Low FODMAP

    Low FODMAP Lasagna (Gluten-Free, IBS-Friendly)

    S
    Sarah Mitchell, RDN    •July 1, 2026

    Total Time

    70 min

    Servings

    6

    Prep

    25 min

    Cook

    45 min

    Share:
    Low FODMAP Lasagna (Gluten-Free, IBS-Friendly) — low FODMAP dinner ready to serve
    Sarah Mitchell, RDN
    Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian
    Published July 1, 2026

    A comforting classic reimagined: layers of gluten-free lasagna sheets, rich beef and tomato ragù (no onion or garlic), lactose-free béchamel and melted mozzarella. Feeds 6 and reheats beautifully.

    Ingredients

    • 12 gluten-free lasagna sheets (no-boil variety)
    • 500g lean ground beef
    • 3 tbsp garlic-infused olive oil
    • 400g canned crushed tomatoes
    • 2 tbsp tomato paste
    • 1 medium carrot, finely diced
    • 2 stalks celery, finely diced (max 10cm per serve)
    • 1 cup low FODMAP beef stock

    Instructions

    The Ragù (25 min)

    1. Brown the beef. Heat 2 tbsp garlic-infused olive oil in a large pan over medium-high heat. Add the ground beef in a flat layer, break up with a spoon, and cook 6–8 minutes until deeply browned. Drain excess fat.

    2. Add aromatics. Push the beef aside, add 1 tbsp garlic-infused oil, then the carrot and celery. Cook 5 minutes until softened.

    3. Build the sauce. Stir in tomato paste and cook 1 minute. Add crushed tomatoes, stock, oregano, basil and salt. Simmer uncovered for 15 minutes until thickened.

    The Béchamel (10 min)

    1. Make a roux. Melt butter in a saucepan over medium heat. Whisk in the gluten-free flour and cook 2 minutes to a smooth paste.

    2. Add milk gradually. Pour in lactose-free milk ½ cup at a time, whisking constantly to prevent lumps. Cook 4–5 minutes until thickened to double-cream consistency. Stir in nutmeg and salt.

    Assembly (10 min)

    1. Preheat oven to 190°C (375°F). Grease a 9x13 inch baking dish.

    2. Layer: 1/3 ragù → 4 lasagna sheets → 1/3 béchamel → sprinkle mozzarella. Repeat twice more. Top with béchamel, remaining mozzarella and parmesan.

    Bake (35 min)

    1. Cover with foil and bake 25 minutes. Remove foil, bake another 10 minutes until golden and bubbling.

    2. Rest 10 minutes before slicing — this is critical for clean slices.

    Serving

    Serves 6. Pair with a spinach salad and our Low FODMAP Pasta Sauce leftovers on the side.

    Storage

    Refrigerate up to 4 days or freeze individual slices up to 3 months.

    FODMAP Notes

    Traditional lasagna is a FODMAP minefield (onion, garlic, ricotta). This version rebuilds every layer to stay green:

    • GF lasagna sheets: Green — check the label for wheat or inulin. Verify with our FODMAP Food Checker.
    • Ground beef: Green — plain proteins are always safe.
    • Garlic-infused oil: Delivers garlic flavor without the water-soluble fructans.
    • Carrot & celery (small amounts): Both are green in the portions used per serve.
    • Canned tomatoes & tomato paste: Green at 1/2 cup and 2 tbsp respectively — always check for garlic/onion additives.
    • Lactose-free milk & butter: Perfect swap for standard dairy.
    • Lactose-free mozzarella and parmesan: Both green at the portions used.

    Skip these traditional additions: onion, garlic cloves, ricotta, cream, red wine, oregano blend seasonings (often contain onion powder). For more Italian ideas, see our Low FODMAP Dinner Hub. Log your response with the Symptom Tracker.

    This recipe follows guidelines from the Monash University FODMAP Program.

    Storage Tips

    Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.

    Recipe FAQs

    Rate this recipe

    Your rating

    You May Also Like

    The Ultimate Low FODMAP Chili: Smoky, Rich & Gut-Friendly (2026 Edition)
    Recipe

    The Ultimate Low FODMAP Chili: Smoky, Rich & Gut-Friendly (2026 Edition)

    If you have been navigating a sensitive gut or following the Low FODMAP diet, you likely mourn the loss of a hearty, comforting bowl of chili. Traditional recipes are veritable landmines for IBS sufferers, loaded with onion, garlic, and excessive amounts of galacto-oligosaccharides (GOS) from beans. But this is 2026, and we no longer compromise on flavor for the sake of digestion. This recipe is the result of extensive testing to replicate the deep, savory 'umami' punch of classic chili without a single clove of garlic or bulb of onion. We utilize the science of infused oils, the chemical browning of meat (the Maillard reaction), and strategic spice blooming to create a complex flavor profile. We also use carrots and bell peppers to provide the bulky texture usually provided by excess beans, keeping the legume content within strict Monash University green-light safety limits. Ideally suited for meal prepping, this chili actually tastes better after 24 hours in the fridge, allowing the spices to meld. It is rich, smoky, just spicy enough, and entirely safe for the elimination phase. Whether you are cooking for a family with mixed dietary needs or strictly for your own gut health, this dish proves that 'safe' food never has to be bland food.

    Low FODMAP Spinach and Feta Scrambled Eggs — High-Protein IBS-Friendly Breakfast
    Recipe

    Low FODMAP Spinach and Feta Scrambled Eggs — High-Protein IBS-Friendly Breakfast

    These Low FODMAP Spinach and Feta Scrambled Eggs are the ultimate savory, high-protein breakfast for anyone managing IBS or following the low FODMAP diet. Soft, custardy eggs are folded with wilted baby spinach, salty crumbled feta, and a hint of chive-infused olive oil for a flavor-packed bowl that comes together in just 10 minutes. Naturally gluten-free, grain-free, and gentle on sensitive digestion, this recipe is perfect for busy mornings, slow weekend brunches, or post-workout fuel. Serve over a slice of sourdough spelt bread or alongside a handful of low FODMAP fruit for a complete, satisfying meal.

    Low FODMAP Peanut Rice Paper Rolls with Dipping Sauce
    Recipe

    Low FODMAP Peanut Rice Paper Rolls with Dipping Sauce

    These refreshing Low FODMAP Peanut Rice Paper Rolls are the ultimate gut-friendly snack that takes just 20 minutes to prepare. Packed with crunchy vegetables, fresh herbs, and a creamy peanut dipping sauce, they're perfect for meal prep, lunchboxes, or a light afternoon snack. Each roll is bursting with color and flavor — julienned carrots, crisp cucumber, red bell pepper strips, and fragrant cilantro wrapped in delicate rice paper. The star of the show is the silky peanut dipping sauce, made with natural peanut butter, tamari, maple syrup, lime juice, and a hint of fresh ginger. Whether you're in the elimination phase of the FODMAP diet or just looking for a healthy, no-cook snack, these rolls deliver on every front.

    Comments (0)

    Please log in to comment.

    No comments yet. Be the first!