Food · Grain Free Recipes

Gluten Free Low FODMAP Spicy Tuna Pasta Bake

One of the hardest things about living without carbs for the last 10 years was that almost all food had to be entirely fresh. Sounds great… and is very healthy… but it’s also ridiculously expensive! Also: a pain. There were very few options for ‘getting towards the end of the week’ meals or ‘come home from being away and need to throw something together from the cupboard’ meals.

Having recently discovered the wonder of chickpea pasta (now sold in most supermarkets!), this recipe is a new favourite in my house. After so long not being able to eat pasta it’s great to have it as an option again! It does of course have to be spicy, like all dishes I serve to my lovely wife.

I use Laoganma’s Crispy Chilli Oil for this dish as we always have it around the house. If you love Asian flavours and spices but are unsure about starting with unfamiliar dishes or taking your first steps into a Chinese supermarket then adding a few ingredients to common recipes is a great way to start!

Serves 4


6 black olives

olive oil

300g low FODMAP vegetables (whatever you have left!)

1 bulb of fennel

400g tin plum tomatoes (no added sugar)

400g roast peppers (tinned or pre roasted)

250ml water

2 x 160g tins of tuna fish

300g dried gluten free pasta

15g fresh flat leaf parsley (1/2 bunch)

150g cottage cheese

20g Parmesan cheese

30g (lacto-free) cheddar cheese


1 tsp crispy chilli oil

  • Heat the olives in a pan over medium heat with a tablespoon of oil. Cook and stir whilst you chop the vegetables and fennel, adding them to the pan as you go.
  • Cook for 15 minutes with the lid on, stirring regularly.
  • Preheat the oven to 180°C/350°F
  • Add the tomatoes and roast peppers to the pan, breaking them up with your wooden spoon. Give them a few moments to start bubbling then add the water.
  • Drain and flake in the tuna. Add the chilli flakes if using.
  • Simmer for 10 minutes.
  • Parboil the pasta in a pan of boiling salted water for 5 minutes and drain.
  • Finely chop the parsley and stir through the sauce with the cottage cheese and drained pasta. Season to taste.
  • Tip into an ovenproof dish if you’re not already using one. Finely grate over the parmesan and cheddar cheese.
  • Bake for 30 minutes or until golden.
  • Delicious with a simple green salad on the side!



I like to make this whole dish in a le creuset pan as it can go from the hob to the oven… and saves on washing up!

Personally I don’t have problems with cottage cheese the way I do with hard cheeses but if you’re entirely lactose free then either sub in a lacto free version or mash some firm silken tofu with a dash of lemon juice and drop the parmesan.