Low FODMAP Feta Pasta Bake: A Gut-Friendly Twist on a Viral Favorite

If you were on the internet during the height of the TikTok baked feta pasta craze, you probably remember how creamy, cozy, and dangerously easy it looked. The only problem? For anyone following a Low FODMAP diet, that viral version was a minefield of triggers, including garlic and pasta.

This Low FODMAP Pasta Bake brings back all the same creamy, cheesy magic but swaps in gut-friendly ingredients that actually work for you. We're talking garlic-infused olive oil for flavor without the FODMAPs, gluten-free pasta for an easy swap, and feta cheese that melts perfectly and is naturally lower in lactose. Add a handful of fresh spinach and sweet roasted cherry tomatoes, and you've got a dish that feels indulgent and is easy to make!

Why You’ll Love It

• Quick and simple: Perfect for busy weeknights when you want something easy but still comforting.

• Big flavor, minimal effort: The feta melts into the roasted tomatoes, creating a creamy sauce that tastes like it took hours.

• Balanced comfort: It’s rich and cozy but made with light, nourishing ingredients that won’t leave you feeling weighed down.

• Meal prep friendly: Leftovers reheat deliciously for lunch or another easy dinner.

If you love creamy, baked pasta dishes, you’ll also enjoy our Gluten-Free Spinach, Artichoke & Chicken Pasta, another comforting option that fits into a low FODMAP diet.

What You’ll Need

• Cherry tomatoes roast down into a simple, flavorful sauce that coats every bite.

• Garlic-infused olive oil: All the flavor, none of the FODMAPs.

• Block of feta cheese: Creamy, tangy, and lower in lactose than many other cheeses.

• Gluten-free pasta: Brown rice, chickpea, or corn-based varieties hold up great in this recipe.

• Fresh spinach: Stir it in at the end for a bit of color, fiber, and freshness.

Variations

• For a burst of brightness, mix in fresh herbs like basil, oregano, or parsley to bring a Mediterranean touch to the dish.

• If you enjoy a little extra flavor, add spice with a pinch of red pepper flakes or a dash of smoked paprika for gentle heat.

• To change things up, swap the spinach for other greens, such as baby kale or arugula, for a slightly earthy, peppery flavor.

• To make it more filling, boost the protein by adding grilled chicken, shrimp, or canned salmon before baking for an easy one-dish meal.

For another fresh and flavorful Low FODMAP sauce idea, try our Kale Pesto, perfect for tossing with pasta, spreading on sandwiches, or drizzling over roasted vegetables.

Storage and Reheating

• Store leftovers in an airtight container in the refrigerator for up to 3 days to keep them fresh.

• When you’re ready to enjoy again, reheat it in the microwave with a splash of water or broth to bring back the creamy texture.

• For a slower method, warm it in the oven at 350°F for 10 to 15 minutes, covering it with foil to prevent drying.

FAQs

Can I use low-fat or crumbled feta instead of a block?

It’s best not to. Low-fat and pre-crumbled feta don’t melt the same way and can leave the sauce grainy. A full-fat block of feta gives that creamy, rich texture the dish is known for.

Can I add other vegetables besides spinach?

Definitely, Zucchini, bell peppers, or small amounts of roasted eggplant are Low FODMAP and pair nicely with the creamy tomato sauce.

What should I serve with this pasta bake?

Pair it with a simple arugula salad tossed in a light vinaigrette or roasted vegetables like carrots, zucchini, or bell peppers, and serve with a slice of homemade focaccia bread for a balanced, FODMAP-friendly meal.

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