Low FODMAP Paleo Pasta with Pumpkin Sage Sauce

Pretty Delicious Life Low FODMAP Paleo Pasta with Pumpkin Sage Sauce

When you hear homemade pasta, what do you think? Do you automatically scroll on to the next recipe thinking it is something you simply cannot even attempt? That it will take so much time that you just do not have? What about when you hear low FODMAP Paleo pasta? Do you want to just run for the hills?

I have a feeling you might be nodding your head yes to each of these questions, but you're HERE, so you're at least curious enough to give it a try. Now that I have your attention and have piqued your curiosity, I will tell you that making your own homemade low FODMAP Paleo pasta is actually QUITE easy and quite fast, too! Plus, it's a three ingredient recipe and we all know you just can't go wrong there.

In this recipe I'm pairing the low FODMAP Paleo Pasta with a low FODMAP Pumpkin Sage Sauce for a few reasons. 1. Pumpkin season is upon us and I want to eat pumpkin everything for at least two more months. 2. Many of you can't tolerate a tomato based sauce (I hear you, I was you!) and how unfair is it to leave you out of the fun?! Super unfair.

Now, it's important to note that while tomatoes are considered a low FODMAP food, many of us with SIBO especially have quite the hard time tolerating them. It took me about a year and a half before I could attempt tomato again. I got to a certain point in my healing process where I felt like I wanted to give them another go, once my chronic heartburn settled down some. I'm happy to report that I can enjoy tomato again, but if you're not quite there yet you'll want to bookmark this recipe and make it all season long! You can even add ground pork or turkey (beef would work too, but I think the flavors of ground pork or ground turkey would lend themselves better to the pumpkin) if you want to do a play on bolognese. If you tolerate ricotta cheese (or vegan tofu ricotta) that would be a delicious addition to turn this into more of a pumpkin alfredo sauce. Basically what I'm saying is, you need this simple low FODMAP Pumpkin Sage Sauce recipe in your regular pasta rotation because it is so versatile and delicious!

Did you make this recipe? Don't forget to leave me a love note in the comments section + tag your photos #PDLrecipes on Instagram and Facebook!

Disclosure: This post contains affiliate links. I may receive commissions for purchases made through links in this post, but rest assured these are all products I personally use and very highly recommend. I will never link to anything on this site unless it is something I love!


For the Pasta

200g Bob's Red Mill Paleo Flour

2 large eggs

Pinch of salt

1-2 tbsp cold water

For the Pumpkin Sage Sauce

1 cup pumpkin puree (NOT pumpkin pie filling!)

2 tbsp butter/vegan butter

3/4 cup milk/non dairy milk (if using non dairy, ensure it is not flavored milk!)

2 tsp sage

1 tsp cinnamon

1/8 tsp nutmeg

Special Equipment Needed

Digital Food Scale

  1. Make the pasta ahead. Weigh out 200g of paleo flour.

  2. Add 200g of paleo flour to a medium mixing bowl and create a well in the center.

  3. Crack 2 large eggs into center of well + add a generous pinch of sea salt.

  4. Using your hands, begin to kneed together flour + eggs until a dough begins to form.

  5. Gradually add water as needed; the dough may feel dry at first, so begin by adding 1 tbsp of cold water, kneed and continue to add water if dough is still dry. If dough is too wet and sticky, add a bit more flour until.

  6. Once dough is made, kneed into a ball and wrap in plastic wrap. Store in the fridge for 30 minutes prior to creating pasta shapes.

  7. For this recipe, I went with a pappardelle shape, but you could also make ravioli with this dough (though I did not test that yet, I am going to soon!).

  8. Once 30 minutes have passed, remove dough from the fridge and roll out onto a well floured surface. Ensure your rolling pin is well floured as well! You want your dough to be about 1/8th to 1/4" thick. It should be 1/4" thick if you are making ravioli.

  9. Using a pastry cutter, knife, or even a pizza wheel, hand cut out pasta. You may need to cut, roll the dough back into a ball, roll out again, and continue cutting pasta until all dough has been used. I did NOT test this recipe using a pasta maker attachment.

  10. Make the sauce. In a saucepan over medium heat, melt 2 tbsp of butter.

  11. Once butter is melted, add in sage, cinnamon + nutmeg and cook together about 1 minute on medium low heat.

  12. Add canned pumpkin + milk, whisking in the pan to fully incorporate with butter and spices.

  13. Allow to simmer 5-7 minutes, then taste + adjust seasoning to your desired level of taste.

  14. While sauce simmers, set a pasta pot of well salted water to boil over medium high heat. Once water is fully boiling, gently add in pasta and allow to boil 2-3 minutes.

  15. Remove pasta from water and add directly to pumpkin sauce, stirring gently to fully coat.

  16. Serve with Parmesan cheese + crushed red pepper flakes.

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