Low FODMAP healthy tuna pasta. An easy, quick and delicious meal with only 5 ingredients. Easy to digest and very nutritious.
This low fodmap healthy tuna pasta is one of my favorite pasta dishes! Seriously?! You’re maybe thinking that pasta with tuna is too simple a dish, made by students or those who don’t know how to cook. But this recipe, even if easy to make, is a game changer!
3 reasons to try this tuna pasta
- It’s super easy to make and takes less than half an hour
- Its flavor is fresh, delicious and addictive
- The sauce is healthy and nutrient-rich
The combination of two classic ingredients with a less classic one, give this tuna pasta sauce an amazing flavor and texture. It’s not anchovies or capers. Although they are staple ingredients in the traditional italian pasta tuna sauce, they’re not common in our kitchens. My suggestion includes easy-to-find foods. I was inspired by the italian tuna and tomato sauce (sugo al tonno in rosso), but added an ingredient (in bold below) that makes all the difference.
What you’ll need to make this low FODMAP healthy tuna pasta
- a can of tuna
- canned tomatoes (safe serving)
- broccoli (safe serving)
- basil
- gluten free pasta
The secret lies in the combination of the first three ingredients and how broccoli are cooked. You’ll need to pre-cook and crush them in the tomato and tuna sauce. A very simple hack that makes all the difference! And to avoid losing nutrients, you can cook pasta in the same water used to cook broccoli.
I used to make this tuna pasta before I had IBS. To make it low FODMAP, I just had to to adapt quantities and change the pasta to gluten free.
And if you like the combination of tuna + tomato, don’t forget to try my tuna noodles casserole, one of the blog’s favorite recipes.
This low FODMAP healthy tuna pasta is light, quick and delicious and makes a very nutritious lunch! And if you try this recipe, don’t forget to rate it or comment below.
Low FODMAP Healthy Tuna Pasta
Ingredients
- 1 can of tuna
- 5.3 oz | 150g canned tomatoes
- 7.95 oz | 225g broccoli
- 9 oz | 250g gluten free pasta
- Drizzle of olive oil
- Salt to taste
- Oregano to taste
- Basil leaves fot topping (optional but reccomended)
Instructions
- Sautée the tomatoes in a pan with a drizzle of olive oil, over high heat. Crush the tomatoes with a wooden spoon, cover and cook over medium heat.
- In a pan with boiling water and a pinch of salt, cook the broccoli for 10 minutes or until they are cooked. Remove them with a spoon, set aside and cook pasta in the same water, following the package instructions. Drain pasta and set aside.
- Shread the tuna in the tomato sauce and stir well. Add the cooked broccoli and crush them with a fork until you get a thick paste. Season with salt and oregano, stir and let cook for a few minutes. The sauce is ready.
- Serve the sauce over the pasta and top with basil leaves (optional but highly recommended).
Notes
This recipe has been revised and updated according to Monash FODMAP’s latest updates.
This was nice. It reminded me of one of my former recipes, crushing garlic and overcooked broccoli, possibly with anchovies, with salt and olive oil, serving it with pasta. I think it needs some more moisture though, maybe some pasta water? I may play with it a little. A third was plenty for me too. So thank you.
Nice to hear 🙂 Indeed, use pasta water to arrive to your prefered consistency. I use canned tomatoes in sauce, this will also moist more.