Fody's Creamy Low FODMAP Penne with Spinach and Mushrooms


Prep Time: 10 Min

Cook Time: 15 Min

Makes 4 servings (3/4 cup)

Description of Fody's Creamy Low FODMAP Penne with Spinach and Mushrooms

Fody’s Low FODMAP Creamy Penne with Spinach and Mushrooms is a colorful, plant-based, and veggie-packed Low FODMAP pasta recipe. While mushrooms are typically considered high in FODMAPs, this recipe uses canned Champignons (or button mushrooms) which have been laboratory tested by Monash University and are Low FODMAP in serving sizes of up to 75 grams. Serve this recipe as-is for a flavorful vegan dish or top it with shrimp, scallops, or chicken for a boost of protein.

Fody's Creamy Low FODMAP Penne with Spinach and Mushrooms Ingredients:

  • 6 ounces (about 2 cups) brown rice penne (or other Low FODMAP penne)
  • 2 tablespoons Fody’s Garlic-Infused Olive Oil
  • 4 ounces (113 grams) canned Champignons (button mushrooms), drained
  • 2 cups baby spinach, loosely packed
  • 1 ½ cups Fody’s Low FODMAP Tomato Basil Pasta Sauce
  • 1 medium tomato, diced
  • 2 teaspoons dried oregano
  • ¼ teaspoon crushed red pepper flakes, optional
  • ⅓ cup canned full-fat coconut milk
  • Salt and pepper
  • Thinly sliced fresh basil

Fody's Creamy Low FODMAP Penne with Spinach and Mushrooms Directions:

Cook brown rice (or other Low FODMAP) pasta according to package instructions. Drain and (optional) toss with a splash of Fody olive oil to prevent sticking.

Meanwhile, heat a large skillet over medium to medium-high heat. Once hot, add garlic-infused Low FODMAP olive oil, canned button mushrooms, and spinach.

Sautee for 3-5 minutes or until spinach is dark green and wilted. Add Fody Tomato Basil Pasta Sauce, diced tomatoes, dried oregano, and optional red pepper flakes (if you like your Low FODMAP pasta a little bit Arrabbiata).

Bring to a brief boil, reduce heat, and simmer for 3-5 minutes.

Stir in cooked pasta and coconut milk. Cook until warm.

Remove from heat and adjust flavor with salt and pepper. Serve warm garnished with fresh basil.

About the Chef

Em Schwartz

Em Schwartz, MS, RDN, LD is a registered dietitian, recipe developer, and creator of the low FODMAP recipe website, Fun Without FODMAPs. She has completed Monash University’s FODMAP training for dietitians. Em enjoys combining her nutritional science background, personal experience with IBS, and love of food to create easy low FODMAP recipes and help you live well with IBS. Find more on Fun Without FODMAPs.