Low FODMAP Marinara Sauce (Easy, Garlic-Free Recipe)

Marinara was one of the first sauces clients asked me to help “fix” when they started low FODMAP; it’s in so many meals that losing it feels like losing a whole category of easy dinners. As a certified nutritionist, this recipe is the one I hand people so they don’t have to give it up.

Regular marinara relies heavily on garlic and onion for flavour, which makes almost every jarred sauce on grocery store shelves off-limits on a low FODMAP diet. This low FODMAP marinara recipe solves that with garlic-infused oil and a longer simmer time, giving you the same rich, deep flavour without any of the trigger ingredients.

For the complete list of approved and excluded foods, visit → [Low FODMAP Diet Food List].

Why Regular Marinara Doesn’t Work on Low FODMAP

Garlic and onion are two of the most common IBS triggers, and they’re also two of the most standard marinara ingredients, which is why store-bought sauce is rarely a safe option. Reading labels doesn’t help much either, since “garlic” and “onion” appear in nearly every commercial pasta sauce, even ones marketed as simple or natural.

The fix isn’t removing flavour; it’s building it differently. Garlic-infused oil, a longer simmer, and a bit of extra herb intensity get you most of the way to a sauce that tastes like the real thing.

Low FODMAP Marinara Sauce

Ingredients:

• 2 tbsp garlic-infused oil
• 2 cans (400g each) of crushed tomatoes, no added salt
• 1 tbsp tomato paste
• 1 tsp dried oregano
• ½ tsp dried basil
• 1 tsp sugar (optional, cuts acidity)
• Salt and pepper to taste
• Fresh basil leaves, torn, to serve

Method:

1. Heat garlic-infused oil in a medium saucepan over medium heat.
2. Add crushed tomatoes and tomato paste. Stir to combine.
3. Add oregano, basil, and sugar if using.
4. Bring to a gentle simmer, then reduce heat to low.
5. Simmer uncovered for 20-25 minutes, stirring occasionally, until thickened.
6. Season with salt and pepper. Stir in fresh basil just before serving.

Prep time: 5 minutes | Cook time: 25 minutes | Makes: about 3 cups

Why it works: The longer simmer concentrates the tomato flavour, which naturally makes up for some of the depth garlic would normally add; you end up with a sauce that tastes fuller than the short ingredient list suggests.

Low FODMAP Tomato Sauce vs Marinara — What’s the Difference?

This low FODMAP tomato sauce recipe doubles as a base for more than just pasta. While marinara typically includes oregano and basil for an Italian flavor profile, you can make a plainer version by simply leaving out the dried herbs — giving you a neutral tomato sauce base that works across more types of cooking.

To make it a plain low FODMAP tomato sauce instead of marinara:

• Skip the oregano and dried basil
• Keep the garlic-infused oil, tomatoes, and tomato paste
• Add salt to taste only

This plainer version works well as:

• A base for low FODMAP shakshuka (add eggs and bake)
• A pizza sauce base before adding herbs and toppings
• A cooking liquid for braising chicken or vegetables
• A base for a simple homemade low FODMAP ketchup (add a touch of vinegar and a small amount of sugar to taste)

Both versions store and freeze the same way — see the tips below.

Low FODMAP Tomato Sauce vs Marinara — What’s the Difference?

This low FODMAP tomato sauce recipe doubles as a base for more than just pasta. While marinara typically includes oregano and basil for an Italian flavour profile, you can make a plainer version by simply leaving out the dried herbs, giving you a neutral tomato sauce base that works across more types of cooking.

To make it a plain low FODMAP tomato sauce instead of marinara:

• Skip the oregano and dried basil
• Keep the garlic-infused oil, tomatoes, and tomato paste
• Add salt to taste only

This plainer version works well as:

• A base for low FODMAP shakshuka (add eggs and bake)
• A pizza sauce base before adding herbs and toppings
• A cooking liquid for braising chicken or vegetables
• A base for a simple homemade low FODMAP ketchup (add a touch of vinegar and a small amount of sugar to taste)

Both versions store and freeze the same way; see the tips below.

How to Use This Marinara

• Over rice pasta or gluten-free pasta for a classic dinner
• As a base for low FODMAP pizza (on a gluten-free or corn tortilla crust)
• As a dip for low FODMAP breadsticks or roasted vegetables
• Stirred into rice for a quick tomato rice side dish
• As a base for a low FODMAP shakshuka with eggs

Storage Tips

This sauce keeps well in the fridge for up to 5 days in a sealed container and freezes for up to 3 months. Freeze in individual portions so you can pull out exactly what you need for one meal at a time.

FAQs

Can I use fresh tomatoes instead of canned?
Yes, use about 8-10 fresh Roma tomatoes, peeled and chopped, in place of the canned crushed tomatoes. You may need to simmer slightly longer to reduce the extra liquid.

Is all canned tomato product low FODMAP?
Plain canned tomatoes (crushed, diced, or whole) with no added onion or garlic are low FODMAP. Some tomato pastes and passata brands add onion or garlic; always check the label.

Can I make this sauce spicier?
Yes, add chilli flakes or a small amount of finely diced fresh chilli (chilli itself is low FODMAP) to taste.

Why does my sauce taste flat compared to regular marinara?
This is common at first, since garlic and onion contribute a lot of savoury depth. A longer simmer time, a pinch more salt, and fresh basil stirred in at the end all help close that gap.

Final Thoughts

You don’t have to give up marinara on a low FODMAP diet; you just need a different approach to building flavour. Keep a batch of this in the fridge or freezer, and pasta night, pizza night, and quick dinners all stay firmly on the table.

For the complete low FODMAP food list, visit → [Low FODMAP Diet Food List].
For another easy low FODMAP recipe, visit → [Low FODMAP Chicken Noodle Soup]