pasta and love departments.
More delicious low-FODMAP pasta recipes:
Read on for the recipe for this healthy low FODMAP pasta sauce and don’t forget to check out these other low FODMAP vegetarian recipes.
With health and hedonism,
Phoebe
Low FODMAP vodka pasta sauce
This lightened-up take on vodka sauce uses roasted carrots, tomatoes, and fennel to create a super flavorful, creamy sauce with no added cream or thickeners. It’s a low-FODMAP tomato sauce that’s also gluten-free, dairy-free, and packed with nutrients. Just toss it together with your favorite gluten-free penne pasta!
portions 4
Ingredients
- 1 Pound carrots about 3 large, unpeeled and cut into 1-inch pieces
- 1.5 Pound vine tomatoes about 4 medium, quartered
- 1/2 fennel bulb cut into thin wedges
- olive oil
- sea-salt
- 1 Cup vegetable broth or water
- 12 ounces gluten free penne optional, for serving
- 1/3 Cup basil leaves optional, for garnish
- Oil enriched with garlic optional, for garnish
- Red pepper flakes optional, for garnish
instructions
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Preheat your oven to 450°F. Line a sheet pan with parchment paper.
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Arrange the tomatoes, carrots and fennel on the baking sheet and season with 1 teaspoon of sea salt. Drizzle the vegetables generously with olive oil, arrange cut-side down in an even layer so each piece touches the pan, and place in the oven.
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Roast until tomatoes have shriveled and released their juice and carrots are tender, about 40 minutes. Take the pan out of the oven.
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Place the vegetables in a high power blender along with the vegetable stock or water and puree until smooth, adding more stock as needed. Store the sauce in an airtight container in the fridge for up to 2 weeks later, or go ahead and make pasta.
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Prepare Pasta: Bring a large pot of salted water to a boil. Cook the noodles according to package directions. Reserve 1 cup of starchy pasta water and drain in a colander. Return the pasta to the pan along with 1 cup of the vodka sauce, adding a little pasta water to fluff it up if it seems too thick. Add more sauce as needed and save the rest for another use.
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Divide the penne alla vodka among bowls and garnish with basil, red pepper flakes, and a dash of garlic oil, if using.
If you do, tag @phoebelapine and #feedmephoebe – I’d love to see it!