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).