FODMAP Friendly Lasagna (Gluten Free and Full of Flavor!)

FODMAP Friendly Lasagna (Gluten Free and Full of Flavor!)

So my doctor put me on the Low FODMAP diet. What is FODMAP, you ask? Well it stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. Yah, let’s just stick with FODMAP. Basically it’s a diet which means you can hardly eat ANYTHING good, but it is supposed to make me feel a lot better. It’s pretty difficult to stick to, as I am nothing if not a carbohydrate whore. But unfortunately I can’t really take the constant stomach pain, so I’ve gone ahead and given in to the FODMAP cult.

Of course, one of my favorite days of the year is National Lasagna Day, which is one of those made up holidays, which is just an excuse to eat yummy food. In other words – my favorite kind of holiday! And this year, those sweet folks at Personal Creations were kind enough to send me a new lasagna pan customized any way I wanted. I really wanted it to say “Katie’s Kick-Asserole” as I saw on their site. But I figured it would probably be problematic when taking it to family dinners at my super religious in-laws. As I sat around trying to figure out what I wanted it to say, I thought to myself, oh there’s so many possibilities! And then my clever brain thought, you mean PASTAbilities, har har har. And that’s when I knew the perfect thing I wanted immortalized on my lasagna pan.

Ahem. Anyway. You’re probably not here for anecdotes about punny food, so I’ll get on with the recipe.

For the record – I call this lasagna because it’s made up of various layers of zoodles, meat, cheese and sauce. But if I’m totally honest, it’s really more of a casserole. The problem with not being allowed gluten (or dairy or canned tomatoes) is that I am forced to use fresh ingredients from my garden. And fresh produce is WET. Most of the ingredients in here let out a lot of water as they heat up, so the final result is pretty difficult to cut up in firm squares. But it tastes awesome, and that’s the main thing, right?

So anyway, here’s what you need.

Ingredients

2 large zucchinis
1 large tomato
1 C spinach leaves
12 oz ground turkey
4 Tbsp corn flour
5 Tbsp butter (or olive oil if you’re really strict)
4 C non-dairy milk (I used pea milk, but you can use nut milks easily enough)
4 C parmesan cheese
1 tsp nutmeg
1 Tbsp Italian Herbs
1 Tbsp olive oil
salt & pepper

FODMAP Friendly Lasagna (Gluten Free and Full of Flavor!)

First, prepare your ingredients. Chop up your tomato into a nice large dice. I try and remove some of the juice and seeds as I chop, as this helps when the dish is cooking. If you have a mandolin, you can easily slice the zucchini (lengthwise!) to make noodles. Or if you are like me and cut yourself every time you use a mandolin, just use a vegetable peeler. I like this more because then you get SUPER thin slices, and I find them a lot more palatable than the thick cut ones. Plus, you need less zucchini if you cut them thinner. Woo!

FODMAP Friendly Lasagna (Gluten Free and Full of Flavor!)

Next, fry up your ground turkey, adding some Italian herbs to the mix once it’s cooked through. You can also add a bit of salt and pepper to flavor it up.

For the bechamel sauce, melt your butter in a small saucepan. Then add in your corn flour and whisk it together to form a paste. Cook it for about a minute, whisking the whole time. Then add your milk and continue whisking until it’s nice and thick. I like to add in salt, pepper, nutmeg and more Italian seasoning to give it nice flavor.

FODMAP Friendly Lasagna (Gluten Free and Full of Flavor!)

Now, you can begin putting it together. Take your lasagna pan and coat the bottom in olive oil. Then place a nice layer of your zucchini. Because they’re so thin, you may want to double up. I use olive oil on the bottom for two reasons – one, it makes it easier to remove servings from the pan. Two, it helps to crisp up that bottom layer a bit, which is nice since, as I mentioned, this is a wet dish.

FODMAP Friendly Lasagna (Gluten Free and Full of Flavor!)

Now we just add our layers. I do zucchini, bechamel sauce, turkey, tomatoes, spinach, cheese. Then I do it again and again until the pan is full.

A note about FODMAP – some doctors allow you to eat certain cheeses, and some make you go completely dairy free. My doctor allowed me aged and hard cheeses, as well as certain soft cheeses like brie and camembert. I actually used a bit of mozzarella in this dish, though that is really a big no no. The next time I made it, it was parmesan all the way!

FODMAP Friendly Lasagna (Gluten Free and Full of Flavor!)

Finally, just place the dish into the oven at 425 for about 40 minutes. I also recommend letting it sit on the counter for about 15 minutes before serving, as this allows it to “set up” a bit and not be quite so formless.

I gotta tell you, I LOVED this particular version of lasagna. I’m not going to lie and say it was just as good as real lasagna, but it was actually quite delicious on its own, as long as you didn’t think about what you were missing.

So there you go. A delicious Low FODMAP lasagna/casserole that will be your new comfort food! I hope you enjoy. Any suggestions for other FODMAP friendly recipes for me to try? I want to learn how to convert all my favorites!

And thanks again to Personal Creations for sending me a cute lasagna dish. I love it!

FODMAP Friendly Lasagna (Gluten Free and Full of Flavor!)

FODMAP Friendly Lasagna (Gluten Free and Full of Flavor!)

Yield: 6 servings
Prep Time: 20 minutes
Cook Time: 50 minutes
Additional Time: 15 minutes
Total Time: 1 hour 25 minutes

Gluten free, full of flavor and FODMAP friendly lasagna.

Ingredients

  • 2 large zucchinis
  • 1 large tomato
  • 1 C spinach leaves
  • 12 oz ground turkey
  • 4 Tbsp corn flour
  • 5 Tbsp butter (or olive oil if you're really strict)
  • 4 C non-dairy milk (I used pea milk, but you can use nut milks easily enough)
  • 4 C parmesan cheese
  • 1 tsp nutmeg
  • 1 Tbsp Italian Herbs
  • 1 Tbsp olive oil
  • salt & pepper

Instructions

  1. First, prepare your ingredients. Chop up your tomato into a nice large dice. I try and remove some of the juice and seeds as I chop, as this helps when the dish is cooking. If you have a mandolin, you can easily slice the zucchini (lengthwise!) to make noodles. Or if you are like me and cut yourself every time you use a mandolin, just use a vegetable peeler. I like this more because then you get SUPER thin slices, and I find them a lot more palatable than the thick cut ones. Plus, you need less zucchini if you cut them thinner. Woo!
  2. Next, fry up your ground turkey, adding some Italian herbs to the mix once it's cooked through. You can also add a bit of salt and pepper to flavor it up.
  3. For the bechamel sauce, melt your butter in a small saucepan. Then add in your corn flour and whisk it together to form a paste. Cook it for about a minute, whisking the whole time. Then add your milk and continue whisking until it's nice and thick. I like to add in salt, pepper, nutmeg and more Italian seasoning to give it nice flavor.
  4. Now, you can begin putting it together. Take your lasagna pan and coat the bottom in olive oil. Then place a nice layer of your zucchini. Because they're so thin, you may want to double up. I use olive oil on the bottom for two reasons - one, it makes it easier to remove servings from the pan. Two, it helps to crisp up that bottom layer a bit, which is nice since, as I mentioned, this is a wet dish.
  5. Now we just add our layers. I do zucchini, bechamel sauce, turkey, tomatoes, spinach, cheese. Then I do it again and again until the pan is full.
  6. Finally, just place the dish into the oven at 425 for about 40 minutes. I also recommend letting it sit on the counter for about 15 minutes before serving, as this allows it to "set up" a bit and not be quite so formless.
Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 736Total Fat: 49gSaturated Fat: 22gTrans Fat: 1gUnsaturated Fat: 22gCholesterol: 157mgSodium: 1413mgCarbohydrates: 33gFiber: 4gSugar: 12gProtein: 44g
This nutrition information is automatically calculated and may not be entirely accurate. Please do your own research if you are overly concerned about specific macros.

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Katie Reed

Katie Reed

Katie Reed is a 38 year old mom blogger from Salt Lake City, UT. She is married to the man of her dreams and together they have four beautiful boys. Dexter is 9, Daniel is 7, Chester is 5 and Wilder is 2. She writes about living with mental health issues while navigating motherhood. Her blog focuses on tips and tricks for moms, information and parenting news, kid-friendly recipes and crafts. She loves to reflect on the humorous side of parenthood and shares the reality of her life, with a "warts and all" attitude.

One Response

  1. Never heard of FODMAP, thanks for heads up! I hope that goes away at some point! Who could possibly give up lasagna? Not me! Great recipe. Thanks for sharing with us at Merry Monday.

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