Low FODMAP Zucchini Pasta When your belly needs a break, but you’re longing for something warm and comforting, Low FODMAP Zucchini Pasta is the way to go. This dish is made with spiralized zucchini noodles (aka “zoodles”) instead of traditional wheat pasta, a light, veggie-filled swap that you can digest easily and even eat cold the next day for lunch.
It’s got lean ground turkey for a protein-packed punch, and the sauce? No tomatoes here! This recipe replaces all of the acidic, tomato-based sauces with a mild, low-FODMAP alternative using infused oils, fresh herbs, and a little splash of lemon + pumpkin puree to pump it up a bit! You still get the savory comforts of pasta night, but without the bloat, reflux or belly drama.
✅ Why it’s IBS-Friendly:
- Courgetti are low FODMAP by nature (just watch your serving size- don’t eat any more than 65g in one go)
- Ground Turkey provides lean, easily digestible protein
- No garlic and onion, less tomato — triggers of flare-ups in many remote places.
- Fast to prepare and easy to digest
Here is a recipe to make sure that everything is starting out on the right foot. Refer to the Monash University FODMAP App for safe serving sizes.
This is one of those dinners you’re going to return to again and again — hearty, balanced, and terrifically fire-friendly.
Low FODMAP Zucchini Pasta with Turkey Mince
Equipment
- Spiralizer (or julienne peeler)
- Non-stick skillet
- Knife & chopping board
- Wooden Spoon
- Mixing bowl
Ingredients
- 1 medium zucchini spiralized (or 1½ cups pre-spiralized)
- 120 gram lean ground turkey
- 1 tbsp garlic-infused olive oil FODMAP-safe, no actual garlic pieces
- 1 tbsp chopped green onion green tops only
- 1 tsp dried oregano
- ½ tsp smoked paprika
- ¼ cup homemade red pepper purée or low-FODMAP tomato substitute
- Salt and pepper to taste
- 1 tbsp lactose-free parmesan or nutritional yeast Optional
Instructions
Spiralize Zucchini:
- Use a spiralizer or julienne peeler to create zucchini noodles. Pat dry with a paper towel to remove excess moisture.
Cook Turkey:
- In a skillet over medium heat, add garlic-infused oil and ground turkey. Sauté until cooked through and slightly browned.
Season:
- Stir in oregano, paprika, green onion tops, salt, and pepper.
Add Sauce:
- Pour in the red pepper purée and stir to combine. Simmer for 2–3 minutes.
Add Zoodles:
- Toss in zucchini noodles and cook for 2–3 minutes until just tender (not soggy).
Serve:
- Plate and top with nutritional yeast or lactose-free cheese, if desired. Serve warm.
Notes
📊 Nutrition Table
| Nutrient | Amount | Key Benefits |
|---|---|---|
| Protein | 29g | Lean muscle support |
| Carbohydrates | 10g | Light fuel |
| Fiber | 4g | Gut-friendly digestion |
| Total Fat | 18g | Satiating, anti-inflammatory |
| Saturated Fat | 3g | Balanced fats |
| Sodium | 350mg | Flavor support |
| Vitamin C | 35% DV | From zucchini & red pepper |
| Iron | 2.5mg | Red blood cell health |
📝 Important Notes:
- Zucchini releases water — don’t overcook or your “pasta” will go soggy.
- Use garlic-infused oil, not garlic — this keeps it FODMAP-safe.
- You can prep components ahead and store separately for up to 2 days.
- Want it spicier? Add a pinch of chili flakes (FODMAP-safe in small doses).