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Some people on a FODMAP can tolerate a bit of tomato, while others cannot (due to some fructose content), but as long as you’re in the first group, this recipe is for you!
Finding a store-bought tomato sauce that’s lower in FODMAPs, nickel-free, and free from added sugar can feel impossible. Many brands sneak in garlic, onion, preservatives, or nickel-heavy canned tomatoes. This homemade Low FODMAP Herby Tomato Sauce solves all of that – it’s simple, flavourful, and perfect for sensitive guts and allergy-friendly diets.
Making your own tomato sauce is not only cheaper and tastier than store-bought versions, but it’s also packed with fresh, flavourful herbs and can be made ahead of time for easy weeknight meals. I make a big batch of this Low FODMAP Herby Tomato Sauce, freeze it into portions, and always have it ready to go.
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Be sure that if you’re eating Low FODMAP, then portion size does matter! This sauce makes 6–8 portions. Stick to around ½ cup per serve to stay within safe limits.
Using a combination of fresh and dried herbs ensures maximum flavour and nutrition and is a great way to make use of any home grown herbs.
This sauce is low FODMAP and nickel-friendly (as long as you use fresh tomatoes or jarred passata — canned tomatoes often leach nickel!), and it is free from preservatives or added sugar. Whether you’re making pizza, pasta, or anything else that needs a rich, herb-infused tomato sauce, this recipe is a go-to!
Can everyone tolerate this sauce?
Unfortunately we can’t guarantee everyone can tolerate this sauce because everyone has different sensitivity levels – you know your body best! While this sauce is made to be low FODMAP when served in portions of ½ cup or less, not everyone with IBS or FODMAP sensitivity tolerates tomatoes well – even the low FODMAP varieties like passata. If you know you react to tomatoes, you might want to skip this one or try a different recipe.
How to Use This Low FODMAP Tomato Sauce
This sauce is super versatile and easy to build on – if you freeze it then it’s always ready to go. Here’s my favourite uses:
- Toss with gluten-free pasta for a quick Low FODMAP dinner
- Spread on pizza bases (try it with a Low FODMAP pizza crust)
- Use as a base for shakshuka, ratatouille, or baked eggs
- Stir into rice or quinoa bowls for added flavour
- Layer into a Low FODMAP lasagna
- Freeze for meal prep — perfect for weeknights!
Best Vegan Lasagna (Allergen & Dairy Free)
This vegan, gluten-free lasagna is packed with veggies, a creamy dairy-free béchamel sauce, and layers of hearty tomato sauce for a comforting and nutritious meal.
Check out this recipeStorage and Freezing Tips
This Low FODMAP tomato sauce freezes beautifully. Spoon into ziplock bag, airtight containers or silicone freezer cubes for easy portioning. Label and date them – they’ll last up to 3 months in the freezer. Reheat on the stovetop or in the microwave.
Ingredients:
- 1 large jar plain Tomato Passata or 2 cans Mutti tomatoes
- 3 slices belly bacon, finely diced
- 1 tsp olive oil
- 2 tsp salt
- ½ tsp black pepper
- 2 tsp dark brown sugar (balances acidity)
- 1 grated carrot
- 2 finely diced spring onions (use green tops for low FODMAP)
- ½ grated zucchini
Herbs:
- 1 tbsp fresh basil, chopped
- 3 sprigs fresh rosemary (optional to leave whole)
- 3 tsp dried thyme
- 2 tsp dried oregano
- 1 bay leaf (optional, can be discarded after simmering)
- 1 tsp dried chili flakes (or 1 whole chili, optional for heat)
- 1 tsp smoky paprika (adds depth)
Method:
- Heat olive oil in a medium pan over medium heat. Add the diced bacon and cook, stirring for about 2 minutes until it starts to crisp up.
- Add the grated carrot, spring onions, and grated zucchini to the pan. Cook for about 5 minutes until the vegetables begin to sweat and soften.
- Stir in the tomato passata (or Mutti tomatoes), along with the salt, pepper, dark brown sugar, and herbs. Stir well to combine.
- Add the bay leaf and rosemary sprigs (if using whole) to the sauce.
- Bring the sauce to a simmer, then reduce the heat to low and cover with a lid.
- Simmer for at least 25–30 minutes, stirring occasionally, until the sauce thickens and the flavours meld together. The longer you simmer, the more complex the flavours will become!
- Remove the bay leaf and rosemary sprigs (if left whole) before serving.
- Use immediately as a sauce for pizza or pasta, or allow to cool fully before freezing into individual portions. To reheat, simply microwave for 2–3 minutes, stirring once halfway through.
Frequently Asked Questions: Low FODMAP Tomato Sauce
Is tomato sauce low FODMAP?
Tomato sauce can be low FODMAP if it’s made without onion or garlic and served in the right portion size. For most people following a Low FODMAP diet, ½ cup (125ml) of tomato passata or strained tomatoes is considered a safe serving. This recipe uses FODMAP-friendly ingredients and avoids high-FODMAP additives like garlic, onion, and certain sweeteners.
Are tomatoes Low FODMAP?
Yes — but only in small amounts. Fresh tomatoes and plain jarred passata (like Mutti, with no added onion or garlic) are generally Low FODMAP in moderate portions.
However, if you’re in the elimination phase, tomatoes can still be a bit tricky for some people due to fructose and acidity. Start with small amounts (e.g. 1/2 cup or less) and wait until the reintroduction phase if you’re unsure.
Are tomatoes low in nickel?
Not really — especially when canned. Tomatoes are naturally moderate to high in nickel, and when stored in metal cans, they can absorb more nickel due to their acidity.
For a lower-nickel option:
- Use fresh tomatoes when possible
- Choose passata or sauces in glass jars (not tins)
- Skip canned tomatoes entirely if you’re nickel-sensitive
Can I make this tomato sauce vegan?
Yes! Just leave out the bacon or substitute it with something like:
- A pinch of smoked paprika and a splash of tamari
- Vegan bacon or smoky tofu
- Diced mushrooms sautéed for umami (but note that not all mushrooms are low FODMAP)
The herbs and vegetables still deliver plenty of flavour.
How long does homemade Low FODMAP tomato sauce last?
Stored in an airtight container in the fridge, it will last about 4–5 days. For longer storage, freeze in individual portions and use within 3 months. It reheats beautifully in the microwave or on the stovetop.
Can I use this as a pizza sauce or pasta sauce?
Absolutely! This tomato sauce is multi-purpose — perfect for pizza bases, gluten-free pasta, lasagna, baked egg dishes, rice bowls, or even dipping (think FODMAP-friendly garlic bread with garlic-infused oil!).
Can I add garlic or onion if I’m not following Low FODMAP?
Sure! If you tolerate garlic and onion, feel free to sauté minced garlic or onion at the beginning with the bacon. You can also try roasted garlic, which adds sweetness and depth to the sauce.
What makes this sauce Low FODMAP and gut-friendly?
This recipe avoids high-FODMAP ingredients like garlic, onion, and certain sweeteners. It uses FODMAP-safe vegetables, fresh or jarred tomatoes, and portion control to help support digestive comfort. It’s also free from preservatives and added sugars — which makes it gentler on sensitive guts.
Low FODMAP Herby Tomato Sauce
This low FODMAP sauce is perfect for Pizza or Pasta, and is perfect to freeze for a rainy day
Ingredients
- 1 large jar plain Tomato Passata or 2 cans Mutti tomatoes
- 3 slices belly bacon finely diced
- 1 tsp olive oil
- 2 tsp salt
- ½ tsp black pepper
- 2 tsp dark brown sugar balances acidity
- 1 grated carrot
- 2 finely diced spring onions use green tops for low FODMAP
- ½ grated zucchini
- 1 tbsp fresh basil chopped
- 3 sprigs fresh rosemary chop up finely OR optionally leave whole
- 3 tsp dried thyme
- 2 tsp dried oregano
- 1 bay leaf optional, can be discarded after simmering
- 1 tsp dried chili flakes or 1 whole chili, optional for heat
- 1 tsp smoky paprika adds depth
Instructions
- Heat olive oil in a medium pan over medium heat. Add the diced bacon and cook, stirring for about 2 minutes until it starts to crisp up.
- Add the grated carrot, spring onions, and grated zucchini to the pan. Cook for about 5 minutes until the vegetables begin to sweat and soften.
- Stir in the tomato passata (or Mutti tomatoes), along with the salt, pepper, dark brown sugar and herbs. Stir well to combine.
- Add the bay leaf and rosemary sprigs (if using whole) to the sauce.
- Bring the sauce to a simmer, then reduce the heat to low and cover with a lid.
- Simmer for 25-30 minutes, stirring occasionally, until the sauce thickens and the flavours meld together.
- Remove the bay leaf and rosemary sprigs (if left whole) before serving.
- Use immediately as a sauce for pizza or pasta, or allow to cool fully before freezing into individual portions. To reheat, simply microwave for 2–3 minutes, stirring once halfway through.
Notes
Everyone’s tolerance is a bit different – note that if you’re eating strictly Low FODMAP, then portion size does matter! This sauce makes 6–8 portions. Stick to around ½ cup per serve to stay within safe limits.
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