Low FODMAP Beetroot Pasta Sauce

6 People
5 min

Looking for a delicious sauce that is also a low FODMAP friendly recipe AND substitutes for tomato sauce? Well, look no further than this delicious low FODMAP pasta sauce made with goats cheese and beetroot. It will quickly become a weeknight staple!

This beetroot pasta sauce is one of my all time favorite low FODMAP recipes to make and eat because it is so simple, takes just a few minutes to prepare, and really adds loads of delicious flavor to any pasta dish! It is the perfect pasta sauce if you do not tolerate tomatoes or simply are looking to add more unique flavors into your low FODMAP recipes rotation.

While tomato is low FODMAP friendly, it is not always well tolerated by those of us with SIBO + IBS, amongst other gut health issues, so finding a substitute for tomato sauce is a must if you love easy weeknight pasta recipes. I find this goats cheese and beetroot pasta sauce recipe to be a year round favorite!

Following a low FODMAP diet can feel challenging, especially when you are new to the diet or in the elimination phase. I love to use the Monash University FODMAP App as my low FODMAP friendly foods bible when I am looking for meal inspiration. In the app, you can search for your favorite foods to determine their low FODMAP serving sizes. This way, when you’re ready to add foods back into your diet you can do so safely with less risk of an upset stomach!

What You Need To Make Beetroot + Goat Cheese Pasta Sauce

Canned or pickled beets

Goat Cheese

Olive Oil

Garlic Infused Olive Oil

Lemon Juice

Fresh Thyme

Why You Should Make This Low FODMAP Beetroot Pasta Sauce Tonight!
  • It is fast and easy to make. This low FODMAP recipe comes together in the food processor in just 5 minutes!
  • It is a great way to get in an extra serving of veggies. If you struggle to fit the recommended daily serving of veggies into your low FODMAP diet, this is a great way to sneak a little extra in!
  • It feeds 6-8 people. Whether you have a large family, are entertaining, or are looking to prepare this low FODMAP pasta sauce during your meal prep time, you’ll get at least six servings out of it.


Are beets low FODMAP?

It depends. I know, that’s an annoying answer but hear me out. If you are looking to make this a low FODMAP pasta sauce, your best bet is to use canned or packaged beets or pickled beets. According to Monash University’s FODMAP app, 2 ounces of canned beetroot is a low FODMAP friendly serving size. Beetroot can be high in fructans above 2 ounces, so if you are very sensitive to fructans, you can adjust the amount of beets used. However, since this beetroot pasta sauce recipe makes 4-6 servings, even if you are sensitive to fructans, this recipe is still low FODMAP friendly based on the amount of beetroot called for, according to Monash University findings.

Is goat cheese low FODMAP?

Goat cheese is in fact low FODMAP friendly, in fact many cheeses are considered low FODMAP friendly which is great news if you tolerate lactose. You can find more in depth information on low FODMAP friendly cheeses here.

How long will this beetroot pasta sauce keep for?

You may store this goats cheese and beetroot pasta sauce in a mason jar or container with an airtight lid for up to one week safely in the refrigerator.

What type of pasta should I serve this goats cheese and beetroot pasta sauce recipe with?

I prepared my low FODMAP beetroot pasta sauce using my favorite gluten free linguini but you can use tagliatelle, fettuccine or even gnocchi if you like.

Beetroot Pasta Sauce Tips, Tricks + Substitutions

This recipe works best with pre-cooked canned or packaged beets. You can roast your own beets if you prefer, but that will dramatically increase preparation time.

If you are using pickled beets, note that you may want to decrease the amount of lemon juice you are using as pickled beets already have an acidic flavor that you will want to balance out.

Using fresh lemon juice is always preferable, but if you do not have any lemons on hand you can use bottled lemon juice. It will work just as well.

If you do not have fresh thyme, you can use dried or ground thyme instead. Start off with 1 teaspoon and then adjust to taste.

If you would like to make this low FODMAP recipe vegan friendly, you may substitute your favorite vegan goats cheese or vegan ricotta cheese.

If you are looking for additional low FODMAP pasta sauce recipes that do not contain tomato, you can try this delicious Kale Pesto recipe or this cozy Pumpkin Sage sauce.

Low FODMAP Beetroot Pasta Sauce

Recipe details

  • 6  People
  • Prep time: 5 Minutes Cook time: 0 Minutes Total time: 5 min
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  • 6.5 oz beets cooked (1 package)
  • 3 oz goat cheese
  • 2 tbsp olive oil
  • 1 tbsp garlic oil
  • 2 tbsp lemon juice
  • 2 tsp fresh thyme


Add all ingredients to a food processor or blender and blend until smooth and creamy.
Adjust lemon, garlic oil and thyme flavors according to taste and season with additional salt and pepper if desired.
If serving immediately, pour desired amount of sauce over freshly cooked pasta. Fold sauce into noodles using a silicone spatula, garnish with additional goat cheese + fresh thyme and enjoy.
Kimberly | Pretty Delicious Life
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