Low FODMAP Vegetarian Lasagna

Low FODMAP Vegetarian Lasagna
Prep time
Cook time
Total time
This lasagna dish is truly delicious, if you love and can tolerate vegetables. The ingredients on this recipes are low FODMAP for the serving size indicated, but if you know that you cannot tolerate some of the ingredients, you may be able to substitute them with something else, that does not cause you any issues.
Recipe type: Dinner
Cuisine: Italian modified and low FODMAP
Serves: 6
  • 2 tablespoons garlic infused oil
  • 2 tablespoons onion infused oil
  • 4 medium zucchini (courgettes), chopped
  • 1 large eggplant (aubergine), diced
  • 1 large red capsicum (bell pepper), chopped
  • 2 cups pumpkin, chopped
  • 1 cup pitted kalamata olives, chopped
  • 4 cups chopped tomatoes, canned
  • 1 tablespoon oregano (dried or fresh finely chopped)
  • 1 tablespoon basil (dried or fresh finely chopped)
  • 1 large bag (280 grams or 10 oz) baby spinach leaves
  • salt and pepper to taste
  • For the white cheese sauce:
  • 70g butter
  • 4 tablespoons rice flour or other low FODMAP flour
  • 1 litre low FODMAP milk
  • 1 pinch nutmeg
  • 1 cup (100 grams) grated cheddar cheese
  • 1 packet (280-300 grams) gluten free (low FODMAP) lasagna sheets (fresh gluten free pasta sheets are much better than dried)
  • ½ cup (50 grams) grated Parmesan cheese
  1. Heat the oil in a large frying pan or pot
  2. Add the chopped zucchini, eggplant, capsicums (bell pepper) and pumpkin
  3. Stir all the ingredients for about 5 minutes
  4. Add can tomatoes, olives and herbs
  5. Once it boils, reduce the heat
  6. Cover and cook for approximately 30 minutes
  7. Taste for salt and pepper
  8. Stir in the spinach
  9. Cook for a couple of minutes until the spinach are wilted
  10. Turn off the heat and let the vegetables sit there while preparing the white sauce
  11. Preheat oven to 180 degrees C (350 F)
  12. For the white sauce:
  13. Melt the butter on medium heat in a medium-large saucepan
  14. Heat the milk on high in a different saucepan
  15. Add the flour gradually to the melted butter and stir well
  16. Add the nutmeg and stir well
  17. Gradually also add the hot milk
  18. Keep on stirring over a medium heat until the sauce boils and thickens
  19. Stir in the cheddar cheese and season with salt and pepper to taste
  20. Cover the base of a large oven-proof baking dish with a thin layer of the white sauce
  21. Cover the whole bottom of the baking dish with a single layer of pasta sheet
  22. Ladle a third of the vegetable sauce and a third of the white sauce on top of the pasta sheets
  23. Repeat layers using all vegetables and pasta sheets
  24. Pour remaining cheese sauce over the top sheets layer, making sure all the pasta is covered
  25. Sprinkle the Parmesan cheese
  26. Bake for approximately 45 min until the top is of a nice golden colour and the pasta is tender (to reach your desired golden colour you can always put the lasagna under the grill for 5 minutes)
If you cannot find fresh low FODMAP lasagna sheets, and instead you are using dry low FODMAP lasagna sheets, follow the instruction on the package. Sometimes the pasta needs cooking beforehand, other times you just need to make your sauce a bit more liquid so that there is enough moisture to soften the pasta sheets while they are cooking.


About Larah

I have been suffering from Irritable Bowel Syndrome for many years, but it took a longtime to get a diagnosis, since then I have been following a low FODMAP diet, which has changed my life for the better. This is my story and experience with IBS and the low FODMAP diet.