Best Low FODMAP Lasagna Soup

If you ask me, soup that tastes like lasagna is pretty much a weeknight miracle.

This comforting bowl takes all the flavors you love from classic lasagna and turns it into something you can make in one pot. Ground beef and pork simmer with tomatoes and herbs, while broken lasagna noodles soak up all that rich, savory broth.

The best part? It’s completely low FODMAP friendly, so you get all the cozy Italian flavors without any tummy troubles. A dollop of creamy ricotta and melted mozzarella on top makes each spoonful feel like the real deal.

It’s the kind of meal that satisfies the whole family, and you can have it on the table in about 45 minutes.

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What Kind of Ground Meat Should I Use?

This recipe calls for a mix of ground beef and ground pork, which gives the soup a really nice depth of flavor that you’d get in traditional lasagna. For the beef, I’d go with 80/20 or 85/15 ground beef – you want some fat content to keep things flavorful, but not so much that your soup gets greasy. The ground pork adds a slight sweetness and richness that complements the beef perfectly. If you can’t find ground pork or prefer to skip it, you can absolutely use all ground beef instead, or even try ground turkey or chicken for a leaner option. Just keep in mind that leaner meats might make your soup a bit less rich, so you may want to add an extra splash of garlic oil for flavor.

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Options for Substitutions

This low FODMAP lasagna soup has some room for swaps, but keep in mind a few key ingredients help maintain its low FODMAP status:

• Leek: For low FODMAP cooking, stick with the green parts of leeks only. If you can’t find leeks, use the green tops of scallions instead – about 1 cup chopped.
• Garlic oil: This is important for keeping the recipe low FODMAP, as it gives you garlic flavor without the FODMAPs. Don’t substitute with fresh garlic or garlic powder if you’re following a strict low FODMAP diet.
• Ground beef and pork: You can use all beef or all pork if that’s what you have. Ground turkey or chicken work too, though they’ll make the soup a bit lighter in flavor.
• Spinach: Kale or Swiss chard make good substitutes. Just chop them finely and add them at the same time as you would the spinach.
• Lasagna noodles: Any pasta shape works here – try penne, rotini, or even broken spaghetti. Just adjust cooking time based on the pasta package directions.
• Ricotta: Cottage cheese can replace ricotta if needed. For a dairy-free version, skip the ricotta and mozzarella, or use lactose-free alternatives.
• Chicken stock: Beef or vegetable stock work just fine. Just check labels to make sure they don’t contain onion or garlic if you’re strictly low FODMAP.

Watch Out for These Mistakes While Cooking

The biggest mistake when making this lasagna soup is adding the pasta too early, which causes it to absorb too much liquid and turn mushy – wait until your broth is at a gentle simmer before breaking in those lasagna noodles. Another common error is not draining the fat after browning the meat, which can leave your soup with an unpleasant greasy layer on top, so take that extra minute to pour off the excess. To keep your leeks from burning (since they’re low FODMAP, you’re using only the green parts), add them after the meat has browned rather than at the beginning, and stir frequently during those first few minutes. Finally, resist the urge to skip the resting step after removing from heat – letting the soup sit for 5 minutes allows the flavors to come together and prevents the cheese topping from immediately melting into the broth.

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What to Serve With Low FODMAP Lasagna Soup?

This hearty lasagna soup is pretty filling on its own, but I love serving it with some crusty gluten-free bread or a simple side salad to round out the meal. A light arugula salad with a lemon and olive oil dressing works really well since it cuts through the richness of the soup without overwhelming your stomach. If you want to keep things simple, some garlic-infused breadsticks (made with garlic oil, of course) are perfect for dipping and soaking up all that tomatoey broth. You could also add a sprinkle of extra parmesan or mozzarella on top right before serving to make it even more indulgent.

Storage Instructions

Store: This lasagna soup keeps really well in the fridge for up to 4 days in an airtight container. I like to store the cheese toppings separately so they stay fresh and don’t get all mixed in. Just add the mozzarella, ricotta, and fresh basil when you’re ready to eat.

Freeze: You can freeze this soup for up to 3 months, but I’d recommend leaving out the lasagna noodles if you’re planning to freeze it. The noodles can get mushy when thawed. Just freeze the soup base and cook fresh noodles when you reheat it.

Reheat: Warm it up on the stove over medium heat, stirring occasionally until it’s heated through. If the soup seems too thick after storing, just add a splash of chicken stock to loosen it up. Top with fresh cheese and basil right before serving for the best flavor.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1600-1800
• Protein: 90-105 g
• Fat: 95-110 g
• Carbohydrates: 95-110 g

Ingredients

For the soup:

• 1.25 cups leek (green parts only, finely sliced)
• 3.5 cups spinach
• 3 medium carrots (diced into 1/4-inch rounds)
• 9 oz ground beef
• 9 oz ground pork
• 2.5 tbsp garlic oil
• 0.5 tsp thyme
• 0.25 tsp chili flakes
• 1.25 tsp oregano
• 14 oz canned tomatoes (I use Mutti crushed tomatoes for a smoother sauce)
• 2.5 tbsp tomato paste
• 0.75 tsp sugar
• 2.5 tsp Worcestershire sauce (I prefer Lea & Perrins for best depth of flavor)
• 4.5 cups low FODMAP chicken or vegetable stock
• 4 oz gluten-free lasagna noodles (broken into 1-inch pieces)
• 0.75 cup fresh basil, roughly chopped
• salt to taste
• black pepper to taste
• 1 tsp nutritional yeast

For the cheese topping:

• 0.5 cup mozzarella (shredded for quick melting)
• 4 tbsp ricotta (I like Galbani for its extra creamy texture)

Step 1: Prepare the Mise en Place

• 1.25 cups leek
• 3 medium carrots
• 0.75 cup fresh basil, roughly chopped
• 0.5 tsp thyme
• 0.25 tsp chili flakes
• 1.25 tsp oregano

Finely slice the leek green parts, dice the carrots into 1/4-inch rounds, roughly chop the fresh basil, and measure out all spices and liquids.

Having everything prepped and ready will make the cooking process smooth and ensure you can add ingredients at exactly the right moment.

This is especially important for a soup where timing affects texture.

Step 2: Brown the Meat and Build Flavor

• 2.5 tbsp garlic oil
• 9 oz ground beef
• 9 oz ground pork
• 3 medium carrots
• 1.25 cups leek

Heat the garlic oil in a large pan over medium-high heat.

Add the ground beef and pork, breaking it into small pieces as it cooks, until it’s deeply browned (about 5-7 minutes).

This browning creates rich, savory flavors through the Maillard reaction.

Once browned, add the diced carrots and sliced leek, cooking for 2 minutes until they begin to soften slightly.

Step 3: Bloom the Aromatics and Spices

• 0.5 tsp thyme
• 0.25 tsp chili flakes
• 1.25 tsp oregano
• salt to taste
• black pepper to taste

Add the thyme, chili flakes, oregano, salt, and black pepper to the meat and vegetable mixture, stirring constantly for about 1 minute.

Blooming these spices in the hot oil releases their essential oils and deepens their flavor.

This brief cook time ensures the spices integrate into the dish rather than tasting raw or powdery.

Step 4: Build the Soup Base

• browned meat and vegetable mixture from Step 2
• 14 oz canned tomatoes
• 2.5 tbsp tomato paste
• 2.5 tsp Worcestershire sauce
• 0.75 tsp sugar
• 4.5 cups low FODMAP chicken or vegetable stock

Transfer the meat and vegetable mixture to a large pot (I prefer using a Dutch oven for even heat distribution).

Add the canned tomatoes, tomato paste, Worcestershire sauce, sugar, and low FODMAP stock.

Stir well to combine, then bring to a boil over medium-high heat.

The tomato paste adds concentrated umami depth, while the sugar balances acidity from the tomatoes.

Step 5: Cook the Pasta and Finish the Soup

• soup base from Step 4
• 4 oz gluten-free lasagna noodles
• 3.5 cups spinach
• 1 tsp nutritional yeast
• fresh basil from Step 1

Once boiling, reduce heat to medium-low and add the broken lasagna noodles and spinach, stirring frequently.

Cook for 8 minutes, stirring occasionally to prevent sticking and ensure even cooking of the pasta.

The spinach will wilt down quickly and add nutritional value and earthiness to the broth.

Remove from heat, then stir in the fresh basil, nutritional yeast, and the basil from Step 1.

Step 6: Assemble and Serve

• soup from Step 5
• 0.5 cup mozzarella
• 4 tbsp ricotta
• black pepper to taste

Ladle the hot soup into serving bowls.

In each bowl, top with a dollop of ricotta and a sprinkle of shredded mozzarella—the heat from the soup will gently warm and slightly melt the cheese, creating a creamy richness.

Finish with a crack of fresh black pepper and serve immediately while piping hot.

Best Low FODMAP Lasagna Soup

Delicious Best Low FODMAP Lasagna Soup recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 50 minutes mins

Servings 6 servings

Calories 1700 kcal

Ingredients

  

For the soup

• 1.25 cups leek (green parts only, finely sliced)
• 3.5 cups spinach
• 3 medium carrots (diced into 1/4-inch rounds)
• 9 oz ground beef
• 9 oz ground pork
• 2.5 tbsp garlic oil
• 0.5 tsp thyme
• 0.25 tsp chili flakes
• 1.25 tsp oregano
• 14 oz canned tomatoes (I use Mutti crushed tomatoes for a smoother sauce)
• 2.5 tbsp tomato paste
• 0.75 tsp sugar
• 2.5 tsp Worcestershire sauce (I prefer Lea & Perrins for best depth of flavor)
• 4.5 cups low FODMAP chicken or vegetable stock
• 4 oz gluten-free lasagna noodles (broken into 1-inch pieces)
• 0.75 cup fresh basil, roughly chopped
• salt to taste
• black pepper to taste
• 1 tsp nutritional yeast

For the cheese topping

• 0.5 cup mozzarella (shredded for quick melting)
• 4 tbsp ricotta (I like Galbani for its extra creamy texture)

Instructions

 

• Finely slice the leek green parts, dice the carrots into 1/4-inch rounds, roughly chop the fresh basil, and measure out all spices and liquids. Having everything prepped and ready will make the cooking process smooth and ensure you can add ingredients at exactly the right moment. This is especially important for a soup where timing affects texture.
• Heat the garlic oil in a large pan over medium-high heat. Add the ground beef and pork, breaking it into small pieces as it cooks, until it's deeply browned (about 5-7 minutes). This browning creates rich, savory flavors through the Maillard reaction. Once browned, add the diced carrots and sliced leek, cooking for 2 minutes until they begin to soften slightly.
• Add the thyme, chili flakes, oregano, salt, and black pepper to the meat and vegetable mixture, stirring constantly for about 1 minute. Blooming these spices in the hot oil releases their essential oils and deepens their flavor. This brief cook time ensures the spices integrate into the dish rather than tasting raw or powdery.
• Transfer the meat and vegetable mixture to a large pot (I prefer using a Dutch oven for even heat distribution). Add the canned tomatoes, tomato paste, Worcestershire sauce, sugar, and low FODMAP stock. Stir well to combine, then bring to a boil over medium-high heat. The tomato paste adds concentrated umami depth, while the sugar balances acidity from the tomatoes.
• Once boiling, reduce heat to medium-low and add the broken lasagna noodles and spinach, stirring frequently. Cook for 8 minutes, stirring occasionally to prevent sticking and ensure even cooking of the pasta. The spinach will wilt down quickly and add nutritional value and earthiness to the broth. Remove from heat, then stir in the fresh basil, nutritional yeast, and the basil from Step 1.
• Ladle the hot soup into serving bowls. In each bowl, top with a dollop of ricotta and a sprinkle of shredded mozzarella—the heat from the soup will gently warm and slightly melt the cheese, creating a creamy richness. Finish with a crack of fresh black pepper and serve immediately while piping hot.