This low FODMAP Creamy Tuna Pasta recipe is a great option for the cold weather we are experiencing here in Australia. If you’re wondering what to cook for a meal to feed the whole family or to bring to a potluck dinner, that will also allow for leftovers for lunch the next day, this is the recipe for you! The recipe contains a source of grains, dairy, vegetables and protein, so is so it ticks the boxes for a nutritionally balanced meal. It can also be easily prepared and served later, simply add the final product into a casserole dish and reheat in the oven or microwave when desired.
Areamy tuna pasta recipe would usually be high FODMAP due to several ingredients. Flour is combined with butter to make a roux, which is a base for the sauce. Instead just use a low FODMAP flour. The recipe would also traditionally contain pasta, milk and cheese which are high FODMAP. However, low FODMAP alternatives such as Liddells Lactose Free Shredded Cheese are substituted for these ingredients to make it a great low FODMAP meal option.
Making a roux into a creamy sauce would traditionally be done over the stove top, however we have used a quick and easy alternative method using a microwave.
Recipe: Low FODMAP Creamy Tuna Pasta
Prep time: 5 minutes
Cook time: 15 minutes
- 1 ½ cups low FODMAP pasta
- 1 cup spinach
- 1tbsp low FODMAP flour such as Lo-Fo Pantry All Purpose Flour, White Wings or Orgran Gluten Free Plain Flour
- 1tbsp unsalted butter
- ½ cup lactose-free milk such as Liddells Lactose Free Full Cream Milk
- ½ cup Liddells Lactose Free Shredded Cheese (or other lactose-free or dairy-free cheese to make it low FODMAP)
- 180g tinned tuna (drained)
- ½ cup diced tomato
- Green onions and extra cheese to serve
1. Half fill a medium-sized pot with water and bring to the boil.
2. Add pasta to the pot and boil for 8-12 minutes or until cooked.
3. While the pasta is cooking, add the spinach to a bowl and cover with boiling water. Leave for 1 minute before straining to remove the water.
4. To prepare the creamy sauce, add the butter to a glass jug and melt in the microwave (or over a stove).
5. Put the flour into the jug and stir until the butter and flour is combined.
6. Add the milk to the jug and microwave for 30 second intervals, stirring in between each interval, until the milk is hot and the mixture is well combined as a creamy sauce.
7. Once the milk is hot, add half of the cheese and stir well until melted. Then add the second half of cheese and stir to combine. If the cheese does not completely melt, heat the mixture for another 30 seconds in the microwave and stir well.
8. Strain the pasta once cooked and rinse over with hot water to remove excess starch.
9. Place the pasta back in the pot and add the creamy sauce, spinach, tuna, tomato and stir to combine.
10. Serve the pasta dish into bowls and top with green onions and cheese to serve.
Liddells has a range of FODMAP friendly certified products including milks, yoghurts and Lactose Free Shredded Cheese. Liddells still uses dairy in their products to give them the same great taste of regular dairy products. However, they add in the lactase enzyme, which helps our bodies to break down and digest the lactose in dairy products. Normally our bodies produce the lactase enzyme however people with lactose intolerance produce less lactase, which is why they are unable to tolerate normal lactose-containing dairy products. The lactose in dairy is also a component that makes dairy products high FODMAP. Liddells Lactose Free Shredded Cheese is a great alternative to regular cheese in recipes and can also be used on pizza, spaghetti bolognaise, nachos, baked potatoes, wraps and sandwiches. The cheese also contains calcium, which is an important mineral for strengthening bones and teeth. Liddells Lactose Free Shredded Cheese is only available in Australia but can be purchased at Coles, Woolworths and other independent stores.