Low FODMAP Baked Feta Pasta

This viral baked feta pasta recipe is worth all credits! This low FODMAP version is as yummy and easier to digest. A simple and delicious recipe for a quick weeknight dinner. Go and buy yourself some feta cheese before it’s sold out!

In the last weeks my Instagram feed was filled with all kind of baked feta pasta videos. I was curious to try it but I confess I was a little bit skeptical.

Well, my skepticism totally disappeared after taking the first bite of this insanely good pasta!

This baked feta pasta is simply divine! And I’m not exaggerating. Believe me, it’s worth all the videos I saw. It went straight to my top 3 favorite pasta recipes. And I lived in Italy, where I was able to taste some of the best pasta of my life!

The original Baked Feta Pasta recipe

Picture a block of feta cheese on a platter, surrounded by cherry tomatoes, all drizzled with olive oil and seasoned with salt and black pepper (and chilli, if you like spicy). 15 minutes in the oven, a little more to brown. Add the cooked pasta and some basil leaves and that’s it! Easy, huh? And it’s worth all the buzz around it!!

If you want to see the original recipe for this uunifetapasta created by Finnish blogger Jenni Häyrinen, click here. 

My Low FODMAP Baked Feta Pasta Recipe

This recipe was quite easy to adapt to the Low FODMAP diet with this couple of changes:

1. Gluten free pasta instead of normal pasta.
2. I reduced the amount of gluten-free pasta to follow the recommendations of Monash University. And also cherry tomatoes, since we are limited to 45g per meal.

Feta cheese is low FODMAP. The amount of lactose in it is small. That’s why it appears in green on the Monash app and that’s why it’s safe for us. Please note that cheese is high in fat and that it can affect gut motility. It’s better to stick to 1/4 of the recipe, to avoid symptoms.

The original recipe is made with spaghetti but I preferred to use gluten-free penne pasta. I also reduced the amount of olive oil, as suggested by dietitian Sandra Rosmaninho Almeida. This is because, even though it is low FODMAP, the fat in olive oil can alter intestinal motility. After making it, I also confirm that the recipe doesn’t need that much oil.

After baking, the author suggests grilling on top of the oven. I think it burns too much so I prefer to leave it in the middle of the oven to brown. Simpler!

Also this Healthy Tuna Pasta and this Tuna Noodles Casserole are ideal for a quick family dinner. And they’re ready in half an hour!

Just be aware that, if you’re also cooking it for children, it is better to avoid the chilli, because it’s quite spicy!

So don’t forget to buy some feta, try it and I’d love to read you comments below.

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4.73 from 11 votes

Low FODMAP Baked Feta Pasta

The viral baked feta pasta recipe adapted to the low FODMAP diet. A simple and delicious recipe for a quick weeknight dinner.

Prep Time5 minutes mins

Cook Time25 minutes mins

Total Time30 minutes mins

Course: Dinner

Cuisine: Low Fodmap

Keyword: cherry tomatoes, feta, pasta

Servings: 4 people

Author: My Gut Feeling

Ingredients

• 12.5 oz | 350g gluten free penne pasta
• 7 oz | 200g (1 block) greek feta cheese
• 6.3 oz | 180g cherry tomatoes
• 3.4 fl oz | 100ml olive oil
• 0.35 oz | 10g (1/2) red chilli seedless and chopped
• Pinch of black pepper
• Pinch of salt
• Bunch of fresh basil leaves

Instructions

• Pour half of the olive on the bottom of the baking dish. Place the whole feta block on top.
• Chop the red chili pepper and add on top of feta cheese. Pour the rest of the olive oil on top. Place the cherry tomatoes on the sides and roll around in oil. Season with black pepper and a pinch of salt.
• Preheat oven to 400ºF | 200ºC and bake for 15 minutes in the middle rack. Turn the heat to 440ºF | 225 C, and use the grilling mode for another 10 minutes.
• Cook the pasta al dente according to cooking instructions.
• Roughly break the feta and mix with tomatoes.
• Add the pasta, mix well with the sauce and top with basil leaves.

Notes

UPDATE 2022 Cherry tomatoes have been retested. They passed from a safe serving size of 2.65oz | 75g (fructans) to 1.59oz | 45g (fructose). The recipe has been revised and updated taking this into account. The change was minor: from 7 oz|200g of cherry tomatoes to 6.3|180g. For more information check the Monash FODMAP’s latest updates.

Tried this recipe?Mention @mygutfeelingblog or tag #mygutfeeling!

This recipe has been revised and updated according to Monash FODMAP’s latest updates.