How to Make Low FODMAP Tomato Sauce (Quick & Easy)

If you’re looking for a low FODMAP tomato sauce that doesn’t feel complicated or intimidating, you’re in the right place. This is the kind of sauce you can throw together on a busy day when you just want something comforting and easy, without worrying about onion, garlic, or how your stomach will feel later.

It’s made with a handful of simple ingredients, comes together in about 15 minutes, and works just as well for a quick pasta dinner as it does as a base for other meals. Once you make it, you’ll probably find yourself coming back to it again and again.

As a gut health coach, I’m mindful of ingredient choices and portion sizes when creating low FODMAP recipes like this one.

? Before we dive in, quick heads-up:
I created a Free Recipe & Meal Planner you can use to track your favorite recipes, jot down notes, and map out weekly meals. It’s a simple way to make eating feel doable (and way less overwhelming). Grab it below!

Why You’ll Love This

• Low FODMAP and gut-friendly – Made without onion or garlic and using garlic-infused olive oil for flavor that’s easy on digestion.
• Quick and easy – Ready in about 15 minutes with minimal prep and simple steps.
• Simple ingredients – Uses pantry staples you likely already have on hand.
• Naturally gluten- and lactose-free – No special substitutions needed.
• Versatile and customizable – Works as a pasta sauce, pizza base, or starting point for other low FODMAP meals.

Why This Works for Digestion

• No onion or garlic, which are common triggers for bloating and discomfort
• Uses garlic-infused olive oil for flavor without FODMAPs
• Simple ingredient list that’s easier to tolerate when digestion is sensitive

Ingredients

4 to 6 servings

• 1 (28 oz / 800 g) can whole peeled tomatoes (I recommend brands like Cento Certified San Marzano Whole Peeled Tomatoes)
• 1 tbsp garlic-infused olive oil
• 1 tsp dried basil
• ½ tsp dried oregano
• Salt, to taste
• Pepper, to taste

Optional (low FODMAP):

• Pinch of red pepper flakes
• Finely grated Parmesan cheese, for serving
• A few fresh basil leaves, torn
• ½ tsp pure maple syrup, only if tomatoes taste overly acidic

Instructions

1. Add the tomatoes (with juices), garlic-infused olive oil, dried basil, and oregano to a blender. Pulse until smooth or slightly chunky, depending on your preference.
2. Pour the sauce into a saucepan. Bring to a gentle simmer over medium heat, then reduce to low and cook for 10 minutes, stirring occasionally.
3. Season with salt and black pepper. Taste and adjust. Add maple syrup if needed, or red pepper flakes for heat.
4. Serve warm over low FODMAP pasta, zucchini noodles, spaghetti squash, or grilled protein. Finish with fresh basil and optional grated Parmesan, if desired.

Recipe Tips & Tricks

1. Use the best canned tomatoes you can find. Since this sauce has very few ingredients, tomato quality matters a lot. Whole peeled tomatoes usually have better flavor and fewer additives than crushed or diced.
2. Blend to your texture preference. For a rustic sauce, pulse briefly and leave small chunks. For a smoother, more classic pasta sauce, blend longer until fully smooth.
3. Salt after simmering, not before. Tomatoes concentrate as they cook. Seasoning at the end helps prevent over-salting.
4. Adjust richness with oil. If the sauce tastes flat, try adding another teaspoon of garlic-infused olive oil before adding maple syrup.
5. Keep portions low-FODMAP friendly. Divide the sauce evenly into 4 or more servings to stay within low-FODMAP tomato limits. If you’re extra sensitive, stretch it to 5–6 servings.

Common Mistakes to Avoid

• Using canned tomatoes with added onion or garlic
• Skipping portion awareness with tomato-based sauces
• Overcooking the sauce, which can increase acidity

Frequently Asked Questions

Is this tomato sauce really low FODMAP?
Yes. As a gut health coach, I avoid onion and garlic here and use garlic-infused olive oil instead to keep this sauce low FODMAP and digestion-friendly.

Can I use crushed or diced tomatoes instead of whole peeled?
You can, but whole peeled tomatoes usually have better flavor and fewer additives. If using crushed or diced tomatoes, check labels for onion or garlic and avoid products with added seasonings.

Can I make this sauce without a blender?
Yes. You can crush the tomatoes by hand or with a potato masher directly in the saucepan. The texture will be more rustic but still delicious.

Is garlic-infused olive oil safe on a low FODMAP diet?
Yes. FODMAPs are water-soluble, not fat-soluble, so properly infused garlic oil provides garlic flavor without the FODMAPs.

Why does my sauce taste acidic?
Tomato acidity varies by brand. If your sauce tastes sharp, try adding maple syrup or a little extra olive oil rather than simmering longer.

Can I freeze this sauce?
Absolutely. Let the sauce cool completely, then freeze in airtight containers for up to 3 months. Thaw in the refrigerator or gently reheat on the stovetop.

Final Thoughts

This sauce is proof that simple really can be good. With just a few ingredients and no onion or garlic, you still end up with something comforting, flexible, and easy to make anytime you need it. It’s the kind of recipe you can memorize, tweak without stress, and rely on when your stomach needs things to stay calm.

Use it as written, or treat it like a starting point and make it your own. There’s plenty of room to adjust based on what you like and what works best for you.

Now I’d love to hear from you! Would you keep this sauce super simple, add some heat, or pile on the fresh herbs? Let me know in the comments below.

? Still dealing with bloating, fatigue, or inflammation, no matter what you try?

If you’ve been chasing symptoms and nothing seems to stick, it’s time to look deeper. I’d love to help you uncover the root cause of your digestive + hormone issues so you can finally get the answers you’ve been looking for.

? To get started, learn how private coaching and functional lab testing can help you.

Other Low-FODMAP Recipes You’ll Love

• How to Make Low FODMAP Beef and Broccoli (Quick & Easy)
• How to Make Low FODMAP Chicken Enchiladas (Easy & Comforting)
• Easy Low-FODMAP Beef Stew That Warms Your Stomach
• How to Make the Best Low-FODMAP Chicken Noodle Soup (Instant Pot)
• How to Make a Cozy Low FODMAP Butternut Squash Soup

Low FODMAP Tomato Sauce

This quick and easy tomato sauce comes together in about 15 minutes and is perfect for pasta, zucchini noodles, or as a base for other low FODMAP meals.

Servings 4

Prep Time 5 minutes mins

Cook Time 10 minutes mins

Print Recipe Pin Recipe

Ingredients

  

• 1 28 oz can whole peeled tomatoes
• 1 tbsp garlic-infused olive oil
• 1 tsp dried basil
• ½ tsp dried oregano
• Salt to taste
• Pepper to taste
• Pinch of red pepper flakes (optional)
• A few fresh basil leaves, torn (optional)
• ½ tsp pure maple syrup only if tomatoes taste overly acidic (optional)

Instructions

 

• Add the tomatoes (with juices), garlic-infused olive oil, dried basil, and oregano to a blender. Pulse until smooth or slightly chunky, depending on your preference.
• Pour the sauce into a saucepan. Bring to a gentle simmer over medium heat, then reduce to low and cook for 10 minutes, stirring occasionally.
• Season with salt and black pepper. Taste and adjust: maple syrup if needed, or red pepper flakes for heat.
• Serve warm over low FODMAP pasta, zucchini noodles, spaghetti squash, or grilled protein. Finish with fresh basil and optional grated Parmesan, if desired.

Course: Sauce

Cuisine: Italian, Mediterranean

Keyword: Gluten-Free, Low-FODMAP, Stovetop

? Like this and want to save it for later? Tap the Pinterest Pin button below—it’s an easy way to keep it on hand when you need it.