Low FODMAP Marinara Sauce

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This marinara is a bold, smooth tomato sauce that’s gentle on digestion. It uses leek greens and garlic-infused olive oil for authentic depth, skipping high-FODMAP garlic and onions. You get a hearty, homemade taste that works beautifully over low FODMAP pasta, veggies, or proteins. Easy to make and freezer-friendly, it’s perfect for weeknight meals and meal prep.

Ingredients Needed

• ¼ cup garlic-infused olive oil: FODMAP-safe way to add garlic flavor
• 1 cup leek greens, sliced: use only the dark green parts—they’re low FODMAP and add mild oniony depth
• 28 oz can diced tomatoes (with juice): base of the sauce, rich and chunky
• Salt, to taste: enhances all the flavors

Optional add-ins (FODMAP-safe):

• 1 tsp dried oregano or basil
• 1 tsp sugar (if tomatoes are too acidic)
• ¼ tsp red pepper flakes for mild heat

How To Make Low FODMAP Marinara Sauce

Sauté Leeks
Heat garlic-infused oil in a large saucepan over medium-high heat. Add leek greens and sauté for 2 minutes, stirring often to soften slightly.

Add Tomatoes & Boil
Pour in the diced tomatoes and their juice. Add a few pinches of salt and any optional seasonings. Bring to a boil.

Simmer the Sauce
Once boiling, reduce heat to medium-low, cover, and simmer for about 45 minutes. Stir occasionally to prevent sticking.

Cool & Blend
Remove from heat and let cool slightly. Blend using an immersion blender or regular blender until you reach your preferred texture. Avoid over-blending—it should remain a sauce, not soup. You can also use a potato masher for a chunkier result.

Taste & Adjust
Taste and add more salt or seasoning if needed.

Serve
Enjoy over low FODMAP pasta, zucchini noodles, spaghetti squash, or your favorite low FODMAP Italian dish.

Recipe Tips

• Use only leek greens, not the white parts—they’re FODMAP-friendly
• Avoid over-blending—too much blending can thin the sauce
• Enhance flavor naturally with herbs or a pinch of sugar if needed
• Double batch-friendly—great for freezing
• Serve warm for best taste and consistency

How to Store & Reheat

Room Temperature: Not recommended—store chilled
Fridge: Store in an airtight container up to 5 days
Freezer: Freeze in portions for up to 2 months. Thaw in fridge and reheat gently on stove or microwave

Nutrition Facts (per serving, ~½ cup)

• Calories: ~80
• Sodium: ~150 mg
• Protein: 1.5 g
• Fat: 6 g
• Carbs: 6 g
• Fibre: 1.5 g
• Sugar: 3 g

FAQs

Q: Are canned tomatoes low FODMAP?
Yes—plain canned tomatoes without garlic or onion are low FODMAP in moderate servings.

Q: Can I use garlic or onion?
No—use garlic-infused olive oil and leek greens instead to get similar flavors safely.

Q: Can I skip the blending step?
Yes—you can mash the sauce with a potato masher or leave it chunky if preferred.

Q: What pasta is low FODMAP?
Brown rice pasta (up to 1 cup cooked), spaghetti squash (½ cup), and hearts of palm noodles are all safe choices.

Q: Can I use this sauce in baked dishes?
Absolutely—it’s perfect for low FODMAP lasagna, chicken parmesan, or stuffed peppers.

Try More Recipes:

• Low FODMAP Ketchup Recipe
• Low FODMAP Hummus Recipe
• Low FODMAP Hot Sauce Recipe