Sunflower Walnut Pasta (Low FODMAP)

I often find myself looking for inspiration for pasta sauces on the internet. I feel like I have a very limited repertoire myself, and always want to find something for an easy dinner, but not packing the heavy punch of a bolognaise or a carbonara. This Low FODMAP Sunflower Walnut Pasta was dreamt into being when I discovered that sunflower seeds could be blended to make a pasta sauce, but the low FODMAP serving size was only 7 grams.

This dish is creamy yet light, hearty, quick, easy and delicious.

It’s also ridiculously easy to make! You just have to soak your nuts and seeds for around 20 minutes, and then put all of the ingredients for the pasta sauce in a blender while your pasta cooks. That means there is absolutely no excuse not to whip up a simple, nutritious and low FODMAP weeknight dinner after a long and busy day.

Both sunflower seeds and walnuts are high in healthy fats, and are also rich in antioxidants. They have both been found to reduce inflammation, so not only does this Low FODMAP Sunflower Walnut Pasta tick the boxes for flavour, but it also delivers on the health front.

In even better news, the sauce itself can be stored in an airtight container or a glass jar in the fridge for a few days, so you can make it in advance when you’ve got a little extra time on your hands. Once you toss it through the pasta, it also keeps in the fridge for a few days, so you could have leftovers for lunch too!

If you are looking for more pasta inspiration, no need to trawl the internet for hours, just check these out: my Low FODMAP Creamy Broccoli Pasta Bake, or my Low FODMAP One Pot Carbonara.

If you try this Low FODMAP Sunflower Walnut Pasta, let me know! I’d also be thrilled if you took a snap of it and tagged me in it on Instagram (@thatlofolife) so I can see it and share your creation in my stories! Feel free to leave me a star rating and any feedback below.

Sunflower Walnut Pasta (Low FODMAP)

Prep Time 30 minutes
Cook Time 10 minutes
Servings 4 servings


  • 24 grams sunflower seeds
  • 100 grams walnuts
  • 3/4 cup almond milk
  • juice of 1/2 lemon
  • 2 tsp Worcestershire sauce
  • 1 tsp paprika
  • 1 tsp olive oil
  • 2 tsp low FODMAP chicken stock powder
  • salt, pepper, Italian herbs
  • 250 grams gluten free pasta


  1. Soak the sunflower seeds and walnuts in boiling water for 20 minutes and then drain.

  2. Cook the gluten free pasta according to the packet instructions.

  3. In a high speed blender, add the drained sunflower seeds, walnuts, milk, lemon juice, Worcestershire, paprika, olive oil and chicken stock powder and blend until as smooth as possible.

  4. Add salt, pepper and dried Italian herbs to taste.

  5. When the pasta is cooked, drain and add back to the saucepan. Add sauce to the saucepan and stir through before serving.

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