Low FODMAP Creamy Bacon Pasta
Ingredients
MAKE GLUTEN FREEServings:
PASTA
0.75
leek (green leaves only, finely chopped - can sub in green onion/spring onion leaves)*
3
English spinach (finely chopped)
250
strips of bacon (diced)*
1
olive oil
250
gluten free penne pasta made from rice and corn (uncooked amount)*
1
sweet corn kernels (frozen or fresh)
0.75
frozen peas (amount per serving is low FODMAP)
SAUCE
3
butter or dairy free spread*
3
gluten free all purpose flour*
2
low FODMAP chicken stock/vegetable stock*
125
cream cheese (this is a low FODMAP amount per serving - you can swap in lactose free cream cheese)
1
dried oregano*
1
black pepper
Low FODMAP Creamy Bacon Pasta
I made this meal one night as a throw together meal but it was so good I had to share it with you! This creamy bacon pasta is loaded with budget-friendly veggies and is so good no one will know it is low FODMAP. I also love that I can pull this meal together in 30 minutes.
Now I do want to note that this is an energy-dense meal as it features bacon and cream cheese. If you are sensitive to high fat meals, then this particular recipe might not be the right choice for you.
FODMAP notes: Peas, sweet corn and cream cheese all have low FODMAP serving sizes that can be enjoyed during the first phase of the low FODMAP diet. We've done the FODMAP math for you, so all you need to do is divide the recipe into the recommended number of servings.
-
Gluten Free -
Low FODMAP -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
PASTA
0.75
leek (green leaves only, finely chopped - can sub in green onion/spring onion leaves)*
3
English spinach (finely chopped)
250
strips of bacon (diced)*
1
olive oil
250
gluten free penne pasta made from rice and corn (uncooked amount)*
1
sweet corn kernels (frozen or fresh)
0.75
frozen peas (amount per serving is low FODMAP)
SAUCE
3
butter or dairy free spread*
3
gluten free all purpose flour*
2
low FODMAP chicken stock/vegetable stock*
125
cream cheese (this is a low FODMAP amount per serving - you can swap in lactose free cream cheese)
1
dried oregano*
1
black pepper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
796
Fat
49.7g
Saturates
16.6g
Protein
17.5g
Carbs
69.8g
Sugars
7.9g
Fibre
5.3g
Salt
1.2g
Iron
2.6mg
Calcium
94.5mg
Calories
796
Fat
49.7g
Saturates
16.6g
Protein
17.5g
Carbs
69.8g
Sugars
7.9g
Fibre
5.3g
Salt
1.2g
Iron
2.6mg
Calcium
94.5mg
Calories
796
Fat
49.7g
Saturates
16.6g
Protein
17.5g
Carbs
69.8g
Sugars
7.9g
Fibre
5.3g
Salt
1.2g
Iron
2.6mg
Calcium
94.5mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place a large saucepan of hot water onto boil (you’ll use this for your pasta).
- Finely dice the leek leaves, finely slice the spinach, and dice the bacon.
- Place a frypan over medium heat and add a drizzle of olive oil. Fry the bacon and leek for 4-5 minutes until the bacon is slightly crispy.
- While the bacon cooks, place the pasta on to cook according to packet directions.
- Once the bacon is crispy, add the spinach, sweet corn and peas to the pan and cook for about 4 minutes until the spinach has wilted (add extra oil to the pan if needed). Transfer the bacon mixture to a bowl.
- Return the frypan to medium-low heat. Add the butter/dairy free spread and allow to melt. Then add the flour and stir for 1 minute or so until frothy. Pour in the stock, a splash at a time, until the sauce base is thick. Turn down the heat to low, add the oregano and season generously with a few grinds of black pepper. Then add the cream cheese to the pan in dollops, whisk until melted through (it's okay if there are a few small lumps). Remove the sauce from the heat - don't let it boil otherwise the sauce will split).
- Once the pasta is tender, reserve a cup of pasta water, then drain. Stir the bacon mixture and pasta into the sauce. If needed add a few splashes of the reserved pasta water or boiling water to the dish to loosen the sauce. Serve in bowls and enjoy!
- Leftovers reheat well the next day - just note that the pasta will be less saucy as it will absorb some liquid overnight.
Buying Tips
Make sure you buy a leek that has long green leaves (this is the low FODMAP part), as you can’t use the white/light green leek bulb (this part is high FODMAP). Once you've finished harvesting the leaves place the leek in a glass of water on a window sill and the leaves will reshoot so you can harvest them again.
Choose gluten free pasta, not spelt or wheat based pasta as these can be high FODMAP. Also avoid pasta products that have added high FODMAP ingredients like inulin, soy flour, lupin flour, and amaranth flour.
If some of your household are not low FODMAP or gluten free then you can cook them normal pasta, however make sure you cook it separately.
When selecting your bacon, choose one that isn’t cured using high fructose corn syrup or fructose. Bacon cured using honey is okay - honey has a small low FODMAP serving and the amount of honey used per serving of bacon should be well within low FODMAP guidelines. Please note that if the packet says that the product is 'Manuka Smoked' this is the type of wood used to smoke the bacon and these products are considered low FODMAP.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Choose a stock that does not include onion or garlic. Massel have a range of low FODMAP, gluten free and vegan stock powders that are certified as low FODMAP. This product can be brought online around the world and is available from some supermarkets. Also check your Monash University FODMAP Diet App or FODMAP Friendly App for additional options. Or use our homemade chicken stock or vegetable stock.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Anna Sloan (RD)
Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More
