Hello! I'm Alice.
  • Click to follow my social accounts below:
  • Home
  • Recipes
    • Savoury
      • Breakfast
      • Curry
      • Meat
      • Pasta
      • Seafood
      • Vegetarian
    • Sweet
      • Biscuits
      • Cake
  • Reviews
    • Eating Out
    • Events
    • Product Reviews
    • Travel
  • About
  • Contact
  • Recipe Book
    • Low FODMAP Inspiration – A Beginner’s Guide to the Low FODMAP Diet
    • Cart
  • Checkout

Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

Pasta, Recipes, Savoury, Vegetarian · May 24, 2021

Italian Caprese Spaghetti

I eat pasta-based meals way more than I’d like to admit, but they are a quick, easy and filling mid-week meal that, without a doubt, will always taste delicious. One of my new favourite pasta dishes is this take on an Italian Caprese salad, complete with tomatoes, basil and burrata. Hands down, this is one of the simplest, yet tastiest gluten free pasta dishes that I’ve made, and you must try it!

In terms of low FODMAP content, burrata is high FODMAP due to it containing lactose. You could switch if for mozzarella to reduce to the lactose content, or take a lactase enzyme to support with digestion. I often do the latter to allow me to enjoy the odd creamier dish.

Tips for this recipe:
1. Invest in a basil plant! I use basil so much in cooking and it has so much more flavour than the dried alternatives. It also makes the dish look so fresh.
2. Roast the tomatoes with a little balsamic vinegar. This enhances the flavour and brings out the rich tangy tomatoes.
3. Stir in the burrata just before you eat. The burrata forms a creamy sauce, but it will cool the dish down if you stir it in straight away.

Print Recipe

Italian Caprese Spaghetti

Ingredients

  • 150 g Gluten free spaghetti
  • 1 tbsp Balsamic vinegar
  • 15 g Basil (fresh)
  • 250 g Tomatoes (cherry or jubilee)
  • 100 g Burrata
  • 1 tbsp Garlic-infused oil

Instructions

  • Preheat the oven to gas mark 6 or 180 degrees Celsius.
  • Place the cherry tomatoes onto an oven tray and drizzle with garlic-infused oil and balsamic vinegar. Roast for 20-25 minutes.
  • While the tomatoes, roast, boil a pan of water and cook the spaghetti as per the packet instructions.
  • Drain the pasta, stir in the roasted tomatoes and add a generous portion of torn and whole basil leaves.
  • Serve on a warm plate and place a small ball of burrata in the centre. Season with a little pepper to finish.

As always, let me know if you give this recipe a try. I love to see fellow IBS sufferers enjoying good food without the symptoms! It can be done!

If you’ve enjoyed this recipe, you might like to try some of my other Italian-inspired meals including my Aubergine Parmigiana, Crab Spaghetti or this Seafood Risotto.

Enjoy,

Alice x

Posted In: Pasta, Recipes, Savoury, Vegetarian · Tagged: Caprese, Caprese Pasta, Caprese Salad, FODMAP, FODMAP Friendly, Gluten Free Food, Gluten Free Pasta, Gluten Free Recipe, Gluten Free Spaghetti, Italian, Italian Food, Italy, Low FODMAP, Low FODMAP Dinner, Low FODMAP Recipe, Spaghetti

Get on the List

You’ll Also Love

Spiced Pumpkin Pasta
Berry Crumble Bars
Nutella Banana Bread

Leave a ReplyCancel reply

Next Post >

Lemon Drizzle Cupcakes

Search

I'm Alice, a food blogger in the UK. I follow a low FODMAP diet (gluten free, onion free, garlic free and low lactose) for IBS. Check out my latest posts for tips on eating out, product reviews and recipes.

Subscribe via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Recent Posts

  • Spiced Pumpkin Pasta
  • Berry Crumble Bars
  • Nutella Banana Bread
  • Carrot, Tomato & Coconut Soup
  • Snickers Brownies
Alice | Low Fodmap Inspiration

lowfodmapinspiration

London highlights from the weekend included lunch London highlights from the weekend included lunch at @duckandwaffle. I’ve been here before and loved the views so much that I decided to return! It was a beautiful day for it and we could see marathon runners across tower bridge. I went for the ‘wanna be duck and waffle’ which was oyster mushrooms on a gluten free sauce, fried egg and mustard maple syrup. Oyster mushrooms are low FODMAP thankfully as I personally don’t eat duck, but I had them pan fried without tempura. My cousin went for the confit duck though and it did look delicious! Where else in London is worth visiting? Let me know in the comments!
Life can be so busy and at times, stressful, howev Life can be so busy and at times, stressful, however the most important thing I can do on a day-to-day basis is to prioritise my gut health by following a low FODMAP diet. I try to be as healthy as possible, adding variety to my diet, whilst avoiding high FODMAP foods. As a teacher, I sometimes find breaks and lunches aren’t prioritised, but skipping snacks or meals can have repercussions on gut health. I now prioritise this, and make sure I eat regularly to manage my gut health. Here is a typical example of what I eat in a day:

Breakfast - Overnight oats made with lactose-free yoghurt, oats and a drizzle of maple syrup, topped with a small portion of berries (today I went for strawberries,  blueberries and raspberries). This can be prepared in advance, and I find it filling, particularly for a busy morning of teaching!

Lunch - Tuna salad made with leftover roast potatoes, lettuce, tomato, cucumber, radish, tuna mayonnaise and a boiled egg. I try and ensure lunches are high in protein to keep me satisfied for longer. I always add potato or rice to a salad as I find this more digestible. 

Dinner - Prawn and chorizo pasta made with lactose-free cream cheese, garlic-free chorizo (important!), basil, king prawns, fresh tomatoes and gluten free pasta. I like to eat a variety of meals, however the most important thing is to plan ahead. Meal planning takes the stress away from deciding what to eat, and ensures you have a variety of quick, easy meals which are also gut friendly. 

Snacks - I usually have a green-ish banana or the odd unhealthy snack like a couple of biscuits, a bar of chocolate or a packet of crisps etc. during the working day. 

Aside from eating relatively healthily, I also make sure I support my gut-brain axis by walking daily. I have found this not only supports my mental health and wellbeing, it also supports digestion. It’s a simple and easy addition to my day-to-day life which has helped me overcome stress and improved my gut health too. I also take @precisionbiotics supplements to support my gut bacteria and drink plenty of water.

How does your day compare to mine? Let me know in the comments. #gutready #gutreadywithme #ibsawarenessmonth #ad
This IBS Awareness Month I’ve teamed up with @pr This IBS Awareness Month I’ve teamed up with @precisionbiotics to share the importance of the gut-brain axis. Stress is linked to poor gut health, so it’s important to eat food that is not only low FODMAP and gut friendly, but food that also supports brain health. This Mediterranean Salmon Rice incorporates oily fish which contains Omega 3 Fatty Acids, as well as spinach which is high in Vitamin B, and turmeric which in some studies has been linked to increased cognitive function. 

This recipe can be made in one pot, which makes it a quick and easy dinner for a busy weeknight. The recipe serves 4. 

Ingredients:
4 salmon fillets
200g long grain rice
1 tbsp garlic-infused oil
1 green pepper
1 red pepper
500ml chicken stock 
1 1/2 tsp turmeric
1 1/2 tsp paprika
1/2 tsp asafoetida
80g green beans 
60g spinach
zest & juice of 1 lemon

Method:
In a large pan, heat the garlic-infused oil and add the salmon fillets skin-side down. Pan fry for three minutes or so or until the skin is crispy, then turn over for a further minute.
Remove the salmon and set aside. 
In the pan, fry the peppers. Once softened add the long grain rice, chicken stock, turmeric, paprika, asafoetida, lemon zest and green beans. Season to taste. Place the salmon fillets on top, and simmer for 15 minutes or until the rice is cooked. 
Add the spinach, lemon juice and parsley and cook for a further minute until the spinach has wilted. 
Serve immediately with a slice of lemon. 

Let me know if you give this recipe a try, it’s perfect for the sunny spring weather. 

#gutready
#gutreadywithme
#IBSawarenessmonth
#ad
Is it even Easter without a slice of crème egg br Is it even Easter without a slice of crème egg brownie?! I adapted this using the gluten free easter brownies recipe on my blog. Instead of adding the kitkat bunnies at the end of the bake, I add sliced crème eggs instead!  Crème eggs are a bit like marmite at Easter - but like marmite; I like them, but I don’t love them, I’d choose mini eggs any day… so swipe across for my mini egg blondies. There’s something for everyone here! And again, this recipe is over on my blog, I’ll add a link to my stories!
I can’t believe it’s Easter this weekend! As w I can’t believe it’s Easter this weekend! As we’ve only got a few days to go I thought I’d share some of my gluten free Easter bakes over the next few days, starting with these Easter Nest Cupcakes. I usually make a batch of these each year for Easter Sunday, they’re perfect for a light bite in the evening after a Sunday roast lunch. The recipe for these is over on my blog, I’ll add a link to my stories too. What are you planning on baking this week? 🧁 🪺 🐇
Is there anything better than a pub lunch in the s Is there anything better than a pub lunch in the sun?! Over the weekend we had a delicious lunch at @themayflypub in Stockbridge. As the sun was shining we decided to find a local walk and stop for a well deserved lunch. Garlic and onion is identified on the menu app so it made choosing nice and easy! I went for the chalk stream trout with spinach and new potatoes, with a side of the chilli broccoli. For dessert, I had the Eton mess as it was gluten free, and I could enjoy it with a lactase enzyme. I’d highly recommend a visit, make sure you book a table with a view across the River Test. It’s stunning!
Summer seems to have arrived early this year, so I Summer seems to have arrived early this year, so I’ve started making a few warm salads. Here is one of my favourites from last week - a salad of peppers, peas, sweetcorn, radish, celery, mixed leaves, cucumber and tomato topped with a fillet of oven-cooked trout. I also added some new potatoes on the side to make it more digestible - too much salad is never a good idea when you suffer with IBS! What meals have you been enjoying in this unexpected sunny patch of weather? ☀️
A classic Victoria sponge is one of my go-to cakes A classic Victoria sponge is one of my go-to cakes to bake. I haven’t made one for ages, so when I had an unexpected wellbeing inset day, it had to be done! This recipe can be found on my blog or in my low FODMAP recipe e-book, click on the link in my bio to find out more! Nothing beats a big slice of cake and a cup of tea for me 🍰 What’s your most recent bake? Share in the comments.
Air Fryer Low FODMAP Sweet Chilli Chicken. This de Air Fryer Low FODMAP Sweet Chilli Chicken. This delicious plate could easily pass as a takeaway but it’s much better, it’s low FODMAP! The air fried chicken has a crispy texture, while the sauce adds a sticky, chilli sweetness to complement it. This is a go-to weeknight meal that is ready in under 30 minutes. The recipe can be found on the PrecisionBiotics® blog under Recipes. Let us know in the comments if you give them a try. #AD
All this sunshine lately makes me want to sit outs All this sunshine lately makes me want to sit outside and eat my a big old plate of Italian food with a glass of wine or maybe even an aperol spritz ☀️ hurry up summer! This recipe has been on my blog for a while as it’s a long-time favourite. I’ve never really loved the texture of beef mince so we’d always have a Mediterranean vegetable lasagne instead. It’s honestly a game-changer. I’ll add a link to the recipe in my stories, let me know if you give it a try.
Pancakes aren’t just for pancake day, but seeing Pancakes aren’t just for pancake day, but seeing as it’s tomorrow, I thought I’d share a selection of the best recipes! There’s even a recipe for pancake nachos in my low FODMAP e-book if you fancy something different… Looking back through photos I seem to love blueberries with pancakes, although I’m also a huge fan of a traditional crepe with lemon and sugar. How will you be having your pancakes tomorrow?! And the big question is, do you go American style or stick to traditional crepes? 🥞 Let me know in the comments!
American pancakes with bacon, blueberries and mapl American pancakes with bacon, blueberries and maple syrup from @wherethepancakesare in @batterseapwrstn. These were so so good. Soft, fluffy and moreish! Sometimes you just can’t beat pancakes for brunch! They offer gluten free pancakes too, but as these contained aquafaba to make them vegan, I thought the gluten option would be safer for my IBS. Have you been to Battersea Power Station? Let me know where you ate! 🥞🫐 🥓
I experimented with a new low FODMAP meal this eve I experimented with a new low FODMAP meal this evening: Satay chicken with sticky rice and pea shoots. It came out so much better than I expected, it was delicious! And surprisingly easy to make! Let me know if you’d like the recipe! 🌱 🥜
Is this the best steak in London?! I’ve heard so Is this the best steak in London?! I’ve heard so much about @flatironsteak that I had to visit this weekend. The steak is £14 and it’s honestly one of the tastiest cuts of meat I’ve ever had. I had it medium-well with a side of beef dripping chips, a side salad and a chilli mayo. I did state my intolerances but I’m not convinced the chilli mayo was low FODMAP, so always double check for onion/garlic if you visit. One of the best surprises after the meal was being handed a knife pendant which you hand in for a free ice cream! Such a nice touch! We’d all had a wine as you can see from the imromptu dancing at the end! Have you been to Flat Iron before?! Let me know what you thought. Best steak or overrated? 🥩
I’ve been using @fodzyme for a while now and it’s so nice to be able to eat out again without the constant worry of digestive discomfort. Developed by Harvard-trained scientists, Fodzyme is a mixture of enzymes that you sprinkle on your food before eating to help you digest certain FODMAPs. It doesn’t have any flavour so you can try all the foods you’ve been missing. I have personally always struggled with onion and garlic, so now I can eat out and try new foods without any unwanted symptoms. If you want to give it a try for yourself, use the code ALICELOWFODMAP20 for 20% off. AD #fodzyme
Special egg fried rice with chicken and prawns, to Special egg fried rice with chicken and prawns, topped with a fried egg for good measure. This was such a quick and easy dinner for a week night, I essentially made it up as I went along but I’d be happy to share the recipe, let me know if you’d like it! 

Top tips for following a low FODMAP diet and enjoying meals like this: 
- use the green tips of spring onions for added flavour
- use garlic-infused oil to add garlic flavour without the FODMAPS
- add plenty of herbs and spices to your cooking 
- there is a chilli sauce in Sainsbury’s that doesn’t contain garlic @linghamsuk 
- eat lots of protein to help you stay full for longer (and helps you avoid eating FODMAPs just because you’re hungry!) 

Let me know if there’s anything I’ve missed!
Does it get better than a slice of gluten free cof Does it get better than a slice of gluten free coffee and walnut cake served with a cup of tea?! ☕️ I don’t think so! I bake this regularly as it’s a household favourite and pretty quick to whip up too. The recipe is on my site lowfodmapinspiration.com. I’ll share a link in my stories if you’d like to give it a try!
It’s Christmas Eve! I hope you’re all feeling It’s Christmas Eve! I hope you’re all feeling ready for the big day! Today has been super busy, so I though I’d share these from last week. I baked these gluten free Christmas brownies for my work colleagues to celebrate the end of term using the recipe from my e-book, then topped them with @kitkat santas and @droetkerbakes chocolate decorations. I hope you all have a lovely Christmas celebrating with friends and family 🎄🎅🏼🦌⛄️🎁✨❄️
Incredible Sunday roast at @huntersromsey. This is Incredible Sunday roast at @huntersromsey. This is all gluten free and doesn’t contain any onion or garlic. I went for the chicken supreme proper plated roast and it even came with a gluten free Yorkshire pudding! The puddings were all gluten free too and there was so much choice! I had the jam sponge pudding with crème anglaise (with a lactase enzyme) - so good! I feel that pub roasts are getting so much better recently, it’s great to have so much choice in and around Southampton.
Did someone say low FODMAP Taco Bell fakeaway?! He Did someone say low FODMAP Taco Bell fakeaway?! Here’s my take on the famous crunch wrap made with a low FODMAP chilli con carne. All I can say was - wow! What a dinner! It can be made with gluten free wraps too but they were substituted in my food shop this week! This was absolutely delicious, and it was fun to make too! I’d definitely recommend giving them a try🌮 Tag someone who needs to make you these…
Load More... Follow on Instagram

Copyright © 2025 Low Fodmap Inspiration · Theme by 17th Avenue