Low FODMAP Pasta with Spinach, Prosciutto & Peas

Why This Recipe Uses Frozen Peas

Peas often raise questions for people following a Low FODMAP diet, but when used in the right portions, they can be enjoyed comfortably. In this recipe, frozen peas are used intentionally for both portion control and consistency. The recipe calls for 60 grams of frozen peas, which equals roughly 1/3 cup once defrosted. When divided across six servings, this works out to about 15 grams per serving, or roughly 1.5 tablespoons, a quantity that fits within Low FODMAP guidelines.

Canned peas are also an option, but they tend to work better for those who already know they tolerate them well. You can use up to 1/4 cup (45 grams) of drained canned peas per serving. This higher amount may work for some individuals, but it is best considered an alternative rather than a direct swap if you are still figuring out your own tolerance.

According to certified Low FODMAP testing, peas are Low FODMAP in specific serving sizes, and both frozen and canned peas fall within these tested limits. The key difference lies in portion management. Frozen peas make it easier to measure smaller amounts accurately, which is especially helpful when cooking for multiple servings. They also have a longer shelf life, avoid salty packing liquids, and tend to hold their texture well once defrosted.

If choosing canned peas, look for no salt-added varieties whenever possible. Always drain and rinse them thoroughly to reduce sodium content before measuring your portion. Once opened, canned peas should be transferred to an airtight container and refrigerated, where they will keep for three to four days. Frozen peas, by contrast, can be stored for months and portioned out as needed.

Nutritionally, both frozen and canned peas retain most of their vitamins and minerals. Frozen peas are typically processed at peak ripeness, while canned peas maintain nutritional value through heat processing. In this dish, peas play an important role beyond their nutritional value. Their natural sweetness balances the salty prosciutto and bright lemon, while their texture adds contrast to the creamy pasta base.

To stay within Low FODMAP limits, using a tablespoon to measure peas is a simple visual cue. When shopping, choose high-quality frozen peas that are bright green, free of ice crystals, and list peas as the only ingredient.

Fody's Low FODMAP Pasta with Spinach, Prosciutto & Peas Ingredients

• 1 tablespoon Fody Garlic Infused Low FODMAP Olive Oil
• 1 tablespoon Fody Shallot Infused Low FODMAP Olive Oil, plus extra if needed
• ¼ cup (16 g) chopped scallion greens
• 3 1/2 cups (840 ml) water
• Kosher salt
• 12-ounces (340 g) low FODMAP, gluten-free penne or ziti
• 4-ounces (115 g) fresh baby spinach leaves
• 4-ounces (115 g) prosciutto, torn into pieces
• 60 grams frozen peas (about 1/3 cup), defrosted
• 2 tablespoons unsalted butter
• 2-ounces (55 g) finely grated Parmesan cheese
• 2 tablespoons freshly squeezed lemon juice, plus 1 teaspoon finely grated lemon zest
• 1 tablespoon chopped fresh dill
• 1 tablespoon chopped fresh tarragon
• Freshly ground black pepper