Low FODMAP lasagna bolognese with homemade bechamel sauce. The authentic italian recipe in a low FODMAP version. Also gluten free and low lactose.
It took me a while to publish this recipe because it’s one of those dishes I do by heart without the need to follow steps. It’s a family favorite so today I decided to share all the secrets I’ve learned when I lived in Italy, with a low FODMAP twist.
We all know how difficult it is to order lasagne in a restaurant while following the low FODMAP diet. It has too many FODMAP: wheat pasta, onion and garlic in the bolognese sauce, flour and milk in the bechamel/white sauce. This means you need to avoid eating lasagna in the first phases of the low FODMAP diet.
This is why I came up with this homemade low FODMAP lasagna with bechamel sauce. It may take a while to make but is quite easy to assemble. Take a look…
Low fodmap lasagna in 4 steps
- First step it to make a delicious homemade bolognese sauce with meanced meat, tomatoes and carrots. You can use beef, pork, a mix of the two and even chicken! I’ve tested all variations successfuly. This recipe can also be used to make a hearty spaghetti bolognese.
- Pre-cooked gluten-free lasagna sheets like these barilla’s gluten free oven ready lasagne sheets. Tip: soak them in warm water for a couple of minutes before using.
- Cover with homemade bechamel, that I’ve used in several recipes like this potato gratin or this carrot soufflé. It’s low FODMAP and lighter than the traditional recipe.
- And finish up with some low FODMAP grated cheese on top. I use grated mozzarella cheese.
This low FODMAP lasagna with homemade bechamel sauce is the solution to enjoy this family favorite without nasty symptoms! And nobody will notice the difference!
And because it takes some time to prepare, I’ve created a big freezer friendly version with 9 portions. This way you’ll have a ready made meal for those days when you don’t have time or will to cook.
And if you’re looking for more recipes like this one, check out my colection of low FODMAP family dinner recipes.
Low FODMAP Lasagna with Homemade Bechamel Sauce
- 1 package gluten free lasagna sheets I used Barilla
- 14 oz | 400g grated mozzarella cheese
- 32 oz | 900g minced meat beef, pork/beef or chicken
- Drizzle of olive oil or garlic infused olive oil
- 14 oz | 400g canned tomatoes diced
- 1 carrot diced
- 1 cup | 240ml water
- 2 tsp dry oregano
- Salt to taste
- 1/2 cup fresh parsley chopped
- 2 tbsp butter
- 2 tbsp cornstarch
- 1 cup | 240ml lactose free milk
- 1/2 tsp salt
- In a pan, heat the oil over medium-high heat. Add the canned tomato and cook for 2 minutes. Then add the minced meat, put the lid on and cook over medium-high heat for 5 minutes, stirring occasionally.
- Add water and carrots and bring to a boil. Reduce the heat to low, add the oregano, parsley and season with salt. Cook with the lid on for 40 minutes.
- Melt the butter in a small pan over low heat. Add the cornstarch and stir until you get a homogeneous consistency. Cook for 1 minute, until it thickens.
- Slowly add the milk and stir non-stop for 5-10 minutes, until you get a creamy texture. Season with salt.
- In a large ovenproof dish, start by covering the bottom with lasagna sheets moistened with warm running water (so they soften a little).
- Spread a generous amount of bolognese sauce on top and repeat the process until you run out of lasagna sheets.
- Cover the lasagna with the béchamel sauce and place the grated mozzarella cheese on top.
- Bake in a preheated oven at 390ºF | 200ºC for 30 minutes or until browned to taste.
- Canned tomatoes are limited to 100g per meal, more will have too much fructose. The recipe calls for 4 times more but it’s for 9.
- Mozzarella cheese is low FODMAP. The recommended amount is 1.41oz | 40g, but you can eat more as you will have to exceed 4 cups | 630g to have moderate amounts of lactose.
- Butter is low FODMAP, as it has only trace amounts of lactose. Some people, however, may be sensitive to fat, which can affect intestinal motility. The recipe calls for only 2 tablespoons for 9 servings, and should not cause symptoms.
Recipe revised and updated on March, 31st 2022 according to Monash FODMAP’s latest updates.
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