This mouthwatering Low FODMAP Bolognese (pronounced bow-luh-nayz) deserves a regular spot at your dinner table! Easily made in the Instant Pot or slow cooker, this low FODMAP Bolognese is so rich and delicious that you'll never return to using a jarred spaghetti sauce to make your favorite pasta dishes. Ever. Again. Serve it over low FODMAP spaghetti, polenta, or in my to die for low FODMAP Lasagna Bolognese for an amazing Italian-inspired dinner. In addition to being low FODMAP, this Bolognese recipe is also Paleo and Whole30 compliant. Make it a day ahead for even better flavor!
Jump to:
What is Bolognese?
Bolognese (which my 5-year-old calls "balloon-eeze," haha) is a ragú or meat sauce that originated in the Italian city of Bologna. It's traditionally eaten with tagliatelle, which is similar to fettuccini. In North America and other parts of the world, Bolognese is commonly eaten with spaghetti noodles like a spaghetti sauce. I created this Bolognese recipe to go with my Low FODMAP Lasagna Bolognese, but you can eat this Low FODMAP Bolognese however suits your fancy.
Is this a traditional Bolognese?
This is not a traditional Bolognese recipe as traditional recipes a) aren't low FODMAP, and b) do not use lots of tomatoes in the sauce, only a bit of tomato paste. My recipe has strong North American influences and is a cross between a ragú and tomato-based spaghetti sauce. Also, traditional Bolognese typically simmers for as long as 2-3 hours. This low FODMAP Bolognese has 20 minutes of pressure cook time in the Instant Pot (not counting the time it takes to sauté the veggies and meat, etc.). Or, if you prefer the slow cooker (like a Crock-Pot), it can slow cook for 6-8 hours on low or 4 hours on high.
Low FODMAP, Paleo & Whole30
This Bolognese recipe is low FODMAP at one heaping ¾ cup serving. That being said, it's also high in fat due to the use of pancetta, Italian-style bacon, which can be a symptom trigger for some people with IBS. Before making this recipe, talk to your doctor or dietitian with concerns of how your body might react.
In addition to being low FODMAP, this Bolognese is also Paleo and Whole30 compliant (omit the pure maple syrup for Whole30) when served with a Paleo or Whole30 starch option, such as spaghetti squash (low FODMAP quantity if needed) or mashed potatoes. It's also dairy-free, gluten-free, and refined sugar-free.
Necessary Equipment
Instant Pot Bolognese
The equipment I use to make this Low FODMAP Bolognese in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Chopping knife and board
- Measuring spoons and cups
- Plastic spoon for sautéing, stirring and scraping
- Slotted spoon
- Medium plate
- Tongs
- Serving spoon or ladle
Slow Cooker Bolognese
The equipment I use to make this low FODMAP Bolognese in the Slow Cooker includes:
- Slow Cooker (I use an older model of this 6-quart Crock-Pot)
- Stove top
- Chopping knife and board
- Measuring cups and spoons
- Large skillet with high sides or a dutch oven
- Heat-resistant spatula
- Stirring spoon
- Tongs
- Ladle
Low FODMAP Bolognese: Ingredients & Success Tips
As there is plenty of details in the recipe card below, I'm not going to go into a super long step-by-step explanation here. If you need any clarification though, please feel free to contact me or leave a question or comment below!
Garlic-Infused Olive Oil
To start this low FODMAP Bolognese recipe, I hit "Sauté" on the Instant Pot and set the sauté heat to low. Consult your Instant Pot manual for instructions specific to your model, as the method to do this varies.
If making the Bolognese in the slow cooker, I place a large skillet with high sides on medium low heat on the stove top. If you don't have a high sided skillet, a dutch oven will also work.
Once hot, I add garlic-infused olive oil to the pot / skillet and swirl to coat the bottom in oil. Using garlic-infused oil adds wonderful garlicy flavor without the FODMAPs.
Pancetta
Then, I add pancetta to the pot / skillet. Pancetta is Italian style bacon, the main difference between it and bacon common to North America being that pancetta is not smoked after it's cured. It can be found at most mainstream grocery stores, pre-chopped into cubes. I find mine in 200 gram packages and add half a package for this recipe, which is about 3.5 ounces.
As mentioned above, like bacon, pancetta is high in fat, which Monash University states can be a symptom trigger for some people with IBS.
I sauté the pancetta on low heat until it starts browning, about 8-9 minutes in the Instant Pot; in the skillet, it only takes about 5 minutes for the pancetta to start to brown. Then, using a slotted spoon, I remove the pancetta to a plate.
Produce: Leeks, Carrot & Celery
I increase the sauté level on the Instant Pot back to the default setting, which is "Normal" on some models (like my Instant Pot Duo) and "High" on others (like my Instant Pot Duo Crisp). Whatever the setting is that your Instant Pot goes to by default when you hit the "Sauté" button, that's where it should be to sauté the veggies and meat. If using a skillet (for the slow cooker version), I increase the stove top heat to medium high.
Once the "Sauté" heat is increased, I add the leeks, carrot, and celery and sauté for 3 minutes, stirring frequently. According to Monash University's Low FODMAP Diet App, the dark green leaves of leek are low FODMAP in quantities of up to 1 cup or 100 grams per serving. Monash recently announced on Instagram that they have retested leek bulbs and leaves, so these numbers have recently changed (I believe leek leaves used to be ⅔ cup per serving). We are adding ½ cup of leek leaves across 8 servings. Celery is listed as low FODMAP quantities of up to ¼ stalk or 10 grams per serving. We're adding 1 stalk across 8 servings.
Beef & Pork
Next, I add ground beef and ground pork to the pot, and sauté them for 9-11 minutes, or until the majority of the juices in the pot / skillet are reduced. The meat will only take about 5-6 minutes to brown, but to keep our Bolognese from getting too greasy, we want to reduce those juices as much as possible while retaining a high level of flavor. This takes about 9-11 minutes depending on the method and how much fat the meat contains.
Beef Broth & Tomato Paste
Once the juices in the pot / skillet are almost gone, I hit "Cancel" on the Instant Pot or remove the skillet from the heat. Then, I add low FODMAP low sodium beef broth and tomato paste and stir until the tomato paste dissolves. I scrape the bottom of the pot / skillet clean with a plastic spoon or heat-resistant spatula and add the pancetta back to the pot / skillet.
Fire Roasted Crushed Tomatoes
If making the Bolognese in the Instant Pot, I simply add a 28 ounce can of fire roasted crushed tomatoes to the pot. If making it in the slow cooker, I carefully pour the contents of my skillet into the slow cooker and then add the can of tomatoes.
Canned fire roasted crushed tomatoes can be found at most mainstream grocery stores and add some amazing flavor to the Bolognese. If you can't find fire roasted, regular canned crushed tomatoes will also work.
For low FODMAP, make sure you check the labels of whatever canned tomatoes you're using to ensure no extra garlic or onion has been added. Monash University lists canned tomatoes as low FODMAP at ⅗ cup or 92 grams per serving. There are about 3 cups of tomatoes in a 28 ounce can.
Seasonings
To season my low FODMAP Bolognese, I add my own blend of low FODMAP homemade Italian seasoning. If you don't want to make your own, low FODMAP Italian seasoning blends can also be purchased at grocery stores - see that post for some store-bought options.
Additionally, I stir in the following:
- Salt
- Freshly ground black pepper
- Pure maple syrup - this may seem like a weird ingredient to add to a savory dish, but trust me - adding a bit of sweetener to a tomato based recipe adds a whole new dimension of flavor. Omit if doing a Whole30.
Then, once stirred, I add a bay leaf to the top of the mixture and close the lid of the Instant Pot or slow cooker.
For the Instant Pot, I set the pressure release valve to "Sealing," and set the timer for 20 minutes.
For the slow cooker, I set the timer for 4 hours on low heat or 6-8 hours on high heat.
Coconut Cream
Once the cooking cycle has completed in the Instant Pot, I quick release the pressure and open the lid. I stir the Bolognese, hit the Sauté button, and allow it to reduce for 5-10 minutes, depending what I'm using the Bolognese for. If using it as a spaghetti sauce, for example, I'd want a thinner sauce, so I'd probably only reduce it for 5 minutes or so. For lasagna, I'd want a thicker sauce, so I'd reduce it for 8-10 minutes lest the lasagna be too runny.
If making it in the slow cooker, I typically do not reduce it after it slow cooks as it typically reduces sufficiently on its own in the slow cooker. However, if it looks too runny, use your own best judgement.
Once reduced to my desired consistency, I add coconut cream to the sauce and stir. This is optional but highly recommended as the coconut cream acts as a dairy-free heavy cream, cutting through some of the acidity in the Bolognese and adding some delicious richness and creaminess. Canned coconut cream can be found in many grocery stores; you can otherwise put a can of regular full-fat coconut milk in the refrigerator overnight and scrape the cream off the top of the can.
Coconut cream has been tested by Monash University and is low FODMAP in servings of up to ¼ cup or 60 grams per serving. We're adding only ¼ cup across 8 servings.
Serving Options
As mentioned above, this low FODMAP Bolognese can be served with the following:
- Brown rice spaghetti or brown rice fettuccine - Low FODMAP and gluten-free but not Paleo/Whole30
- Spaghetti squash - Paleo/Whole30 and low FODMAP in quantities of up to ½ cup or 75 grams per Monash University
- Low FODMAP option of my Instant Pot “Garlic” Mashed Potatoes - Low FODMAP and Paleo/Whole30
- Low FODMAP Polenta - Gluten-free but not Paleo/Whole30
- In my to die for Low FODMAP Lasagna Bolognese - Gluten-Free but not Paleo/Whole30
Storage
I store my low FODMAP Bolognese in an airtight container in the refrigerator for up to 5 days. It can also be frozen for 4-6 months.
Low FODMAP Bolognese (Instant Pot / Slow Cooker)
Ingredients
- 2 tablespoons garlic-infused olive oil
- 3.5 ounces raw cubed pancetta*
- ½ cup leeks, dark green leaves only, finely chopped*
- 1 medium carrot, finely chopped
- 1 medium stalk celery, finely chopped*
- 1 pound ground beef
- ½ pound ground pork
- ½ cup low FODMAP low sodium beef broth
- 2 tablespoons tomato paste
- 28 ounce can fire roasted crushed tomatoes*
- 2 ½ tablespoons Italian seasoning, homemade or store-bought
- 1 ½ teaspoons salt
- ¾ teaspoon black pepper, freshly ground
- 1 teaspoon pure maple syrup, omit for Whole30
- 1 bay leaf
- ¼ cup canned coconut cream, optional*
- Fresh Italian parsley or basil, finely chopped, for garnish (optional)
Instructions
Instant Pot Instructions:
- Prepare all ingredients before starting to cook.
- Hit “Sauté” on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable pressure cooker and set heat to “Low” (consult your Instant Pot manual for instructions specific to your model on how to do this). Once the display in the Instant Pot reads “Hot,” add garlic-infused olive oil and swirl the pot to coat. Add pancetta and sauté until it starts to brown around the edges, about 8-9 minutes. Using a slotted spoon, remove pancetta to a plate, leaving as much fat in the pot as possible.
- Set Sauté heat level back to the default setting (“Normal” on models in which the levels are “Less, Normal, and More;” “High” on models with just the levels “Low” or “High”). Add leeks, carrot and celery and sauté for 3 minutes, stirring frequently.
- Add ground beef and pork, breaking up the meat with a plastic spoon, and sauté for 9-11 minutes or until only a small amount of liquid remains in the pot (but be careful not to overcook).
- Hit “Cancel” on the Instant Pot. Add beef broth and tomato paste and stir until the tomato paste dissolves in the broth.
- Return pancetta to the pot. Stir in canned tomatoes, Italian seasoning, salt, pepper, and maple syrup. Place bay leaf on top of the mixture.
- Close the lid; set the pressure release valve to “Sealing,” and set the timer for 20 minutes.
- Once the cooking cycle has completed, quick release the pressure. Open lid. Using tongs, remove and discard bay leaf. Stir the Bolognese. If a thicker sauce is desired, hit the “Sauté” button again and reduce the sauce until it’s your desired consistency (see notes). Hit “Cancel” on the Instant Pot. Stir in coconut cream (if using).
- Serve over low FODMAP brown rice spaghetti or brown rice fettuccine (not Paleo/Whole30), spaghetti squash (Paleo/Whole30; low FODMAP in quantities of up to ½ cup or 75 grams per Monash University), the low FODMAP option of my Instant Pot “Garlic” Mashed Potatoes, my Low FODMAP Polenta (not Paleo/Whole30), or in my Low FODMAP Lasagna Bolognese (Gluten-Free but not Paleo/Whole30).
Slow Cooker Instructions:
- Prepare all ingredients before starting to cook.
- Place a large skillet with high sides or a dutch oven on medium low heat on the stove top and add garlic-infused olive oil. Once the skillet is hot, add pancetta, and sauté until it starts to brown around the edges, about 5 minutes. Using a slotted spoon, remove the pancetta to a plate, leaving as much fat in the skillet as possible.
- Increase heat to medium high. Add leeks, carrot and celery, and sauté for 3 minutes.
- Add ground beef and pork, breaking up the meat with a heat-resistant spatula, and sauté until there is only a little liquid left in the skillet, about 9-10 minutes.
- Remove skillet from heat. Add beef broth and tomato paste and stir until tomato paste is fully dissolved. Scrape the bottom of the skillet clean with the spatula. Add pancetta back to the skillet.
- Carefully pour skillet contents into your slow cooker (I use an older model of this 6-quart Crock-Pot). Stir in canned tomatoes, Italian seasoning, salt, pepper and maple syrup. Place bay leaf on the top of the mixture.
- Place lid on the slow cooker. Slow cook for 6-8 hours on low or 4 hours on high.
- Once the cooking cycle has completed, open lid. Using tongs, remove and discard the bay leaf. Stir the Bolognese.
- Serve over low FODMAP brown rice spaghetti or brown rice fettuccine (not Paleo/Whole30), spaghetti squash (Paleo/Whole30; low FODMAP in quantities of up to ½ cup or 75 grams per Monash University), the low FODMAP option of my Instant Pot “Garlic” Mashed Potatoes, my Low FODMAP Polenta (not Paleo/Whole30), or in my Low FODMAP Lasagna Bolognese (Gluten-Free but not Paleo/Whole30).
Equipment
Notes
- Pancetta: is an Italian preparation of bacon, making this recipe high in fat, which can be an additional symptom trigger for some people with IBS.
- Leeks: Per Monash University’s Low FODMAP Diet App, the dark green leaves of leek are low FODMAP in quantities of up to 1 cup or 100 grams per serving.
- Celery: low FODMAP at ¼ of a medium stalk or 10 grams per serving.
- Canned tomatoes: low FODMAP at ⅗ cup (what the heck is that?) or 92 grams per serving (although check product labels to make sure your tomatoes do not contain added garlic or onion).
- Coconut cream: low FODMAP at ¼ cup or 60 grams per serving.
- Reducing the sauce in the Instant Pot: if you’re serving the sauce on spaghetti, for example, you may want to have a thinner sauce, only reducing for about 5 minutes. For lasagna, I suggest a thicker sauce, which would require reducing for about 8-10 minutes. This will mitigate the risk of your lasagna becoming too runny.
- When making this Bolognese in the slow cooker, I typically do not reduce the sauce at all as it reduces sufficiently while cooking in the slow cooker. Use your own best judgement.
- Recipe cooking times reflect those to make the Instant Pot version of the recipe only.
Anonymous from MD says
I don't eat pork or beef. Do you have suggested substitutions? Would ground turkey work?
Gail says
Ground turkey or chicken would work. There's no non-beef/pork sub for pancetta, so I would use probably 1.5-2 pounds of ground poultry to sub for the pancetta, pork, and beef. Also, during the step where you brown the ground turkey or chicken, as those meats contain less fat, you probably wont need to sauté them quite as long before the liquid in the pot dissipates. If cooked too long, they may dry out, so be careful. Hope you enjoy it!