That’s right, I have unashamedly stole my Mum’s lasagna recipe and I’m now passing it off as my own. I guess I gave her credit in the title… sort of? Well I did make it gluten free and low FODMAP, so I guess I’m allowed to say… here’s my gluten free lasagna recipe!
Sorry Mum. My Mum has been making this lasagna recipe probably for over 20 years, but for at least 8 of those, I haven’t been able to eat it. So I thought it was about time that I made my own gluten free lasagna recipe!
(by totally ripping her’s off and taking the credit of course.)
This is one of those recipes that my aunt would always ask my Mum to make when they came over to stay. It’s the recipe she’d make and freeze so my bro and I wouldn’t starve when they went on holiday.
Plus, when Mark first started coming over to my parents house for dinner (you know, those awkward ‘meet the parents’ dinners) she would always make one of these too!
It’s about time that Mark and I could eat it again!
So how is mine different? Well, in all fairness, it is actually quite different! My gluten free lasagna recipe obviously uses gluten free lasagna sheets, it’s totally dairy free and it’s low FODMAP too.
Plus I like to put in a little finely diced courgette which works so well with the chunky texture of the chopped tomatoes.
But other than that enormous list of changes, it’s exactly the same, I swear!
It was actually just the other day that I opened up a book we hadn’t touched in years and my Mum’s handwritten lasagna recipe was hiding in there as a makeshift bookmark.
I think she had must of given it to me when I was at Uni but obviously I was much too useless at cooking to actually succeed at making it, let alone making it gluten free!
Fortunately and many years later, I finally managed it and it was everything I remember and more!
It has such a beautiful, thick and creamy white sauce with chunky tomatoes, courgettes, rich beef and a crispy top. Now I might be totally biased and I don’t care – but you just can’t beat this lasagna!
Here’s how to make my gluten free lasagna recipe…
My Gluten Free Lasagna Recipe (low FODMAP, dairy free)
Say hello to my gluten free lasagna recipe that's low FODMAP and optionally dairy free too! It's so easy to make at home and this recipe is super easy to follow.
SERVINGS: 6
Ingredients
For the ragu
- 750g beef mince
- 2 courgettes chopped into chunks
- garlic infused oil if low FODMAP ensure the oil is clear without bits
- 2 tins of chopped tomatoes approx 400g tins
- 2 tbsp tomato purée
- 1 tsp basil purée or dried/fresh basil if you prefer
- 1 tbsp mixed herbs
- tsp dried chives
- salt and pepper
For the cheesey white sauce
- 50g butter dairy free spread or lactose free butter if needed
- 50g gluten free plain flour
- 750g milk dairy free or lactose free milk if needed
- 2 tsp wholegrain mustard optional
- 75g cheddar cheese grated (dairy free or lactose free cheese if needed)
- salt and pepper
For the lasanga
- 1 packet for gluten free lasanga sheets
- 100g cheese grated (dairy free or lactose free cheese if needed)
- fresh chives
Instructions
Fry your chopped courgette in some garlic infused oil until a little softened.
Add your beef mince and allow to brown.
Add your two tins of chopped tomatoes, tomato purée, basil purée, mixed herbs, dried chives, salt and pepper.
Simmer until slightly reduced but still with plenty of sauce. (I only do this whilst I make my white sauce)
To make your white sauce add your butter, flour and milk to a saucepan. Heat and continuously stir until it thickens. Don't expect it to thicken super quickly - have patience and it will be lovely, smooth and glossy!
Remove your sauce from the heat and stir in your mustard and grated cheese, which will melt into the sauce. Season with salt and pepper.
Construct your lasanga. Place about a third of your ragu in the bottom of your dish. Then spoon a little less than a third of your white sauce on top. Then place your first layer of lasanga sheets on.
8) Repeat the previous step!
For your final layer, place the remaining ragu on top, followed by the rest of the white sauce (you should have slightly more for the top layer - no worries if you are reading this and don't!!)
Spinkle your grated cheese on the very top.
Place in the oven and cook for around 45 minutes at 180C until the top is golden.
Sprinkle some freshly chopped chives on top and serve up with some salad. Enjoy!
Notes
If you can tolerate onions and garlic I'd recommend chopping some up and putting them in when you add your courgette.
One eighth of this lasagna is a low FODMAP portion size.
Thanks for reading how to make my gluten free lasagna recipe!If you make it, I’d love to see how it turns out. So absolutely make sure that you send me a pic using my social media links below…
Any questions about the recipe? Please do let me know by leaving a comment below or on Facebook / Twitter / Instagram!
Thanks for reading,
Becky xxx
Oh and don’t forget to pin this for later!
Gluten-Free Recipe
FAQs
Normal wheat-based pasta is high FODMAP, which means you need to use a gluten-free alternative while in the elimination phase. Barilla Gluten Free Pasta is low FODMAP by ingredient and tastes pretty good too. Make sure you avoid any gluten-free pastas made with soy flour or lupin flour while in the elimination phase.
Is gluten-free baking mix low FODMAP? ›
Unfortunately not! Just because a product is labelled gluten free, does not mean it is always suitable for those following a low FODMAP diet. Remember that gluten itself is a protein, so not a source of FODMAPs. Fructans are the high-FODMAP oligosaccharide found in wheat, barley and rye.
Can you eat gluten-free foods on a low FODMAP diet? ›
The Elimination phase is intended to calm your digestive system by eliminating foods that are high in FODMAPs, hence limiting your wheat intake at this point makes sense. Simply put, many wheat free and gluten-free products are naturally lower in FODMAPs.
Can you eat gluten-free pasta if you have IBS? ›
It's the fructans — the carbohydrates found in wheat and other grains that cause problems for IBS and SIBO. So, if you see a gluten free pasta in the store, it's certainly worth your while to pick it up and look at it. Make sure it's made with a low FODMAP grain like rice or corn.
What cheese is low FODMAP? ›
Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.
What is the best flour for low FODMAP? ›
The following flours are high in FODMAPs: amaranth, wheat, chestnut, spelt, kamut, lupin, coconut, spelt, barley, and rye. The following flours are low in FODMAPs: corn, millet, quinoa, rice, buckwheat, sorghum, and teff. If you follow a low-FODMAP diet, it would therefore be best to prioritize these types of flour.
What kind of gluten-free bread is low FODMAP? ›
Multigrain bread can be low in FODMAPs depending on the exact grains and portions used. Some grains used in whole grain bread are higher in FODMAPs than others, such as wheat, rye, and barley. Other grains, such as oats, are generally lower in FODMAPs. The same is true for gluten-free multigrain bread.
Is peanut butter low in FODMAP? ›
Peanut Butter is Low in FODMAPS
While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.
What is the most common FODMAP intolerance? ›
On average, each patient showed intolerance to 2.5±2 FODMAPs. The most common FODMPs to trigger symptoms were fructans (56%) and mannitol (54%), followed by GOS, lactose, fructose, sorbitol, and glucose (respectively 35%, 28%, 27%, 23%, and 26%).
Can you have gluten-free soy sauce on FODMAP diet? ›
Many Asian dishes are FODMAP-friendly, as they include gluten-free Tamari Soy Sauce as a low-FODMAP alternative to typical soy sauce. Asian cuisines also typically call for low-FODMAP herbs and spices, such as lemongrass, turmeric and coriander.
Is it Low FODMAP? Yes! We believe this product is Low FODMAP at 1 serving as there are no moderate or high FODMAP ingredients listed on the label.
Is Greek yogurt low in FODMAP? ›
Greek yogurt contains less lactose due to its production process making it a great low FODMAP option, as long as you're sticking to a low FODMAP serving size and adding only low FODMAP sugars/fruits/sweeteners (if any).
Is tomato sauce low in FODMAP? ›
Monash University has found that a small 16g (or 2 sachets) serve of tomato sauce is low FODMAP (1). Avoid larger serves as they contain moderate amounts of fructans, and should be limited during the low FODMAP phase of the diet (1).
Is gluten-free pasta gut friendly? ›
Gluten-free pasta made from whole grains and other whole ingredients, such as chickpeas, black beans, edamame, and lentils, is higher in fiber and protein. This will aid in digestion compared to pasta that is strictly carbohydrate-based and does not contain as much fiber or protein.
Is gluten-free pasta less gassy? ›
For many individuals, particularly those with celiac disease or non-celiac gluten sensitivity, switching to gluten-free pasta can indeed alleviate bloating. Gluten can cause digestive discomfort and bloating in sensitive individuals. By opting for gluten-free pasta, they may see a reduction in such symptoms.
Is gluten-free OK with IBS? ›
The gluten-free diet often helps those with IBS even though they are not diagnosed with celiac disease. This may be related to non-celiac gluten sensitivity (NCGS). The FODMAP diets also may help reduce IBS symptoms, as research suggests some people may be reactive to fructans in the diet rather than gluten sources.
Why does gluten-free pasta upset my stomach? ›
The reason people can go gluten-free and still experience digestive issues (excess gas, stomachaches, painful bloating, and constipation, diarrhea) is because your body can't digest these small-chained sugars and fibers and they rot inside of you.
