Cheesy Pasta Sauce (with sneaky vegetables)

This creamy, cheesy pasta sauce can be used on any type of pasta, and can also be used for pasta bake, or a quick carbonara for dinner. You can make it low in FODMAPs by using lactose free dairy (there are a couple of brands that cater to lactose free in Australia, found at supermarkets), and hard cheeses that are naturally low in lactose. Also check out the Cobram Estate infused oils.

Cheesy Pasta (with sneaky veges)


For 4 serves, as a side


  • 1 small sweet potato, or 2 to 3 carrots, or 1 medium zucchini, or 1/4 pumpkin, or combination (equals about 1 cup puréed veges – excess can be frozen, see note)
  • 250gm to 350gm pack of gluten free pasta
  • 2 tbsps butter
  • 1 tsp Garlic infused olive oil
  • 1 tsp Roast Onion infused olive oil
  • 2 tbsps tapioca flour
  • 300mls lactose free cream, milk or sour cream
  • 2 cups grated parmesan or cheddar cheese
  • rocket, or salad, and extra grated cheese to serve


  1. Peel (as appropriate) and chop vegetables into small pieces. Boil or steam veges about 15 to 20 minutes until tender. Drain and allow to cool.
  2. Cook pasta, as per instructions on packet. Drain and set aside.
  3. Purée vegetables (add a splash of water or milk if you are having trouble getting them to blend)
  4. To make the sauce, start by making a roux. Melt the butter and infused oils in a medium saucepan over medium heat (or in heatproof jug in microwave).
  5. Add tapioca flour, and stir, cook until it is becoming golden.
  6. Then whisk in milk or cream, and veges. Heat again, whisking until it starts to thicken.
  7. Add cheese, stir through.
  8. Add cooked and drained pasta to the cheesy sauce and mix through gently. Heat until pasta is reheated.
  9. Serve with rocket or finely chopped herbs, and extra sprinkle of cheese


To make as pasta bake, add pasta to sauce before adding the cheese. Transfer into a baking dish, top with melting cheese (cheddar, colby, gouda etc). Bake in moderate oven for 30 to 40 minutes until golden brown on top.


You will also need:

  • 200gm bacon (6 to 8 rashers), diced
  • 2 free range eggs, whisked
  • 1/2 cup flat leaf parsley leaves
  • Make sure your 2 cups of cheese is grated parmesan cheese

Cook the bacon before starting on the pasta and sauce, then set aside. At Step 6, add two whisked free range eggs to the sauce before adding the cheese. Take off the heat and continue to gently stir. Add bacon, then add cooked pasta, and stir through. Put back on the heat to reheat pasta and bacon, but over very low heat, or the sauce might start to ‘scramble’. Add grated parmesan, finely chopped flat leaf parsley, and grinds of freshly cracked black pepper before serving.


  • You can prepare pureed vegetables in a bulk batch, and freeze in ice cube trays (reserved for food) or other small containers. Once the pureed vege cubes are frozen, I transfer them into an airtight freezer-proof container in the freezer. That way you have small portions of pureed veges, easy to add to risottos, soups, mash etc. It takes about 10 frozen cubes of pureed veges to make one cup, once defrosted (depending on the size of your ice cube trays).
  • This pasta sauce, or the completed dish/ bake, can be made in advance, to reheat, but I recommend using a good quality brand of gluten free pasta. I like the San Remo brand, though there are also Australian made gluten free dry pastas.


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