This easy Low FODMAP Low Carb Lasagna Soup offers the same comforting flavors of regular lasagna with only a fraction of the effort, FODMAPs, or carbs! Made in either the Instant Pot or slow cooker, this low FODMAP low carb soup recipe calls for hearts of palm lasagna noodles instead of grain-based lasagna noodles, making this version of lasagna soup lower in carbs and FODMAPs and more blood sugar-friendly than traditional lasagna. In addition to being low FODMAP and low carb, this lasagna soup is grain-free and gluten-free with easy options for dairy-free, Paleo, and Whole30.
Please note: this recipe contains ingredients that are high in fat, such as pancetta and cheese. Although low in FODMAPs, fat can cause be an additional symptom trigger for some people with IBS.
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Why Low FODMAP Low Carb Lasagna Soup?
I developed this recipe almost a year ago, so I've been waiting impatiently to share it with you as it is probably the most delicious low FODMAP soup recipe on the site to date. The fact that it's also low FODMAP and low carb and still so majorly delicious is a bit mind-blowing. As this is will be posted close the first day of fall, soup season has officially begun, and I want you to be able to make this amazing soup all fall and winter long.
My traditional Low FODMAP lasagna recipe is, in my humble opinion, one of the best tasting recipes on Good Noms, Honey! It's also the most effort, by far, to make. While I feel it's worth every bit of the effort, I wanted to develop a recipe that offered the same delicious flavors without the work. This Low FODMAP Lasagna Soup is easy to make and can be ready in less than an hour when using the Instant Pot. Or, if you prefer to use a slow cooker, it can be made in the morning and left to cook 6-8 hours while you do other things.
What are hearts of palm lasagna noodles?
As I am eating low carb due to my blood sugar issues, I also needed a low carb lasagna alternative. I've been creating recipes using hearts of palm as a starch alternative in the last year (see my Creamy Low FODMAP Low Carb Mashed Hearts of Palm "Fauxtatoes" and Low FODMAP Keto Hearts of Palm Faux Potato Salad ("Fauxtato" Salad) recipes for more hearts of palm info and yumminess) and came across Palmini's hearts of palm lasagna noodles.
Palmini offers a range of different hearts of palm rice and noodles as well as mashed hearts of palm. I decided to try their hearts of palm lasagna noodles in this lasagna soup, and they taste fantastic! A bite of this soup with meat, tomatoes and cheese on top of a hearts of palm noodle is just a heavenly bite of lasagna. Even my husband and son (who have no blood sugar or IBS issues) gobble up this soup.
For more information on hearts of palm and hearts of palm noodles, see my Frequently Asked Questions section below!
Low FODMAP Low Carb, Grain-Free and Gluten-Free with Dairy-Free, Paleo, and Whole30 Options
In addition to being low FODMAP and low carb, this lasagna soup is grain-free and gluten-free due to using hearts of palm noodles instead of grain-based noodles. You can also easily make it dairy-free, Paleo and Whole30 compliant by omitting the cheese and using the optional ingredient of coconut cream instead of heavy cream. Even without the cheese, this Low FODMAP Lasagna Soup is incredibly satisfying.
Equipment
Low FODMAP Low Carb Instant Pot Lasagna Soup
The equipment I use to make this Low FODMAP Low Carb Lasagna Soup in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or a comparable electric pressure cooker
- Plastic spoon or spatula (I love my Instant Pot spatula)
- Fine mesh sieve
- Paper towels
- Cheese grater
- Chopping board and knife
- Measuring spoons and cups
- Plate
- Ladle
- Serving bowls
- Small mixing bowl
Low FODMAP Low Carb Slow Cooker Lasagna Soup
- Slow cooker (I use a 6-quart Crock-Pot)
- Stovetop
- Large skillet
- Spatula
- Fine mesh sieve
- Paper towels
- Cheese grater
- Chopping board and knife
- Measuring spoons and cups
- Plate
- Ladle
- Serving bowls
- Small mixing bowl
Ingredients
The ingredients I use in the Low FODMAP Low Carb Lasagna Soup include (shown across three photos):
- Garlic-infused olive oil
- Raw cubed pancetta*
- Leek greens, finely chopped
- Ground beef
- Tomato paste*
- Water
- Low sodium low FODMAP beef broth
- Canned fire roasted crushed tomatoes (or regular canned crushed tomatoes)*
- Low FODMAP Italian Seasoning (homemade or store-bought)
- Salt
- Ground black pepper
- Hearts of palm lasagna sheets, drained, rinsed, and chopped into thirds (see section below on how to chop them)
Dairy ingredients - omit for dairy-free, Paleo and Whole30
- Heavy cream (lactose-free if needed) or coconut cream for dairy-free, Paleo and Whole30 (optional)
- Mozzarella cheese, lactose-free if needed, finely shredded
- Parmesan cheese, finely shredded, or additional mozzarella cheese. There's no such thing as lactose-free parm. It is naturally low in lactose.
*Pancetta: an Italian preparation of bacon, pancetta can be found in the deli section of most grocery stores, pre-cubed. Pancetta doesn't contain FODMAPs but is high in fat, which can be triggering for some people with IBS.
*Tomato paste + canned fire roasted crushed tomatoes: containing the FODMAP fructose, remaining at the serving size of 1 ⅛ cups per serving brings you to .875 of the tolerable amount per serving for fructose. Check the labels of your canned tomatoes do not contain added garlic or onion. Fire roasted tomatoes haven’t been specifically tested for FODMAPs, so if you have concerns, just use regular.
Method
The photos below reflect the instructions on how to prepare this soup in the Instant Pot only. The recipe card below includes the slow cooker instructions.
Prepare Ingredients
Prepare all ingredients except for heavy cream and cheese (which should be kept refrigerated until ready to use) before starting to cook.
To prepare the hearts of palm lasagna noodles:
Pour hearts of palm lasagna noodles from the package into a fine mesh sieve or strainer. Rince with cold water, drain, and pat dry with paper towels. Place on a cutting board in short stacks.
Chop noodles into thirds so that you have 3 smaller rectangles instead of 1 large rectangle.
Continue chopping until all of the noodles have been chopped into thirds.
Sauté
Press the "Sauté" button on your Instant Pot. Once the display 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 5 minutes, stirring often.
Using a slotted spoon, remove pancetta to a plate and set aside, leaving behind as much liquid in the pot as possible.
Add leeks to the Instant Pot and sauté for 2 minutes, stirring frequently.
Add ground beef, breaking up the meat into small pieces with a spatula, and sauté until brown, about 5 minutes, stirring frequently.
Stir in tomato paste, and stirring constantly, sauté for 1 minute.
Hit “Cancel” on the Instant Pot. Add 1 cup water and scrape the bottom of the pot clean with a spatula or plastic spoon.
Add beef broth, crushed tomatoes, low FODMAP Italian seasoning, salt, pepper, chopped hearts of palm sheets, and sauteed pancetta.
Stir soup until combined. Close the Instant Pot lid, and set the pressure release valve to “Sealing.” Hit the “Pressure Cook” or “Manual Button,” and set the timer for 20 minutes. Once the cooking cycle has completed, manually release the pressure by setting the pressure release valve to “Open.” Hit "Cancel" on the Instant Pot. Open the lid.
If adding cream, allow soup to cool for a few minutes prior to stirring it in. Otherwise, stir soup. Ladle soup into serving bowls. Add shredded cheeses to a separate small mixing bowl and toss with your hands to combine. Top soup with shredded cheese, garnish with chopped parsley (optional), and enjoy.
Frequently Asked Questions
Hearts of palm are the core, or "heart," of certain varieties of palm plants. You may have seen them as a veggie option at the salad bar. They are nutrient packed and are low in carbs and FODMAPs.
Hearts of palm noodles (and other hearts of palm products) can be purchased on Amazon and can be found at some health food and mainstream grocery stores (most likely in the gluten-free aisles). Locally in BC, I can find them at Nature's Fare. Palmini (the brand I use) has a store locator on their website.
I haven't tested this recipe using grain-based noodles, and this recipe is not written for their use. As grain-based noodles absorb a lot more liquid than hearts of palm noodles, the soup would probably require multiple additional cups of liquid, which will change the proportions of the entire recipe. I would suggest searching for a regular Instant Pot or Slow Cooker Lasagna Soup recipe if you want to use grain-based noodles and substituting low FODMAP ingredients for the high FODMAP ones, using the ingredients in my recipe as a substitution reference.
The hearts of palm noodles hold together surprisingly well, both in the Instant Pot and when cooked up to 8 hours in the slow cooker. Sometimes a few might fall apart when you cut them into thirds (otherwise they're too big for a soup), but that's no biggie.
Low FODMAP Low Carb Lasagna Soup (Instant Pot / Slow Cooker)
Ingredients
- 2 tablespoons garlic-infused olive oil
- 3.5 ounces raw cubed pancetta*
- ½ cup leek greens, finely chopped
- 1 pound ground beef
- 2 tablespoons tomato paste*
- 1 cup water
- 2 cups low FODMAP low sodium beef broth
- 28 ounce can crushed tomatoes*
- 3 tablespoons Low FODMAP Italian Seasoning, homemade or store-bought
- 2 teaspoons salt
- 1 teaspoon ground black pepper
- 12 ounce package hearts of palm lasagna sheets, drained, rinsed, patted dry, and chopped into thirds*
- ¼ cup heavy cream , lactose-free if needed, or coconut cream for dairy-free, Paleo and Whole30, optional*
- 1 cup mozzarella cheese, lactose-free if needed, finely shredded
- ½ cup parmesan cheese, finely shredded, or additional mozzarella cheese
- Fresh Italian parsley, finely chopped, for garnish (optional)
Instructions
Instant Pot Instructions:
- Prepare all ingredients except for heavy cream and cheese before starting to cook. To prepare hearts of palm lasagna sheets: pour from package into a fine mesh sieve or strainer, drain, rinse with cold water, and pat dry with paper towels. Chop into thirds (see photos in post above).
- Hit “Sauté” on your Instant Pot. Once the display 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 5 minutes, stirring often. Using a slotted spoon, remove pancetta to a plate and set aside, leaving behind as much liquid in the pot as possible.
- Add leeks to the Instant Pot and sauté for 2 minutes, stirring frequently.
- Add ground beef, breaking up the meat into small pieces with a spatula, and sauté until brown, about 5 minutes, stirring frequently.
- Add tomato paste, and stirring constantly, sauté for 1 minute.
- Hit “Cancel” on the Instant Pot. Add 1 cup water and scrape the bottom of the pot clean with a spatula.
- Add beef broth, crushed tomatoes, low FODMAP Italian seasoning, salt, pepper, chopped hearts of palm sheets, and sauteed pancetta and stir until combined.
- Close the Instant Pot lid, and set the pressure release valve to “Sealing.” Hit the “Pressure Cook” or “Manual Button,” and set the timer for 20 minutes. Once the cooking cycle has completed, manually release the pressure by setting the pressure release valve to “Open.” Hit "Cancel" on the Instant Pot. Open the lid.
- If adding cream, allow soup to cool for a few minutes prior to stirring it in. Otherwise, stir soup. Ladle soup into serving bowls. Add shredded cheeses to a separate small mixing bowl and toss with your hands to combine. Top soup with shredded cheese, garnish with chopped parsley (optional), and enjoy.
Slow Cooker Instructions:
- Prepare all ingredients except for heavy cream and cheese before starting to cook. To prepare hearts of palm lasagna sheets: pour from package into a fine mesh sieve or strainer, drain, rinse with cold water, and pat dry with paper towels. Chop into thirds (see photos in post above).
- Place a large skillet on medium heat on the stovetop. Once hot, add garlic-infused olive oil and swirl skillet to coat in oil. Add pancetta and sauté until starting to brown around the edges, about 5 minutes. Using a slotted spoon, remove pancetta to a plate, leaving the juices behind in the skillet.
- Add leeks to the skillet, and sauté for 2 minutes, stirring often.
- Add ground beef to the skillet, breaking up the meat into small pieces with a spatula, and sauté until brown, about 5 minutes.
- Add tomato paste to the skillet, and while stirring constantly, sauté for 1 minute.
- Slowly add water to the skillet, scraping the bottom clean with a spatula. Pour skillet contents into a slow cooker.
- Add broth, crushed tomatoes, Italian seasoning, salt, pepper, chopped hearts of palm lasagna sheets, and sauteed pancetta, and stir until combined. Add lid to the slow cooker.
- Slow cook for 4 hours on high or 6-8 hours on low.
- Remove lid from slow cooker. If adding cream, allow soup to cool for a few minutes before stirring it in. Otherwise, stir soup.
- Ladle soup into serving bowls. Add shredded cheese to a separate small mixing bowl and toss with your hands to combine. Top soup with shredded cheese mixture, garnish with chopped parsley (optional), and enjoy.
Equipment
Notes
- Low FODMAP serving size: 1 ⅛ cups. Makes about 9 cups total.
- Dairy-free/Paleo/Whole30: make this recipe dairy-free, Paleo and Whole30 compliant by omitting the cheese and using coconut cream instead of heavy cream (which is optional - only if you want to cut the acidity a bit and add some creaminess).
- Pancetta: an Italian preparation of bacon, which is high in fat, and can trigger symptoms in some people with IBS.
- Tomato paste + canned crushed tomatoes: containing the FODMAP fructose, remaining at the serving size of 1 ⅛ cups per serving brings you to .875 of the tolerable amount per serving for fructose. Check the labels of your canned tomatoes do not contain added garlic or onion. I prefer to use canned fire-roasted crushed tomatoes; however, fire-roasted tomatoes haven’t been specifically tested for FODMAPs, so if you have concerns, just use regular.
- Hearts of Palm Lasagna Sheets: I use Palmini Hearts of Palm Lasagna Sheets – the sizes of other brands may vary. See photos in post above on how to chop sheets into 3rds.
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