Low FODMAP Alfredo Sauce

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This low FODMAP Alfredo sauce is rich, smooth, and packed with flavor – without triggering digestive issues. It uses garlic-infused olive oil to mimic traditional flavor, and lactose-free cream to keep it creamy and safe for sensitive digestion. Perfect over gluten-free pasta or low FODMAP zoodles, it’s quick and ready in just 10 minutes.

Ingredients Needed:

• ½ cup unsalted butter: low FODMAP in this amount.
• 1½ cups lactose-free heavy cream: gentle on gut.
• 1 tbsp garlic-infused olive oil: for garlic flavor, FODMAP-safe.
• ½ tsp Italian seasoning: dried, no onion or garlic.
• ¼ tsp salt (optional): or skip if reducing sodium.
• ¼ tsp black pepper: optional, adds depth.
• 2 cups grated Parmesan cheese: aged, Monash-approved cheese.

How To Make Low FODMAP Alfredo Sauce:

Melt Butter and Cream:
In a large skillet, melt the butter with the lactose-free cream over low heat. Simmer gently for 2 minutes.

Add Garlic Flavor and Seasoning:
Whisk in the garlic-infused olive oil, Italian seasoning, salt, and pepper. Simmer for 1 minute.

Melt the Cheese:
Whisk in the Parmesan cheese gradually. Keep whisking until smooth and creamy.

Serve:
Pour over warm gluten-free pasta or vegetables. Serve immediately.

Recipe Tips:

• Use lactose-free cream to avoid digestive upset.
• Avoid real garlic – only use infused oil, not garlic pieces.
• Use freshly grated Parmesan for better melt and lower lactose.
• Add a pinch of nutmeg or lemon zest for flavor variation.

How to Store & Reheat:

• Room Temperature: Use within 2 hours.
• Fridge: Store in a sealed container up to 4 days.
• Freezer: Not ideal – may separate. If freezing, reblend gently when reheating with a splash of lactose-free milk.

Nutrition Facts (Per ¼ Cup Serving):

• Calories: ~210
• Sodium: ~270mg
• Protein: 7g
• Fat: 21g
• Carbs: 1g
• Fibre: 0g
• Sugar: <1g

FAQs:

Is Alfredo sauce low FODMAP?
Traditional Alfredo isn’t, but this version uses lactose-free cream and garlic-infused oil, making it suitable for IBS-safe eating.

Can I use coconut cream instead of heavy cream?
Yes, if it’s full-fat and FODMAP-safe per serving. Be sure to check labels.

What pasta works best with this sauce on a low FODMAP diet?
Use gluten-free pasta made from rice, corn, or quinoa. Zucchini noodles also work well.

Can I add protein to this sauce?
Yes! Add cooked chicken breast or firm tofu for a complete meal.

Try More Recipes:

• Low FODMAP Strawberry Jam
• Low FODMAP Oyster Sauce
• Low FODMAP Miso Soup