Spaghetti with Meat Sauce
Rich tomato and ground beef sauce over tender spaghetti. The long simmer breaks down meat for easier digestion, while garlic-infused oil delivers flavor without high-FODMAP triggers.
Spaghetti with Meat Sauce
Rich tomato and ground beef sauce over tender spaghetti. The long simmer breaks down meat for easier digestion, while garlic-infused oil delivers flavor without high-FODMAP triggers.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
Meat Sauce
Pasta
Instructions
Heat garlic-infused oil in a large pot over medium-high heat until it shimmers.
Equipment: large pot, wooden spoonAdd ground beef and cook, breaking it up with a wooden spoon into small crumbles, until no longer pink and lightly browned, 8-10 minutes.
Tip: Breaking the meat into small crumbles helps it cook evenly and makes it easier to digestStir in crushed tomatoes, tomato paste, water, dried basil, dried oregano, salt, black pepper (if using), and sugar. Mix well to combine.
Bring the mixture to a simmer, stirring to combine all ingredients.
Reduce heat to low and let the sauce simmer gently, uncovered, for 25-30 minutes, stirring occasionally. The sauce should thicken and the flavors will meld together.
Tip: The long simmer deepens flavor and breaks down the meat for easier digestionMeanwhile, bring a large pot of salted water to a boil. Cook spaghetti according to package directions until al dente.
Equipment: large pot, colanderDrain pasta in a colander, reserving 1/2 cup of the starchy pasta water before draining.
Tip: Pasta water is liquid gold—the starch helps sauce cling to noodlesAdd the drained pasta directly to the pot of meat sauce and toss to coat. If the sauce seems too thick, add pasta water a few tablespoons at a time until it reaches your desired consistency.
Serve immediately, topped with grated Parmesan cheese and fresh basil leaves if desired.
Notes
Storage
Refrigerate sauce and pasta separately in airtight containers for up to 3 days. Sauce freezes well for up to 3 months—portion into individual servings for easy reheating. Reheat sauce gently on the stovetop, adding a splash of water if needed to loosen.
Garlic-infused oil
The fructans in garlic are water-soluble, not fat-soluble, so infusing oil with garlic delivers flavor without the FODMAPs. Make your own by gently heating olive oil with whole garlic cloves for 10 minutes, then discarding the garlic. Never eat the garlic pieces.
Why the sugar
The small amount of sugar neutralizes natural tomato acidity, making it gentler on sensitive stomachs. For extra acid reduction, add a pinch of baking soda—it will foam briefly, which is normal.
Gluten-free option
Rice-based or corn-based pasta works well and keeps this recipe low-FODMAP compliant. These cook slightly faster than wheat pasta, so check a minute or two early.
Leaner meat
Ground turkey or chicken (93% lean) provides a lower-fat option that some find easier to digest. The long simmer still tenderizes these leaner proteins nicely.
Scaling
This sauce doubles or triples beautifully and freezes exceptionally well. Make a big batch on a good day for easy meals when you're not feeling up to cooking.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
