Low FODMAP Creamy Bacon Pasta
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.
Ingredients
Make gluten freePASTA
leek (green leaves only, finely chopped - can sub in green onion/spring onion leaves)
FODMAP
strips of bacon (diced)
FODMAP
gluten free penne pasta made from rice and corn (uncooked amount)
FODMAP
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.
SAUCE
butter or dairy free spread
Dairy Free
gluten free all purpose flour
FODMAP
low FODMAP chicken stock/vegetable stock
FODMAP
dried oregano
Gluten Free
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Learn moreMethod
- 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.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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
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