Low FODMAP Marinara Sauce Recipe

Marinara sauce is one of those things that I never thought I would make from scratch. Buying it in a jar or can is so simple, and an activity I take for granted now. Nearly every pasta or pizza sauce on the market contains some form of garlic and/or onion as an ingredient, which doesn’t work on the low FODMAP diet. I came across one marinara sauce that you can buy at the store that doesn’t contain garlic or onion, but at $8 a jar, Raos Homemade Sensitive Formula Marinara Sauce is a tough pill to swallow.

I’ve tried this recipe a number of different ways to finally come up with the final product. It is a bit zesty, so if you don’t like the spices, you can modify them as you wish. Also, this sauce freezes very well, so I usually make a large portion and freeze it in individual servings.

Low FODMAP Marinara Sauce RecipeLow FODMAP Marinara Sauce Recipe


  • 28 oz Can of Tomato Puree (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Muir Glen Organic Tomato Puree.)
  • 14.5 oz Can of Diced Tomatoes, Drained (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Del Monte Petite Diced Tomatoes.)
  • 3 Tablespoons Garlic Infused Olive Oil
  • 1/4 Cup Fresh Chives, Diced
  • 1 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Dried Basil
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1/2 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Rosemary
  • 1/2 lb Ground Turkey or Ground Beef (optional)
  • 1/4 Cup Fresh Parmesan, Grated (optional)


  1. Heat Olive Oil in a heavy sauce pan on medium heat.
  2. Add Ground Turkey (if desired) and grill until meat is cooked thoroughly.
  3. Add Tomato Puree and Diced Tomatoes, and stir until well blended.
  4. Stir in Chives, Salt, Pepper, Oregano, Basil, Asafoetida Powder, Parsley and Rosemary and mix well.
  5. Bring mixture to a boil, stirring frequently.
  6. Reduce heat, cover and simmer for at least 90 minutes, stirring occasionally.
  7. Add Parmesan (if desired). Heat an additional 10 minutes, stirring occasionally.
  8. Serve and enjoy or freeze in individual servings.


  • This sauce is a bit zesty, so if you like things a bit more mild, eliminate the asafoetida powder and rosemary, as well as limit the other spices.
  • I am not sure of the exact amount that this will serve, but I would estimate 4-8 servings.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.


16 thoughts on “Low FODMAP Marinara Sauce Recipe

  1. I’m new to the FODMAP free world, so happy to have discovered your blog (through a wordpress topic search for FODMAP)! This sauce sounds great but I’m confused, is tomato puree allowed? I thought it was a no-no?

  2. I love this recipe, but I make it without the meat (gross haha) or asafoetida powder (can’t find it here). It’s crazy delicious!

  3. Pingback: Herb Chicken Meatballs and the Most Amazing Homemade Marinara - Treble in the Kitchen

  4. I just started the low FODMAP diet and I love your website! My marinara sauce is simmering right now. Smells great and tastes delicious! Thank you for putting your recipes online 🙂

  5. Tomato sauce is higher in fodmaps according to Monash University. So, one does still need to be careful with it. If you keep your bucket empty the rest of the day, you can splurge a little based on tolerance level. Everyone is so different on triggers. Thanks for sharing the recipe!

  6. You are saving my life right now! This is the best website I’ve seen for help with IBS! I feel like I owe my life to you

    • The garlic itself is high FODMAP, yes. However, FODMAPs are not oil-soluble, so infused oil generally shouldn’t pose a problem. It’s pretty easy to infuse the oil yourself as well! There are plenty of tutorials out there for doing so.

      Be warned, though, if you do: Unlike the base oil, oil you infuse with garlic needs to be refrigerated, and should be used within 3 or 4 days to avoid spoilage. Make only what you’ll need in the next few days to avoid wasting good ingredients!

  7. This marinara is perfect. I’ve made it several times just as stated. Others are right that I can’t have too much or it does seem to trigger effects, but the taste is amazing. Thank you for this.

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