Low FODMAP zucchini pasta is the perfect dinner for days when your gut needs something light, warm, and nourishing. This dish swaps traditional pasta with spiralized zucchini and uses lean ground turkey for a protein-packed base. It’s seasoned with gut-friendly herbs and finished with a gentle, no-tomato sauce that keeps things low FODMAP and inflammation-free. It’s everything you want from a cozy dinner — without the digestive aftermath.
Low FODMAP Zucchini Pasta with Turkey Mince
Low FODMAP zucchini pasta with lean turkey mince, light herbs, and a gentle tomato-free sauce — a high-protein IBS-friendly dinner that's easy on digestion.
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).