Low FODMAP Pasta Sauce (30-Minute Marinara, No Garlic or Onion)

Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian

Published July 1, 2026

A rich, garlicky-tasting low FODMAP marinara made **without onion or garlic** — using garlic-infused oil and spring onion greens for full flavor. Ready in 30 minutes, freezer-friendly, and Monash-aligned per serve.  ## Why This Sauce Is Low FODMAP - **Garlic-infused oil** delivers garlic flavor without fructans (fructans aren't oil-soluble) - **Spring onion greens only** (no white bulbs) - **Canned tomatoes** limited to ½ cup (100 g) per serve — Monash safe - **No onion, no garlic cloves, no honey** See our [FODMAP Stacking Guide](/blog/fodmap-stacking-guide) to plan portions across a full pasta meal. ## Monash Portion Safety | Ingredient (per serve) | Amount | Status | |------------------------|--------|--------| | Canned tomatoes | ½ cup (100 g) | 🟢 Low | | Tomato paste | 2 tbsp | 🟢 Low | | Fresh basil | Unlimited | 🟢 Low | | Spring onion greens | Unlimited | 🟢 Low | | Garlic-infused oil | Unlimited | 🟢 Low | **Safe serve:** ½ cup sauce over 1 cup cooked GF pasta. ## Variations 1. **Bolognese:** Add 250 g browned ground beef or turkey 2. **Arrabbiata:** Add ¼ tsp red pepper flakes 3. **Vodka sauce:** Stir in 3 tbsp lactose-free cream + 2 tbsp vodka at end 4. **Roasted red pepper:** Blend in 1 roasted red pepper (½ cup max) ## High → Low FODMAP Swap Chart | Instead of | Use | |------------|-----| | Garlic cloves | Garlic-infused olive oil | | Onion | Spring onion greens (dark parts only) | | Jarred marinara | Homemade with canned tomatoes | | Regular pasta | GF pasta (rice, corn, quinoa) | | Parmesan (>40 g) | Parmesan 40 g max per serve | ## Common Mistakes - **Using whole garlic cloves** — even removed later, fructans leach into the sauce - **Overshooting tomato portion** — >¾ cup canned tomatoes per serve tips into moderate - **Store-bought marinara** — nearly all contain onion & garlic - **Adding regular onion** — swap for spring onion greens only ## Make-Ahead & Storage - **Fridge:** 5 days in airtight jar - **Freezer:** 3 months — freeze in ½-cup portions for easy meals - **Reheat:** Gentle simmer with 1 tbsp water to loosen ## Serve With - [Low FODMAP Chicken Stir Fry base swap](/recipe/low-fodmap-chicken-stir-fry) - [Roasted Low FODMAP Vegetables](/recipe/low-fodmap-roasted-vegetables) — spoon sauce over - GF spaghetti + parmesan (40 g) - [Low FODMAP Dinner Hub](/low-fodmap-dinner-recipes) **Sources:** [Monash University](https://www.monashfodmap.com/), [Kate Scarlata RDN](https://www.katescarlata.com/) *Reviewed by our editorial team. Informational only — not medical advice.*

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