Low FODMAP Herb-Parmesan Rice Noodles
Silky rice noodles tossed in a bright, herb-flecked Parmesan sauce — this is the kind of weeknight dinner that feels indulgent without any of the digestive dread that usually follows a pasta night. The trick is in a few smart swaps that keep every bite gut-friendly: garlic-infused oil delivers all that savory depth without the fructans, and only the green tops of the scallions make it into the pan, which is exactly what the Monash guidelines call for. Hard aged Parmesan is naturally very low in lactose, so it melts into the sauce and adds richness you can actually enjoy. A splash of white wine and chicken broth build a glossy, lightly thickened base, and a cornstarch slurry brings it all together without any wheat flour in sight. Fresh basil and parsley go in right at the end, keeping their color and fragrance, while a squeeze of lemon lifts the whole dish. It serves four, so it's just as good for a family dinner as it is for meal-prepped lunches you'll actually look forward to eating.
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Learn more →Ingredients
4 servings
For the noodles
- 8 oz rice noodles (flat, fettuccine-width)
For the sauce
- 3 tbsp garlic-infused oil
- 4 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- ½ tsp red pepper flakes
- ½ cup dry white wine
- 1 ½ cups chicken broth
- 1 tsp cornstarch
- 1 tbsp cold water
- 2 tsp lemon juice
- ½ tsp salt, plus more to taste
- ¼ tsp black pepper
- 2 oz parmesan, finely grated (about ½ cup)
- ¼ cup fresh basil leaves, roughly torn
- 2 tbsp fresh flat-leaf parsley, finely chopped
For serving
- extra parmesan, for serving (optional)
- lemon wedges, for serving (optional)
Instructions
- 1
Bring a large pot of well-salted water to a boil. Cook the rice noodles according to the package directions until just tender with a slight resistance at the center, then drain in a colander and rinse briefly under cold water to stop cooking. Toss with a small drizzle of garlic-infused oil to prevent sticking and set aside.
- 2
Heat the remaining garlic-infused oil in a 12-inch skillet over medium heat until shimmering. Add the scallion greens and red pepper flakes and cook, stirring, until the scallions are softened and fragrant, about 2 minutes.
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