Tomato Sauce – low FODMAP

Tomato Sauce – low FODMAP
I get a lot of people on the low Fodmap diet asking what they can do about sauces since so many of them contain either garlic and/or onion. We are kind of brainwashed into thinking that onions and garlic are the base of all flavour and it just isn’t true. I made this tomato sauce with very simple ingredients and it tastes great. You can either use it with meats, as a dip or as a pasta sauce. I have used it for all three.

If you need a dressing for a salad, the most basic dressing that most of us use actually is low Fodmap – olive oil, vinegar, salt and pepper. Add some herbs or a little mustard if you want some extra oomph. And what about mayonnaise? Mayonnaise is also low Fodmap and you can find my recipe in this post.

I even make delicious pesto without garlic but with about 1 tsp of garlic-infused oil. So there are no excuses for saying that low Fodmap food is boring because you can’t find sauces.

5.0 from 2 reviews
Tomato Sauce - low FODMAP
  • 1 can diced tomatoes
  • ½ red pepper
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1 tsp salt
  • 1 tsp balsamic vinegar
  • Pepper
  1. Place ½ the can of tomatoes and the rest of the ingredients except the red pepper in a food processor.
  2. Process until smooth.
  3. Roughly chop up the red pepper and place it in the processor.
  4. Process until the red pepper is chopped finely but not liquified.
  5. Place in a pan together with the rest of the tomatoes and cook gently for half an hour.


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  1. says

    Good sauce! An anchovie or two might add some nice, subtle flavor. Can you eat truffles? A touch of truffle oil (a teaspoon or two) drizzled on top of the finished dish adds wonderful aroma and flavor. Really nice with a meat sauce.

    • says

      I should try a little anchovy – it would add a bit of depth. They haven’t tested truffles yet in the research centre. I should suggest they put it on their list. Sounds like a great addition to me.

  2. Candie Schaal says


    Thanks for taking the time to post these recipes. I am overwhelmed trying to eat low FODMAP and this really helps. I have a question about salad dressing. What would you recommend with a chicken and mixed greens salad? Thanks again.

  3. Denise says

    Wow the balsamic vinegar makes a difference. Thank you for sharing. Not only was this sauce delicious but it didn’t make me sick. YAY I can have red sauce again. I didn’t miss the garlic & onions

  4. Peggy Slobodian says

    a lot of recipes call for balsamic vinegar ;unfortunately i am very allergic to the sulfites that are always present in balsamic and wine vinegars.Any suggestions for substitutes.thankyou

    • says

      Many of the recipes could use lemon juice instead. I know sulfites are not great for people with asthma but they are so hard to avoid these days because they are in so many foods. That must be tough.

  5. Eve says

    I’m so looking forward to trying this! What a lovely sounding recipe. A bit of garlic oil would be a great addition. It is not considered a FODMAP.


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