Low FODMAP Lasagna with Homemade Bechamel Sauce
Low FODMAP lasagna with homemade bechamel sauce. The authentic italian recipe in a low FODMAP version. Also gluten free and low lactose.
Prep Time15 minutes mins
Cook Time1 hour hr 15 minutes mins
Total Time1 hour hr 30 minutes mins
Course: Dinner
Cuisine: Low Fodmap
Keyword: bolognese, lasagna, pasta
Servings: 9 portions
- 1 package gluten free lasagna sheets I used Barilla
- 14 oz | 400g grated mozzarella cheese
Bolognese sauce
- 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
Bechamel sauce
- 2 tbsp butter
- 2 tbsp cornstarch
- 1 cup | 240ml lactose free milk
- 1/2 tsp salt
Bolognese sauce
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.
Béchamel sauce
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.
For assembly
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.
Safe amounts on the low FODMAP diet
- 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.
Safe low FODMAP serving size You can eat up to 1/4 of the lasagna, a bit more than two portions per meal.