Buon Appetito

I am Italian, so it was almost a cardinal sin for me to create this recipe. How is it possible to make a spaghetti sauce without garlic and onion? How can you even call something like that SAUCE? But, I did it. I pulled it off, and it is totally delicious. It probably wouldn't be able to fool my grandparents, but for a low FODMAP sauce it tastes as close to an Italian spaghetti sauce as you are ever going to get. When selecting a tomato puree and can of diced tomatoes, make sure there are no added onion and garlic. It is actually really easy to find--just steer clear of fire roasted or Italian seasoned tomatoes. 

I chose to add green onions to this recipe to give it an onion flavor without all the FODMAPs. I also used a garlic infused olive oil for the garlic flavor without the stomachache to follow. The spices in this recipe really give it that traditional spaghetti sauce flavor. Make sure that the spices you use are less than a year old. If you have to dig out the rosemary from the very back of your cabinet and it's from a grocery store that doesn't even exist anymore, please, toss it out and buy a new one.


  •  1- 28 ounce can of crushed tomatoes
  •  1- 14 ounce can diced tomatoes, drained
  •  1/4 cup green onions (FODMAPers, green part only)
  • 3 Tbsp. garlic infused olive oil
  • 1 tbsp. basil
  • 1 tbsp. oregano
  •  1/2 tbsp. rosemary


  1. Heat olive oil in a heavy sauce pan.
  2. Sauté the green onions just until soft, approximately 2 minutes.
  3. Add tomato puree and diced tomatoes, mix well.
  4.  Stir in seasonings and mix well.
  5. Bring mixture to a simmer, stirring frequently.
  6. Reduce heat, cover and simmer for at least 90 minutes, stirring occasionally.

Note: You can store this sauce in a mason jar in the refrigerator for up to one week!

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