Low FODMAP Pasta Bake

Do you love pasta? Then you will love this low FODMAP pasta bake!

This baked pasta dish which we call ‘Mqarrun il-forn’ is a staple in Malta where I was born and raised. I am sharing with you my low FODMAP version.


  • 250g dry gluten free penne
  • 250g lean minced beef
  • 1 tablespoon chopped basil
  • 1 tablespoon chives
  • 1 handful chopped green parts of spring onion
  • 1 tablespoon garlic infused oil
  • 1 can (400g) chopped tomatoes
  • 1 tablespoon of tomato paste
  • 4 tablespoons grated parmesan cheese

For the bechamel sauce:

  • 40g gluten free flour
  • 40g butter
  • 400mls lactose free milk
  • pinch of ground nutmeg
  • pinch of ground cloves


For the sauce

  1. Heat the oil in a pan.
  2. Add the minced beef, breaking it apart with a wooden spoon and cook until starting to brown.
  3. Add the canned tomatoes, tomato, paste and the herbs.
  4. Cover and simmer for 10minutes.
  5. In the meantime boil the pasta.

For the bechamel sauce:

  1. Warm the milk and add in the spices. Set aside.
  2. Add the butter to a pot on medium to high heat.
  3. Once the butter is melted and bubbling add the flour.
  4. Mix until this forms a paste.
  5. Add the warm milk in slowly, whisking continuously. Keep adding and whisking until it is all incorporated and you have a lovely smooth bechamel sauce.

To assemble:

  1. Mix the cooked pasta with the bolognese sauce.
  2. Transfer the pasta into an oven safe dish.
  3. Cover the pasta with approximately 200g of bechamel sauce and sprinkle with the grated cheese.
  4. Bake at 200C for approximately 40 minutes or until nice and golden.
low fodmap pasta bake

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