Turkey Bolognese
Lean ground turkey simmered with tomatoes and lactose-free milk for a classic Italian sauce. Rich umami flavor with 3g fiber per serving—best enjoyed during stable remission when tomato acidity is better tolerated.
Turkey Bolognese
Lean ground turkey simmered with tomatoes and lactose-free milk for a classic Italian sauce. Rich umami flavor with 3g fiber per serving—best enjoyed during stable remission when tomato acidity is better tolerated.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Sauce
Pasta
Instructions
Heat garlic-infused oil in a large pot or Dutch oven over medium-high heat until shimmering.
Equipment: large pot or Dutch ovenAdd ground turkey and cook 8-10 minutes, breaking it apart with a wooden spoon, until deeply browned and no pink remains. The browning creates fond (caramelized bits) that add depth to the sauce.
Tip: Deep browning builds rich flavor—don't rush this stepAdd diced carrots and celery. Cook 5 minutes, stirring occasionally, until vegetables are softened but not mushy.
Pour in white wine and cook 3-4 minutes, stirring to scrape up any browned bits (fond), until the liquid has mostly evaporated and you can no longer smell the alcohol.
Tip: Scrape up all the browned bits from the bottom—that's flavorStir in crushed tomatoes, oregano, salt, and pepper. Bring to a gentle bubble.
Reduce heat to low and simmer uncovered 30 minutes, stirring occasionally, until sauce has thickened and deepened in color.
Tip: Low and slow breaks down tomato fibers, making the sauce gentler on your gutStir in lactose-free milk and simmer 5 more minutes to meld the flavors and round out the acidity.
Tip: The milk tames tomato acidity—a classic Italian technique. Don't skip this if tomatoes tend to bother you.Meanwhile, bring a large pot of salted water to a rolling boil. Cook pasta according to package directions until al dente.
Equipment: large potDrain pasta, reserving 1/2 cup of the starchy pasta water.
Tip: Starchy pasta water helps the sauce cling to the noodlesToss pasta with sauce in a large serving bowl, adding pasta water a splash at a time if the sauce seems too thick.
Equipment: large serving bowlGarnish with fresh torn basil and shaved Parmesan if using. Serve immediately.
Notes
Storage
Refrigerate sauce in an airtight container for up to 5 days. Freezes well for up to 3 months—portion into freezer bags for easy weeknight meals. Reheat gently on the stovetop, adding a splash of water or milk if needed to loosen the consistency.
No onion in soffritto
Traditional Bolognese builds flavor on a base of onion, carrot, and celery (soffritto). We omit the onion to keep this low-FODMAP compliant while still getting aromatic depth from the other vegetables and garlic-infused oil.
Milk tames acidity
Adding lactose-free milk at the end is a classic Italian technique that rounds out the sauce and reduces the harsh edge of tomato acidity. If tomatoes tend to bother you, this step is essential.
Half turkey, half beef
For a richer, more traditional flavor, use 12 oz ground turkey and 12 oz lean ground beef. Both are generally well-tolerated protein sources during remission.
Gluten-free pasta
Any gluten-free pasta works here. Rice-based or corn-based varieties hold up well to the hearty sauce. Check FODMAP status of specific brands.
Make-ahead
The sauce improves after a day in the fridge as flavors meld. Make ahead and reheat when ready to serve over freshly cooked pasta.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
