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  • Writer's pictureMy Low Fodmap Kitchen

Spaghetti with Kale and Spinach Sauce: Low FODMAP, Garlic-Free, and Onion-Free


Low FODMAP, Garlic Free Kale and Spinach Sauce Recipe:

MAKES: 8 servings - enough to season a 1 lb box of dried pasta

COOKING TIME: 20 minutes


- 8 cups of raw spinach

- 6 cups of chopped kale

- 10 sprigs of chopped chives or garlic chives (bottom halves only)

- 1/2 cup heavy cream

- 1/2 cup grated Parmesan cheese (suggest an imported, aged cheese)

- Pepper to taste - 2 tablespoons of garlic infused olive oil

- Parmesan cheese for serving


- Preheat a large skillet over low heat.

- Heat the olive oil in the skillet.

- When oil is warmed, add chives, spinach, and kale.

- Sauté until spinach wilts. Then cover skillet and allow mixture to cook until the kale is tender, about 8 minutes.

- When kale is tender, remove skillet from heat.

- Transfer all ingredients to food processor or blender. Add cream, cheese and pepper. Process until a thick sauce is formed. If the sauce is too thick for your liking, add pasta water in small amounts and pulse, until desired thickness is achieved.

- Serve with freshly cooked pasta and grated Parmesan cheese to taste.


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