Low Fodmap Lasagna with goat cheese

Best Low Fodmap Lasagna Recipe with Goat Cheese

If you are looking for a great low fodmap lasagna recipe, look no further. And this one has a surprise ingredient – goat cheese. Now, if you’ve never tried goat cheese before, I strongly encourage you to try it in this recipe. 

The goat cheese gives the lasagna a smooth, creamy, cheesy texture that is pure heaven. In my experience, many lasagna recipes turn out either dry or far too watery and more like lasagna soup. The best lasagna lies somewhere in between.

This is the perfect, showstopper dish to make for family gatherings, special occasions, or even good old Sunday dinner. I have met very few people in my life who do not enjoy a gooey, cheesy lasagna. 

If you’re following the low-fodmap diet, you may think that you need to forgo meals like lasagna due to most traditional lasagna recipes calling for high fodmap ingredients. But I assure you, each ingredient listed here has been tested by the Monash University and is safe to consume on the low fodmap diet. 

Now, if you’re not following the low fodmap diet, by all means, use regular lasagna noodles if you want and load it up with garlic and onion. But for the rest of us, read on. 

Gluten Free Noodles

Use regular gluten-free lasagna noodles in this recipe, not the oven ready version. The recipe calls for you to soak the noodles in very hot water for 20 minutes. 

Unlike boiling them ahead of time, this soaking method keeps them from becoming overly cooked and “slobbery” in my opinion. Keep in mind that the lasagna noodles will continue to cook somewhat in the oven. This soaking method also helps them soak up a little liquid from the sauce while baking, so it doesn’t turn out soupy or runny. 

With this method and depending on the type of noodles you use, they may look a little bit “fuzzy” by the end of the soaking period. Don’t be alarmed. This is completely normal and will disappear once the dish is baked. You can rinse them in cold water for a couple of minutes if you wish, however. 

Cheese

This recipe uses several different types of cheeses and they have all been tested as low fodmap by Monash University, in the amounts called for per serving. If you’re not a fan of goat cheese, you can certainly skip this, but in my opinion – it’s the best part!

Low Fodmap lasagna with goat cheese being made in a pan

Tomato Products

According to the Monash University, canned tomatoes are low fodmap in up to 1/2 cup serving. Tomato paste, however, is more concentrated and has been tested to be low fodmap in 2 tablespoons. For both of these ingredients, the amounts called for in the recipe are below the tested cutoff for low fodmap content per serving.

Without further ado, lets cook!

Low Fodmap Lasagna with goat cheese

Best Low Fodmap Lasagna Recipe with Goat Cheese

This is a low fodmap spin on a beloved Italian classic – lasagna. The "secret" ingredient, goat cheese, contributes a smooth, rich texture and flavor – one you won't want to miss. This warm, cheesy comfort dish will be the hit of your next get together or family meal.
Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Course Main Course
Cuisine Italian
Servings 12

Ingredients
  

  • 2 tbsp garlic infused olive oil or shallot infused olive oil
  • 1.5 lbs italian sausage  without garlic and onion flavor, you could also use plain ground beef or turkey
  • 28 oz can crushed tomatoes 
  • 6 oz can tomato paste
  • ½ cup fresh italian parsley, chopped
  • ½ cup fresh basil, chopped
  • 2 tsp salt
  • ¾ tsp black pepper
  • 10 gluten-free lasagna noodles
  • 15 oz ricotta cheese
  • 4 oz goat cheese semi softened works best
  • 1 ½ cup shredded Parmesan cheese
  • 1 large egg, beaten
  • 16 oz fresh mozzarella cheese, sliced to about 1/8 inch thick does not need to be perfect

Instructions
 

  • Preheat the oven to 400 degrees.
  • Fill a 9×13 baking dish with the hot tap water, place the gluten-free noodles in the water and let soak for 20 minutes.
  • While noodles are soaking, heat the infused olive oil in a medium pot over medium/medium-high heat.
  • When oil is heated, add the italian sausage and brown until cooked through.
  • Once sausage is browned, add the tomatoes, tomato paste, chopped parsley, chopped basil, salt and pepper to the same pan and mix.
  • Take pan off heat and set aside.
  • In a separate, medium sized bowl, combine the ricotta cheese, goat cheese, 3/4 cup of the shredded parmesan cheese and beaten egg, set aside.
  • Once the lasagna noodles have soaked for 20 minutes, drain in colander.
  • Dry the 9×13 baking dish and grease with non-stick cooking spray.
  • Spread 1/3 of the tomato sauce mixture into the bottom of the dish.
  • Add a single layer of noodles (a little overlap is fine if needed) on top of the layer of tomato sauce.
  • Add 1/2 of the mozzarella cheese slices. These do not need to be touching or overlapped – just spread them out.
  • Dollop in spoonfuls 1/2 of the combined cheese mixture on top of the mozzarella slices. You can slightly smash the dollops down a bit but no need to spread evenly. Again this does not need to be perfect. A bit rough and rustic is best in this recipe.
  • Add another 1/3 of the sauce next, spreading over the cheese layers.
  • Add another single layer of noodles (this should be the rest of the them).
  • Repeat the cycle – the rest of the mozzarella slices, the rest of the combined cheese mixture and the remaining sauce mixture.
  • Finally, top with the rest of the shredded Parmesan.
  • Bake uncovered at 400 degrees for 30-40 minutes until the cheese has started to turn golden and the sides of the pan are bubbling.
  • Let stand for 5-10 minutes before cutting and serving to allow the lasagna layers to firm up and hold their shape.

An important thing to remember about lasagna – if you screw up on a layer or two…. it’s FINE! Literally no one cares. It will all taste the same as long as it makes it into the pan in some capacity. The layers don’t need to be perfect.

Lasagna is essentially noodles, sauce and cheese. However you get it into your mouth really doesn’t matter. You do, however, want a layer of SOMETHING on top of the noodles so make sure that happens in some form. 

Low fodmap lasagna with goat cheese ready to be baked in oven.

Otherwise you’ll end up with a noodle chip topping, and no one wants that. But other than that… If you ever watch me make lasagna you will hear a few “whoopsies… oh well it’s fine”. 

I hope you enjoy this low fodmap version of this beloved italian classic as much as I do. I also hope I’ve converted as least one of you to become a goat cheese lover and if so, my work today is done!

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