Main, Uncategorized

FODMAP Friendly Pesto Pasta

November 20, 2015
Low FODMAP Pesto Pasta

The quality of gluten or wheat free pasta has really improved making pasta one of my favourite quick FODMAP friendly dishes. This recipe is super fresh making it a great summer dish.

There seems to be a rather green theme going on at my house lately! Not that this is a bad thing, eating lots of greens over the summer period is refreshing and it doesn’t always have to be in the form of a salad. This week I was given some spinach that had been freshly grown in a friends garden. They had been lucky with a good harvest and had excess amounts so being the non-foodwaster that I am, they knew I would come up with something to use it up! Keeping on the green theme, my beans I recently planted are growing extremely well and now are starting to develop flowers meaning my beans won’t be far away. However last night I found our sheep dog puppy Meg sleeping up in the pot on top of the beans! She likes to sleep in long grass and having recently done the mowing I guess this looked like her best option. Luckily they look to have bounced back well with only a few broken leaves.

FODMAP friendly greens

Meg the sheep dogThis recipe is really quick to make and another great midweek dish. I would have also added chicken thighs but I didn’t have any at the time. It would also still be super yummy without any meat as a vegetarian dish. Being aware of your tolerance to lactose is important on a low FODMAP diet. I am fortunate enough to personally be very tolerant however I know others that can’t have any at all.  The way that parmesan is processed and the fact that it is a hard cheese means that the lactose levels are low and should be well tolerated by most people, but as always when trying something new be aware of how you react.

Low FODMAP Pesto Pasta


30g rocket leaves

160g baby spinach leaves

1/4 cup olive oil

2 tbsp pine nuts

60g parmesan cheese

Sea salt flakes

240g short cut bacon rashers, chopped

250g gluten/wheat free pasta (I prefer the San Remo brand)


  1. Place in a blender the rocket, spinach, olive oil, pine nuts, parmesan and a good ‘3 finger’ pinch of sea salt. Blend until completely smooth.
  2. In a large pot, boil enough water to cook your pasta. Once boiling add the pasta and cook until al dente. Strain and put aside.
  3. Using the same pot, add the chopped bacon and cook, then add the cooked pasta and pesto back into the pot, stirring well to combine.
  4. Serve with an extra sprinkle of parmesan cheese.

Delicious served hot or cold as a pasta salad!!


You Might Also Like


  • Reply Alicia January 11, 2016 at 9:44 am

    Hi Melissa,

    I love your website! All your recipes are so fresh and tasty!
    Just wondering if you can tell me, how long will the pesto keep in a container in the fridge for?
    Or is best to use it straight away?

    • Reply Melissa January 11, 2016 at 10:09 am

      Thanks Alicia! I prefer to use it straight away, but it will keep well in the fridge also, just make sure you have it covered with a little extra olive oil to ensure it is not exposed to any air.

  • Reply Kim August 2, 2017 at 1:58 pm

    Your recipes look great! I am just starting out with the low fodmap diet and was going to make this recipe. I bought the San Remo brand of GF pasta but I am a little confused as it contains soy flour and I have read that this is high fodmap. Are you able to clarify?

    • Reply Melissa October 18, 2017 at 10:36 pm

      Hi Kim, thanks for the kind words. Referring to the Monash Uni FODMAP app, gluten free pasta is ok up to 1 1/2 cups per serve, although it doesn’t specify any particular brand. For me personally I tried it based on that info and I was ok, I’ve eaten it many times since. Hope that helps a little!

  • Reply Morgan October 24, 2017 at 6:50 am

    I made this recipe this evening and it was delicious! Thank you so much! I’m veggie so I swapped out the bacon for some grilled halloumi and it worked great! The thing that really impressed me was how quick and simple the recipe is and how fresh and tasty the dish is. This will definitely become a weeknight go-to dinner.

    • Reply Melissa October 24, 2017 at 12:25 pm

      Hi Morgan, so glad you enjoyed it!! Halloumi for bacon sounds like a great swap, I love Halloumi! Will definitely try this next this I make it.

  • Reply Ruby November 7, 2017 at 5:59 pm

    Hi Melissa,
    I love it!

    • Reply Melissa November 7, 2017 at 8:56 pm

      Great to hear Ruby!!

  • Reply Amanda Stanbury January 8, 2018 at 12:12 pm

    My daughter is having alot of trouble with ibs! She’s just been diagnosed and finding what she can jave and tolerate has been difficult! I have cooked a few of these recipes on your site and was received well by her! Im so thankful xx

    • Reply Melissa January 8, 2018 at 9:41 pm

      So great to hear Amanda! Thanks for takin the time to visit!

    Leave a Reply