This Low FODMAP Skillet Pasta combines nutty walnuts, tangy sun dried tomatoes, and creamy feta in a one-pan brown rice pasta dish that's naturally gluten-free and IBS-friendly without sacrificing flavor.
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Place the chopped walnuts in a large skillet and toast them over medium-low heat, stirring often, until they smell toasty (1-2 minutes). Remove them from the skillet to a medium bowl.
Add the garlic-infused oil to the skillet and turn the heat up to medium. Add the broccoli florets to the skillet and sauté for about four minutes until slightly tender. Remove the broccoli to the bowl with the walnuts.
Slice the sun dried tomatoes into small pieces or strips. Add the pasta, vegetable broth, sun dried tomatoes, about 1 Tbsp of the juice from the lemon, and a pinch of pepper to the skillet, and stir to combine (the broth will not fully cover the pasta and that is okay). Place a lid on the skillet and turn the heat up to high.
Allow the broth to come up to a boil, give the pasta a stir, replace the lid, turn the heat down to low, and let it simmer for 7-10 minutes or until the pasta is tender and most of the broth has been absorbed. Stir the pasta every few minutes as it simmers, replacing the lid quickly every time to maintain the simmer.
While the pasta simmers, use a zester or small-holed cheese grater to remove the zest from the lemon. Once the pasta is tender and only a small amount of saucy liquid remains in the bottom of the skillet, return the broccoli and walnuts to the skillet and stir to combine.
Top with crumbled feta and zest from the lemon and serve.
Store covered in the refrigerator up to 2 days; reheat gently on the stovetop with a tablespoon of water to restore sauce consistency.
No—regular wheat pasta contains gluten and high FODMAP ingredients. Brown rice pasta or certified low FODMAP alternatives are required to keep the dish safe for IBS.
Garlic-infused oil is made by infusing garlic flavor into oil; it contains garlic flavor but not the fermentable carbs that make whole garlic high FODMAP. It adds taste without triggering IBS symptoms.
Yes, assemble and refrigerate up to 2 days. Reheat gently on the stovetop with a splash of water to restore moisture.
Yes, feta is low FODMAP in standard serving sizes (about 2 oz per serving). Avoid soft cheeses like ricotta, which are high FODMAP.
Use any certified low FODMAP vegetable or chicken stock powder, or homemade low FODMAP broth using allowed vegetables like carrots, celery tops, and zucchini.
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