Protein-Filled Red Pepper Pasta Sauce

February 4, 2018

These days I’m a big fan of “pre-dinner pasta”. That is, a quick meal of pasta before I start properly cooking dinner so I can fit in more meals. Having sauces prepped obviously makes this much more practical, especially when it already contains all the goodness needed to make it balanced. 


[Makes 3 portions. Prep time: 10 mins. Cook Time: 30 mins. Total time = 40 Minutes]




3 red pepper, deseeded and roughly chopped 
3 tbsp pine nuts

3 tbsp rice protein powder (I used this)
100ml (1/2 cup) stock (low FODMAP like this)* You could just use water instead.
3 handfuls (114g) baby spinach
3 tbsp yeast flakes
1 handful basil
1 tsp garlic oil
salt & pepper to taste




  1. First, put the peppers on a tray and roast them in the oven for 30 minutes at 240*C/475*F/Gas 9, until they are soft and a little black in places.

  2. Toast the pine nuts until golden (I always, always, burn them, so keep an eye on them!)

  3. In a bowl/jug dissolve some low FODMAP stock in hot water. Then slowly whisk in the protein powder, until there are no lumps. 

  4. Now combine all the ingredients together in a blender and blend until smooth. 

  5. Divide into 3 portions and store accordingly. 

  6. I haven’t tried freezing this (it gets eaten too quickly!) but you probably could, so you have a back up meal. Just defrost as you’re cooking your low FODMAP pasta. 


If you’d like to watch this recipe being made, you’re welcome to watch the accompanying YouTube video below! x



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DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

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