Here’s a recipe for a low FODMAP Keto Lasagna. However, lactose is in the cheese, so I recommend using Fodzyme on it if you have IBS or any food sensitivities/intolerances to lactose.
Ingredients:
1. 18 oz. of ground beef or turkey (dark meat if using turkey)
2. 1 tbsp olive oil
3. 1 cup tomatoes, finely chopped (limit tomatoes to ensure it stays low FODMAP)
4. 1/4 cup fresh basil, chopped
5. 1/4 cup fresh parsley, chopped
6. 2 zucchinis, thinly sliced lengthwise
7. 1 cup ricotta cheese (ensure lactose-free if needed)
8. 1 cup mozzarella cheese, shredded (ensure lactose-free if needed)
9. 1/4 cup Parmesan cheese, grated
10. 1 egg
11. Salt and pepper, to taste
12. Garlic-infused oil (for flavor without the FODMAPs)
Instructions:
1. Prepare the Meat Sauce:
a. In a large skillet, heat the olive oil and garlic-infused oil over medium heat.
b. Add the ground beef or turkey and cook until browned.
c. Add the tomatoes, basil, and parsley. Season with salt and pepper.
d. Simmer for about 15-20 minutes or until the sauce thickens.
2. Prepare the Zucchini Layers:
a. Using a mandolin or a sharp knife, slice the zucchinis lengthwise into thin strips.
b. Place the zucchini strips on paper towels and sprinkle with salt. Let them sit for about 10 minutes. This helps draw out moisture.
c. Pat the zucchini dry with paper towels to remove the released moisture.
3. Prepare the Cheese Mixture:
a. In a mixing bowl, combine ricotta cheese, half of the mozzarella, Parmesan, egg, salt, and pepper. Mix well.
4. Avengers! Assemble …the Lasagna (sorry I couldn’t help myself. Marvel fans will get it):
a. Preheat your oven to 375°F (190°C).
b. In a baking dish, start by spreading a small amount of meat sauce on the bottom.
c. Lay zucchini strips over the sauce.
d. Spread a portion of the cheese mixture over the zucchini.
e. Repeat layers until all ingredients are used up, finishing with meat sauce on top.
f. Sprinkle the remaining mozzarella cheese on top.
5. Bake:
a. Place the baking dish in the oven and bake for 30-35 minutes or until the cheese is bubbly and golden.
b. Remove from the oven and let sit for about 10 minutes before serving.
Enjoy your Low FODMAP Keto Lasagna! Remember, always check ingredient labels to ensure they are free from high FODMAPs and fit within your dietary needs. Adjust serving sizes as necessary to stay within FODMAP limits and when unsure use Fodzyme to breakdown any FODMAP’s.
