Low Fodmap: Quick and easy Tomato Sauce

Low fodmap quick and easy tomato sauce is an essential for a barbecue. Eat your heart out Mr Heinz.  This sauce can be used as a base for pasta and on pizza or just simply as a dipping sauce.  I love multi purpose recipes they save such a lot of time and are especially tasty when home made.

Quick and Easy Tomato Sauce
Quick and Easy Tomato Sauce

Ingredients: tomato bbq/salsa sauce

  • 800 grams fresh crushed tomatoes (can be substituted for crushed organically grown tinned tomatoes).
  • 1 bunch spring onion green tops only finely chopped.
  • 1 red capsicum (bell pepper) finely chopped.
  • 4 red chillies finely chopped (optional).
  • 1 tablespoon finely chopped fresh ginger.
  • 2 tablespoons soft brown sugar.
  • freshly ground sea salt and black pepper to taste.
  • 2 tablespoons garlic-infused cold-pressed olive oil.
  • 1 tablespoon white wine or cider vinegar.

For a pasta or pizza sauce leave out the sugar and vinegar.

Quick and Easy Tomato Sauce Cooking
Quick and Easy Tomato Sauce Cooking


  • if you are using fresh tomatoes place them in a bowl and stir through the salt and pepper, leave aside to rest (this will help to bring out the juices from the tomatoes).
  • place the olive oil in a heavy based saucepan and bring to a simmer.
  • add the ginger, chillies and spring onion tops to the pan and simmer slowly in the garlic infused oil until almost caramelised.
  • add capsicum and continue to simmer until tender.
  • de-glaze with the crushed tomatoes.
  • bring to the boil, add sugar and vinegar and simmer for 25 mins.
  • blend with a stick mixer.
  • cook for a further 5 mins.
  • store in a clean glass jar and referigerate.

The sauce will keep in the refrigerator for up to 2 weeks (if you can keep from eating it all at once).

12 Comments Add yours

  1. I was very pleased to uncover this web site. I want to
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  2. Mark says:

    Hi Mhrylyn, I have read that canned tomato paste is not FODMAP friendly because the process of boiling tomatoes down for days concentrates the low levels of frutose in fresh tomatoes into high levels when they eventually can it.

    I see here that you simmer fresh tomatoes for 25 minutes after boiling, which means that’s probably about 30 or 35 minutes of cooking the tomatoes. I can’t imagine this concentrates fructose to an unsafe level, because obviously it’s posted here. Nonetheless, some concentration is occurring…

    What I’m getting to is the question of “at what point are frutose concentrations of cooked tomatoes getting outside the FODMAP recommended levels?” and my motivation is that I would like to make nice thick tomato base for pizza, one that is still FODMAP recommended.

    If you’ve read anything on that, can you share? Or, do you think that this sauce would still be okay if I were to simmer it down for maybe another hour ontop of the regular cooking time?

    Thanks for all the work you put into your blog!


    1. Mhrylyn Hanson-Wallis says:

      Hi Mark, Thank you for a very good question. Lets talk tomatoes.

      A green tomato has a much higher fructose content than ripe tomatoes. The more a tomato ripens, the less fructose it contains. Tomatoes like all low fructose fruits also contain Salicylate’s, another substance that can irritate the bowel.This must also be taken into consideration when deciding a recipe, most of us fructose sensitives can tolerate more or less fructose, we are all different.

      1 cup or 226.796 grams of fresh chopped tomatoes contains 2.0 grams of fructose. 1 cup or 226.796 of tomato sauce (home cooked) contains 4.1 grams of fructose. 1 cup or 226.796 of tomato paste (home made) contains around 13.2 grams of fructose I would think that if you only use 50 – 100 grams of sauce on your pizza then that would be a tolerable amount. Keep in mind that there are almost equal amounts of glucose to fructose in tomatoes, so if you are a diabetic this needs to be a consideration.

      My advice would be to slowly test your own tolerance levels by cooking up your sauce to a slightly thicker consistence. Make a pizza and see how you react. If you are okay then try a slightly thicker version next time.

      Pizzas traditionally do not have a heavy puree like sauce and even in Italy where I lived for a short time, there are many variations of pizza.

      I hope this is of assistance in you quest for a good pizza sauce. You have inspired me to write a future post on pizzas.

      Happy cooking.


  3. simon says:

    Hi, I am Simon from http://www.fodmapfactory.com

    We LOVE your website, your blog & your recipes are just fantastic.

    Our subscribers have been asking us to compile a list of the top 10 Low Fodmap recipes, and after some research, we really want to list your recipe for in this article.

    With your permission, we would like to feature this recipe on a special “The Best 10 Low Fodmap Recipes” piece.

    I look forward to hearing from you,



    1. Mhrylyn Hanson-Wallis van Dooren says:

      Hi Simon, Thank you for your comment, would I be able to see a copy of one of your news letters?


      1. simon says:

        Hi Mhrylyn, We don’t send out news letters as such. We have a 7000 following on instagram http://www.instagram.com/fodmapfactory and we plan on putting the top 10 list up on the website as a regular tab that our visitors can have access to 🙂


      2. Mhrylyn Hanson-Wallis van Dooren says:

        Hi Simon,
        Thank you for sending me the link to your instagram page, I think its great. I am happy for you to list my recipe.


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