If you need a simple but delicious low FODMAP marinara sauce for spaghetti, chicken parmesan, or other Italian-inspired dishes, look no further than this 4-ingredient (4!) low FODMAP marinara sauce. Adapted from the New York Times' adaptation of Marcella Hazan’s Tomato Sauce, this low FODMAP version is great to have on hand in the event of a pasta emergency. Quickly made in about 25 minutes in the Instant Pot or about an hour on the stovetop, this marinara sauce is low FODMAP at servings of ½ cup and also low carb, Keto, Paleo, Whole30, gluten-free, dairy-free, vegetarian, and vegan friendly.
If you're looking for a low FODMAP, tomato-based pasta sauce with more complexity, try my Low FODMAP Bolognese (Instant Pot / Slow Cooker), or the homemade low FODMAP spaghetti sauce in my Low FODMAP Instant Pot Spaghetti and Meatballs.
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Is store-bought marinara sauce low FODMAP?
Store-bought marinara sauce / spaghetti sauce and other pasta sauces that come in a jar often contain garlic, onion, and potentially other high FODMAP ingredients. Fody's low FODMAP marinara pasta sauce is decent and convenient, but here in Canada, Fody products can be expensive.
During these times of inflation and expensive grocery bills, I have a hard time justifying spending lots of money on jarred low FODMAP spaghetti sauce when I can make my own at home at a fraction of the cost. As I typically have canned diced tomatoes, garlic-infused olive oil, and salt in my pantry at all times and leeks in the refrigerator fairly regularly, I can whip up this budget-friendly, versatile 4-ingredient recipe pretty much any time I'm having a pasta emergency (as one does). 😉
Necessary Equipment
Low FODMAP Instant Pot Marinara Sauce
The equipment I use to make this Low FODMAP marinara sauce in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Stirring spoon or spatula (I love my Instant Pot spatula)
- Small bowl with water (for cleaning the leeks)
- Can opener
- Chopping board and knife
- Measuring spoons and cups
- Immersion blender (preferred), food processor, regular blender, or potato masher and a strong arm
- Ladle, for serving
Low FODMAP Stovetop Marinara Sauce
The equipment I use to make this low FODMAP marinara sauce on the stovetop includes:
- Large saucepan with a lid (mine is 3-quarts)
- Stovetop
- Stirring spoon
- Small bowl with water (for cleaning the leeks)
- Chopping board and knife
- Measuring spoons and cups
- Can opener
- Immersion blender (preferred), food processor, regular blender, or potato masher and a strong arm
- Ladle, for serving
Ingredients
The 4 ingredients I use to make this low FODMAP marinara sauce includes:
- Garlic-infused olive oil
- Leek greens, sliced - dark green leaves of the leek are low FODMAP. See my Low FODMAP Leek and Potato Soup post about how to clean and prepare a leek for low FODMAP cooking.
- Canned diced tomatoes, and their juice - I like to use canned fire-roasted diced tomatoes, hence the black flecks in the can. They haven't been specifically tested for FODMAPs yet, so if you have concerns, just use regular canned diced tomatoes.
- Salt, to taste
Method
The following instructions and photos illustrate how to make this Low FODMAP marinara sauce in the Instant Pot only. Tested stovetop instructions are also provided in the recipe card; however, I find it much easier and faster to make this low FODMAP marinara sauce in the Instant Pot.
Sauté: Hit "Sauté" on your Instant Pot or comparable electric pressure cooker. Once the display reads “Hot,” add garlic-infused olive oil. Add sliced leek greens, and sauté for 2 minutes, stirring frequently.
Deglaze: Press “Cancel” on the Instant Pot. Add canned tomatoes and their juices to the pot and scrape the bottom clean with a plastic spoon or spatula (I love my Instant Pot spatula). Add a few pinches of salt and any optional add-ins (see section below).
Pressure Cook: Close the Instant Pot lid, and set the pressure release valve to “Sealing.” Press the “Pressure Cook” button, and set the timer for 15 minutes.
Cool: Once the cooking cycle has completed, quick release the pressure. Open lid and allow to cool for a few minutes.
Blend: Using an immersion blender (ideally), regular blender, or food processor, pulse the sauce on low until your desired consistency (do not over-blend or it will become tomato soup); or mash with a potato masher until tomatoes and leeks are to your desired consistency.
Taste: Taste the sauce and adjust salt and other optional add-ins as desired.
Optional Add-Ins
I feel this low fodmap marinara sauce is tasty enough on its own made with just 4-ingredients; however, if you prefer something a bit more complex, here are some suggestions for things you can add into the sauce:
- Freshly-ground black pepper
- Fresh or dried basil, thyme, or oregano leaves
- Low FODMAP Italian seasoning (homemade or store-bought)
- Cooked ground meat
- Cooked chicken
- ...and more. Be creative - just be sure check Monash University's Low FODMAP Diet App before adding ingredients to ensure they are low in FODMAPs at the quantities you're adding.
Low FODMAP Serving Options
Serve over your favorite low FODMAP Italian dishes, such as:
- Pasta, like brown rice spaghetti - up to 1 cup for low FODMAP;
- Spaghetti squash (a low carb/Paleo/Whole30 option) - up to ½ cup for low FODMAP;
- Shirataki noodles (aka Miracle Noodles) - Keto/low carb but not Paleo/Whole30) or hearts of palm noodles (Keto/low carb and Paleo/Whole30)
- My Low FODMAP Chicken Parmesan for the air fryer or oven - gluten-free with low carb, Keto, and grain-free option.
4-Ingredient Low FODMAP Marinara Sauce (Instant Pot / Stovetop)
- Total Time: 25 minutes
- Yield: 7 servings 1x
- Diet: Vegan
Description
Calling for only 4-ingredients, this simple low FODMAP marinara sauce is a godsend when you need a low FODMAP pasta sauce – fast. Ready in about 25 minutes in the Instant Pot or in about an hour on the stovetop, this low FODMAP marinara is also low carb, Keto, Paleo, Whole30, dairy-free, gluten-free, vegetarian and vegan friendly.
Ingredients
- ¼ cup garlic-infused olive oil
- 1 cup leek greens, sliced
- 28 ounce can diced tomatoes, and their juice*
- Salt, to taste*
Instructions
Instant Pot Instructions:
- Sauté: Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker. Once the display reads “Hot,” add garlic-infused olive oil. Add sliced leek greens, and sauté for 2 minutes, stirring frequently.
- Deglaze: Press “Cancel” on the Instant Pot. Add canned tomatoes and their juices to the pot and scrape the bottom clean with a plastic spoon or spatula (I love my Instant Pot spatula). Add a few pinches of salt and any optional add-ins (see notes).
- Pressure cook: Close the Instant Pot lid, and set the pressure release valve to “Sealing.” Press the “Pressure Cook” button, and set the timer for 15 minutes.
- Cool: Once the cooking cycle has completed, quick release the pressure. Open lid and allow to cool for a few minutes.
- Blend: Using an immersion blender (ideally), regular blender, or food processor, pulse the sauce on low until your desired consistency (do not over-blend or it will become tomato soup); or mash with a potato masher until tomatoes and leeks are to your desired consistency.
- Taste: Taste the sauce and adjust salt and other optional add-ins as desired.
- Serve: Serve over your favorite low FODMAP Italian dishes, like pasta (like brown rice spaghetti - up to 1 cup for low FODMAP); spaghetti squash (up to ½ cup for low FODMAP), shirataki noodles (Miracle Noodles), or hearts of palm noodles for low carb; or my Low FODMAP Chicken Parmesan.
Stovetop Instructions:
- Sauté: Place a large saucepan (mine is 3 quarts) over medium high heat on the stove top. Once hot, add garlic-infused olive oil. Add leeks, and sauté for 2 minutes, stirring frequently.
- Add tomatoes and boil: Add tomatoes and their juice, a few pinches of salt, and any optional add ins, and bring to a boil.
- Simmer: Once boiling, reduce heat to medium low (level 2 on my stove), cover, and simmer for 45 minutes, stirring occasionally.
- Cool: Remove from heat and allow to cool for a few minutes.
- Blend: Using an immersion blender (ideally), regular blender, or food processor, pulse the sauce on low until your desired consistency (do not over-blend or it will become tomato soup); or mash with a potato masher until tomatoes and leeks are to your desired consistency.
- Taste: Taste the sauce and adjust salt and other optional add-ins as desired.
- Serve: Serve over your favorite low FODMAP Italian dishes, like pasta (like brown rice spaghetti - up to 1 cup for low FODMAP); spaghetti squash (up to ½ cup for low FODMAP), shirataki noodles (Miracle Noodles), or hearts of palm noodles for low carb; or my Low FODMAP Chicken Parmesan.
Notes
- Low FODMAP serving size: up to ½ cup/serving. Makes 3 ½ cups total.
- Leeks: for detailed instructions on how to clean and prepare the dark green leaves of a leek for low FODMAP cooking, see my Low FODMAP Leek and Potato Soup post.
- Canned tomatoes: I love using canned fire-roasted diced tomatoes, but they haven’t been specifically tested for FODMAPs, and the FODMAP content may change with fire roasting. If you have concerns, just use regular canned diced tomatoes.
- Salt: I add 1 teaspoon, but I love salt. The amount of salt will also depend on if your canned tomatoes contain added salt.
- Optional add-ins, to taste: freshly-ground black pepper; fresh or dried basil, thyme, or oregano leaves; low FODMAP Italian seasoning (homemade or store-bought); cooked ground meat; cooked chicken; and more. Be creative!
- Adapted from the New York Times adaptation of Marcella Hazan’s Tomato Sauce
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Category: Sauces
- Method: Instant Pot / Stovetop
- Cuisine: Italian
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Disclaimer: This recipe is for informational purposes only and is not intended as medical or dietary advice. The author is not a medical professional. Nutrition info is an estimate and can vary depending on ingredients and preparation. We follow current guidelines for special diets like low FODMAP, Keto, and Paleo at the time of initial publication, but individual tolerance varies and research is always evolving. It’s up to each reader to check ingredient labels, stay informed with the latest research, and consult their doctor to make informed choices based on their individual needs. Storage times are general recommendations—always follow safe food handling practices. See our Terms of Use for more details.
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