Low FODMAP Bacon & Prawn Spaghetti Recipe: Dietitian Approved
What we love about this surf & turf low FODMAP pasta
When you want a dinner that feels sophisticated but takes less than 20 minutes to prepare, this Prawn and Bacon Spaghetti is the perfect solution. Most tomato-based pasta sauces rely on a slow-cooked base of onions and garlic, which can be a nightmare for those with IBS. This recipe uses garlic-infused oil and smoked paprika to build an instant depth of flavour that perfectly complements the sweetness of the prawns and the saltiness of the bacon.
Dietitian Approved: This recipe is from the IBS Coach: FODMAP Diet Plan app. The beginner friendly, complete fodmap plan to feel good again. We highly recommend it.
Instant Flavour: The combination of bacon fat and smoked paprika creates a "cheats" smoky sauce that tastes like it has been simmering for hours, but is actually ready in the time it takes to boil your spaghetti.
Why it’s an IBS Friendly Recipe
Garlic-Infused Olive Oil: This is the ultimate "secret weapon" for low FODMAP cooking. You get the full, punchy aroma of garlic without any of the fermentable fructans that cause digestive distress.
Seafood & Lean Protein: Prawns are naturally FODMAP-free and an excellent source of iodine and selenium. Combined with unsmoked bacon, they provide a satisfying, high-protein meal.
Controlled Tomato Intake: Canned tomatoes are low FODMAP in servings of 100g. By sharing one can across four people, you stay well within the safe "green light" threshold for fructose.
Gluten-Free Spaghetti: Using a high-quality gluten-free pasta ensures this meal is easy on the gut and suitable for those with coeliac disease or non-coeliac gluten sensitivity.
Bacon & Prawn Spaghetti Low FODMAP Ingredients
Serves: 4
Total Time: 20 minutes
Difficulty: Easy
- 300g Prawns (Shrimp)
- 8 rashers Unsmoked Bacon
- 300g Gluten Free Spaghetti
- 1 can (400g) Chopped Tomatoes
- 2 tbsp Garlic-infused Olive Oil
- 1 tsp Smoked Paprika
- 2 tbsp Fresh Parsley
- Pinch Salt and Black Pepper
Step By Step Instructions
1. Cook the gluten-free spaghetti in a large pot of salted boiling water following the packet instructions.
2. While the water boils, roughly chop the unsmoked bacon rashers into bite-sized pieces.
3. Add the garlic-infused olive oil to a large frying pan over medium heat. Add the bacon and fry for 2–3 minutes until the fat has rendered and the edges are starting to crisp.
4. Pour in the chopped tomatoes and a small splash of water. Let the sauce simmer gently for about 5 minutes until it begins to thicken and darken in colour.
5. Add the prawns to the pan. Season with salt, black pepper, and the smoked paprika. Stir well and cook for 2–3 minutes (if using raw prawns, cook until they turn pink and opaque).
6. Finely chop the parsley and stir it through the sauce.
7. Drain the spaghetti and add it directly to the frying pan. Toss thoroughly so every strand is coated in the smoky tomato sauce.
8. Taste test for seasoning and serve immediately in warm bowls.
For more recipes like this, get the IBS Coach: FODMAP Diet Plan app.
Frequently asked Low FODMAP Questions
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Yes! Just ensure they are fully defrosted and patted dry before adding them to the sauce. This prevents excess water from thinning out your tomato base.
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Plain, unsmoked bacon is generally safe. However, avoid "maple-cured" or "honey-cured" varieties, as these can contain high-fructose syrups or hidden onion/garlic flavourings.
