Monday, January 9, 2017

Low-FODMAP Creamy Smoked Salmon Pasta for Two

Low-FODMAP Creamy Smoked Salmon Pasta  /  Delicious as it Looks

Most of the time, I'm looking for recipes to cook for dinner that serves four. It's just my husband and me, so it works out great: I only have to cook once, but have dinner covered for two nights. Leftovers are great! Sometimes though, I need a dish that only serves two people if we aren't going to be around to eat leftovers. That's why I came up with this recipe.

Smoked Salmon

Smoked salmon has become a favorite delicacy of mine. It's wonderful in my Smoked Salmon & Cheddar Spread and it's delicious in a pasta dish. As I mentioned in my Smoked Salmon & Cheddar Spread post, I found that Morey's brand of smoked salmon, the "Classic" variety, does not contain any FODMAP ingredients.

Lactose-Free, Low-FODMAP Heavy Cream Substitute  /  Delicious as it Looks

Lactose-Free, Low-FODMAP Heavy Cream Substitute

There are a few lactose-free dairy products on the market these days including milk, sour cream, and cottage cheese. But I have yet to come across a lactose-free heavy cream. My solution is to use lactose-free milk and thicken it up with some gluten-free flour. Not only is it assuredly lactose-free, but it is also a lot lower in fat. I know a lot of people with IBS have difficulty with foods that are high in fat. With this heavy cream substitute, you can use any type of lactose-free milk (skim, 2% or whole) and still get a similar creamy texture, but without all of the fat.

1 cup heavy cream =
1 cup lactose-free milk (skim, 2% or whole)  +
1 - 2 tablespoons gluten-free flour blend

I usually use a ratio of 1 cup milk to 1 to 2 tablespoons flour. Simply whisk the flour into the milk. Sometimes I will melt a small amount of butter and stir the flour into that to make the sauce a little richer (like in this recipe). It depends on how thick you want the sauce and how it combines with the other ingredients in your dish as to how much flour will be needed. One tablespoon is a good place to start.

Low-FODMAP Creamy Smoked Salmon Pasta  /  Delicious as it Looks

print recipe

Creamy Smoked Salmon Pasta
Low-FODMAP, Gluten-Free
serves 2


1 cup uncooked gluten-free penne pasta
1 tablespoon unsalted butter
1 teaspoon Nicer Foods Garlic-Infused Oil from Fody Foods
1 tablespoon gluten-free flour
3/4 cup lactose-free milk (skim, 2%, whole)
6 to 8 oz. smoked salmon fillet, skin removed and flaked
2 scallions, thinly sliced (green parts only)
2 tablespoons drained capers
1 tablespoon fresh lemon juice
salt and pepper to taste (I usually use 1/8 teaspoon each)
2 tablespoons chopped fresh parsley
2 tablespoons grated Parmesan cheese


  1. Cook pasta according to package directions. Drain, rinse and set aside.
  2. Meanwhile, melt the butter with the garlic oil in a large skillet over medium-low heat. Add the gluten-free flour and stir until smooth. Slowly pour in the milk, while constantly whisking. Keep whisking until the mixture thickens and comes to a simmer (it's important to keep stirring so the sauce thickens evenly).
  3. Stir in the flaked salmon, scallions, capers, lemon juice and cooked penne pasta. Cook until heated through and season with salt and pepper.
  4. Serve sprinkled with parsley and Parmesan cheese.

Low-FODMAP Creamy Smoked Salmon Pasta  /  Delicious as it Looks

Disclosure: I am an affiliate of Fody Foods, which means that if you click on any of the links and purchase the product, I receive an affiliate commission. However, please note that I only recommend products that I myself enjoy, am excited about, and that I feel provide value to my readers. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255 "Guides Concerning the Use of Endorsements and Testimonials in Adverstising."


  1. We made this and it was awesome! We also added broccoli and grilled chicken and it was really great for dinner and for lunch leftovers.

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  2. Hi Dianne. Monash have tested capers and they are low FODMAP at a serving of 1 tablespoon, so using them in your recipe is fine.

    1. Thanks Glenda! They must have just added those the app, I didn't see them before. I will update my post!

  3. Nice easy recipe idea! There is lactose free lite pouring cream available here (Au) which could be thickened with cornflour but I don't bother. NB. double cream is only 3% lactose, so may not be a problem if you are only using a small amount. I will substitute the smoked salmon for fresh cooked and Parmesan for a milder cheese to keep amine levels lower.

    1. Thanks for the comment and ideas for the cream. I'm glad you like the recipe and can make it work for you!