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Low FODMAP Béchamel Sauce (White Sauce)

  • Author: Gail
  • Total Time: 15 minutes
  • Yield: About 3.5 cups 1x


This Low FODMAP Béchamel Sauce (or White Sauce) is a rich, decadent sauce that goes well with lasagna Bolognese, macaroni and cheese, moussaka, and more. Gluten-free.


Units Scale


  1. Prepare all ingredients before starting to cook.
  2. Place a medium (2-quart) saucepan or saucier over medium low heat on the stove top. Add ghee or butter and garlic-infused olive oil and wait until the ghee melts. 
  3. Add flour and whisk and cook until well blended and smooth, about 3 minutes. 
  4. Increase heat to medium high. Slowly add milk, 1 cup at a time and whisking about 30 seconds between cups. Add salt and white pepper and continue whisking constantly until the sauce thickens, 4-5 minutes or until your desired thickness, but before the mixture starts boiling, keeping in mind that adding parmesan will further thicken the sauce. Remove from heat.
  5. Add parmesan (see notes) and whisk until thoroughly combined. Taste the sauce and adjust seasonings as desired.
  6. Use immediately in Low FODMAP lasagna Bolognese (or your desired dish) or store in an airtight container in the refrigerator after cooling until ready to use. It’s best when used immediately or within 24 hours but can typically last when kept in an airtight container in the refrigerator for up to 1 week.


  • *Butter: Per Monash University’s Low FODMAP Diet App, butter does not contain carbohydrates and therefore no FODMAPs; however, it is high in fat, which can be an additional symptom for some people with IBS. Garlic-infused olive oil, while also not containing FODMAPs, further increases the fat content of this recipe.
  • Adding parmesan: If making this béchamel sauce for a recipe other than lasagna (for which this béchamel sauce recipe was created), you may want to omit the parmesan and add other ingredients better suited to that recipe. For example, if making mac and cheese, you may want to add cheddar cheese instead of parmesan cheese.
  • Parmesan and FODMAPs: Monash University only found trace amounts of FODMAPs in parmesan cheese.
  • Thinner béchamel sauce: As I created this béchamel sauce recipe for lasagna, I purposely made it on the thick side so that the lasagna holds together. If you prefer a thinner béchamel, reduce the ghee or butter to 3 tablespoons, the garlic-infused olive oil to 1 ½ tablespoons, and the flour to ¼ cup. Keep the quantity of milk the same. If you find the sauce is too thin, keep it on the burner longer to further reduce it while whisking constantly until it’s to your desired thickness. The addition of parmesan at the end further thickens the sauce.
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Sauces
  • Method: Stovetop
  • Cuisine: French

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