Health & Food

Two Homemade Tomato Sauces; Garlic and Onion Free (low FODMAPs Friday!)

One of the most difficult parts of being on a low FODMAPS diet is trying to avoid garlic and onion.  Thankfully as the years have passed my tolerance for both of these spices (both of which are found in just about everything, literally.  They are almost as ubiquitous as salt.) has increased. It’s definitely not fun being an Italian woman, married to an Italian man, and having to avoid garlic and onion as much as possible.  Thankfully I’m finding ways to get around the whole sauce issue.  First, Rao’s Homemade “Sensitive Formula” Marinara Sauce is a great find at the grocery store. Most stores carry it, which is nice.  If you still miss that Tuscan flavor, mix in some garlic or Tuscan olive oil to boost the authentic flavor (by the way, did you know that authentic Tuscan bread doesn’t contain salt?  Yeah, Google that).

Another option is to make your own sauce.  I know, I know, that takes forever, right?  Well you know me, I hate taking a lot of time making something, soI’ve got two great options for you today. One takes no longer than about 5 minutes, and the other takes about 1.5 hours, but most of that time is just sitting around and waiting (with a few stirs here and there).

Simple, Simple, Simple Sauce

Serves: 2

Recipe from Clean Eating Magazine


1.5 cups cherry or grape tomatoes

2 Tbsp. extra-virgin olive oil

1/2 Medjool date, pitted **

1/2 tsp ground oregano

1/2 tsp. salt

1/4 tsp. dried rosemary

Directions: Add to a food processor or blender, and blend well.

**Note: The Medjool dates will contain FODMAPS, but this 1/2 date really shouldn’t cause any problems.Tomato Sauces 1

Option number two is slightly more difficult, but still quite easy!  ….

 Stovetop Tomato Sauce (low FODMAPs)


  • 4 large tomatoes (or ~ 20 Romas)
  • 2 red bell peppers, diced fairly small, ~ 1inch
  • 1 bay leaf
  • ¼ cup fresh basil, packed
  • ½ Tbsp. sugar
  • 1 tsp. dried oregano
  • ~1/2 tsp. sea salt
  • 3 tsp. Tuscan or garlic olive oil, divided
  • Fresh ground pepper, to taste
  • Dash of cinnamon


  1. Boil the tomatoes in a large saucepan until the skins are loose and begin to break away from the flesh.  Allow the tomatoes to cool, then peel off the skins.
  2. In a skillet saute the red peppers with 1 tsp. olive oil until they are slightly browned (~5 minutes)
  3. In a large sauce pan add all the ingredients (the boiled tomatoes, with the skins removed, the sauteed red peppers, and all the remaining ingredients).  With your spoon try to break the tomatoes apart so they aren’t in large chunks.
  4. Bring the sauce to a boil and then allow it to simmer on low for ~40-60 minutes.  Be sure to stir your sauce every 15 minutes, or so.
  5. Once the sauce has simmered for about an hour, allow cooling slightly then add to a blender.  Blend until the sauce is nice and smooth.


** The Medjool dates will contain FODMAPS, but this ½ date really shouldn’t cause any problems.Tomato Sauces 2

This is what the sauce looked like when it was simmering, at first. I tried to break up the tomatoes as much as possible, but the peppers (I used green and red, actually, but I suggest just using red) were still large chunks. That’s ok.  They will eventually get blended).Tomato Sauces 3

 Serve over your favorite pasta, spaghetti squash, or pizza crust.  Smile when your Italian-Stallion husband loves this sauce just as much as you do Tomato Sauces 4


Seriously, this sauce was amazing. I’ve made it two more times since making it that first time.  We have too many tomatoes growing in our garden, what else am I supposed to do?! I’m thinking of bottling it and selling it like Screech from Saved by the Bell. But, of course, I didn’t steal this recipe from anyone. It was mine!  Stay tuned for two great recipes coming up, using these sauces; oat bran pizza and zucchini pizza.

Thanks for reading!

The Candid Rd

About author


Hi, my name is Rebecca Houston and I am a writer. I write about health, healthy food and daily meal plan for various websites.
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