When it comes to cooking quick and easy dinners, I often end up with a pasta dish. I’m lucky enough to have a cheap-ish supermarket brand pasta available that’s low FODMAP and gluten free. Spaghetti is now a frequent ingredient in my weekly meal plan. And why not? There are so many different pasta recipes to experiment with, I’ll never grow bored of it. Once I learned how easy it is to make a cheesy cream sauce, it didn’t take long for this low FODMAP creamy mushroom pasta to make it to my dinner table.
Ingredients for low FODMAP creamy mushroom pasta
These are the ingredients that go on your shopping list to make spaghetti.
Gluten-free spaghetti – I use a supermarket brand pasta made of corn flour. Cooked gluten-free pasta was tested safe by Monash up to 143 grams per serving.
Canned mushrooms – Fresh mushrooms are very high in FODMAPs, but canned mushrooms are tested safe up to 75 grams per serving. The canning liquid leaches some of the FODMAPs out of the mushrooms. Rinse well before using them.
Chicken breast – I prefer using chicken breast, use thighs if you like it better.
Rice-based cooking cream – A healthier option than lactose-free cream. I either use Alpro Rice Cuisine or Provamel Rice Cuisine.
Arugula – You’ll add the arugula at the very last minute so it stays a little crunchy.
Pecorino cheese – Because this cheese is low in lactose, it is low in FODMAPs. Other hard Italian cheeses like Parmesan or Grana Padano are good substitutes as well.
About that cream sauce
I’m a little bit on the fence about the ingredients for the cream sauce. For this recipe, I used a rice-based cooking cream (Alpro Rice Cuisine). It’s a great dairy-free alternative and doesn’t list any high FODMAP ingredients. On the other hand, when it comes to taste, nothing beats lactose-free cream. I’ve tried it by using 150ml lactose-free cream, adding pecorino, and then letting the sauce cook for a few minutes on low heat to let it thicken. An indulgence, I tell you.
Ultimately I decided on the rice-based cooking cream because it saves me a lot of calories. Eating high-fat foods can also affect gut motility, and trigger IBS symptoms. So this really comes down to personal preference.
Low FODMAP creamy mushroom pasta with arugula
- 130 grams gluten free spaghetti
- 200 grams boneless chicken breast
- 10 grams margarine
- 200 ml rice-based cooking cream
- 30 grams pecorino cheese
- 150 grams canned mushrooms
- 90 grams arugula
- salt and pepper
- Cook the spaghetti according to the packet instructions.
- Put a nonstick skillet on the stove on medium-high heat and melt the margarine. Rinse the canned mushrooms well and add to the skillet. Let the mushrooms brown slightly while stirring occasionally.
- Cut the chicken breast into bite-sized pieces and add to the mushrooms. Fry until the chicken is just done.
- Turn the heat low. Grate pecorino cheese and reserve about a tablespoon of cheese for ganishing. Pour the rice-based cooking cream into the skillet, add grated pecorino and stir until the cheese dissolves into the sauce. Season with salt and pepper.
- Drain the spaghetti and stir it into the cream sauce.
- Take the skillet off the heat. Stir in the arugula and plate up immediately. Garnish with the reserved grated pecorino.
- Canned mushrooms are low FODMAP up to 75 grams per serving (after that, high in mannitol).
- Cooked gluten free pasta is low FODMAP up to 145 grams per serving (after that, high in fructans).
Blogpost and recipe last revisited September 2022.