Go Messy or Go Hungry

Homemade Low FODMAP Tortellini

Mar 24, 2019 | Entree, Pasta, Recipes

Homemade low FODMAP Tortellini recipe | Go Messy or Go Hungry

(Note: I’m not sure what happened to this post; everything indicates that I posted it over a year ago, but it’s disappeared! We’re resurrecting this recipe because everyone deserves delicious, homemade, low FODMAP tortellini.)

I promised I’d be making tortellini soon!


In case you missed it, I’ve been craving tortellini for YEARS. I know it seems like a super random craving, and it was. I think it has something to do with my obsession with cute-looking food — tortellini are so darn cute and therefore fun to eat! Regardless, my craving was just made all the worse because I couldn’t just go buy myself some tortellini from the store. Even gluten free tortellini was a no-go, as the filling has ricotta cheese, which has lactose and therefore isn’t low FODMAP. (As a side note, I can generally tolerate a small amount of lactose, but I usually consume it as a snack or treat, like a cappuccino or gelato. I try not to make my meals center around something that I know is high in FODMAPs.)


Funnily enough, while I was researching tortellini fillings, I came across this article which details how to make authentic Italian tortellini… and the filling doesn’t contain even a trace of ricotta! Go figure. America, constantly making Italian food worse. ?

That article called for roasting pork loin with garlic, rosemary, and white wine before grinding it into ground pork to use in the filling. While that sounded delicious, I don’t have a meat grinder (yet…) so I followed these instructions from Food & Wine for a more at-home approach to the traditional method, which turned out very tasty!



As for the actual tortellini shaping, I know it looks intimidating, but it’s really not that bad. Really the most important thing is to not over fill them, otherwise they’ll break apart. (See photos above for how much I filled ours.) Or, if it’s really too much, you can take Marc’s approach and just form them into weird shapes (see if you can spot them in the pics ?). I’ll post a few of the resources that helped me with shaping & filling below!

Tortellini resources

Because the filling made a ton extra, and because the carb to protein ratio in the tortellini themselves is a bit meager on the protein front, I cooked up the rest of the filling and made meatball-type things with them. We also served atop some sauteed zucchini and tomatoes! And liberal amounts of good quality olive oil because, duh.


Buon appetito! ?

Homemade Low FODMAP Tortellini

Yield | 4 servings
Food & Wine suggests pairing this with a berry-rich Sangiovese (AKA Chianti), and I heartily agree.
Filling recipe based on this and this.


Pasta dough

  • ½ cup sticky rice flour
  • ¼ cup tapioca starch
  • 2 tablespoons millet flour
  • 1 tablespoon sorghum flour
  • 2 tablespoons vital wheat gluten
  • ½ teaspoon psyllium husk powder see notes here
  • pinch ground nutmeg
  • ½ teaspoon salt
  • 1 extra-large egg
  • 1 egg yolk
  • ½ tablespoon extra-virgin olive oil
  • ½ tablespoon water plus more as needed


  • 1 tsp butter
  • 2 tsp olive oil
  • 1 garlic clove
  • ½ lb ground pork
  • salt & pepper
  • ¼ c dry white wine I used dry vermouth
  • ¼ c grated parmesan cheese
  • pinch nutmeg
  • 1 egg lightly beaten


  • High quality olive oil
  • Fresh or dry herbs
  • Prosciutto torn into small pieces
  • Tomatoes
  • Zucchini
  • More parmesan cheese!


Make the filling

  • In a skillet, melt the butter in the oil. Smash garlic clove lightly with the flat side of a knife; remove papery husk. Add garlic to oil/butter and cook until fragrant. Discard the garlic. Add the ground meat and season with salt and pepper. Cook over moderate heat, stirring to break up, until the meat is cooked. Add the wine and cook over moderately high heat until evaporated, 4 minutes.
  • Scrape the ravioli filling into a bowl and let cool. Stir in the Parmigiano and nutmeg and season with salt and pepper. Stir in the beaten egg. ([picture](http://philosokitchen.com/wp-content/uploads/2016/12/making-pastino.jpg))
  • Cover and store in refrigerator while you prep the dough. (Can be kept for up to 24 hours.)

Make the dough

  • In either a food processor or a large bowl (I used a food processor), combine flours, psyllium husk, nutmeg, and salt. Either whisk or run the food processor on low to combine.
  • In a medium bowl, whisk the egg, egg yolks, olive oil and 1 tablespoon of the water. Pour the liquid into the flours and pulse the dough around 10 times. You want the dough to look like dry cheese curds ([like so](https://glutenfreegirl.com/wp-content/uploads/2011/07/curds.jpg)), so add more sticky rice flour if it looks too wet and more water if it looks too dry. (If you aren’t making this in a food processor, you’re not going to get the cheese curds, so you’ll just to feel if the dough is too wet or dry. You’ll also probably want to knead it on the counter a few times.)
  • Turn the dough on onto your counter. Even if you used the food processor, you’ll need to knead the dough a few times to get everything to come together. Gather into a ball and wrap in plastic wrap.
  • Let it sit for 30 minutes at room temperature.

Roll the dough

  • Divide the dough into 2 equal pieces. Wrap one piece back in the plastic and set aside. Roll/press the other piece into an oval about 3 inches long, repairing any cracks that occur along the edges.
  • Set your pasta machine on the thickest setting (probably 0), and feed your dough through. It will probably have some cracks along the corners and ends. This is ok. Fold the sheet in half (hamburger, not hot dog), and press together any cracks. Feed it through the machine another time (still on 0). Repeat this — fold in half, repair cracks, feed through the machine — 5-6 times, until it’s about the width of the pasta machine or at least a uniform shape. I know this sounds unnecessary, but this helps the dough come together.
  • After you’ve run it through on 0 for 5-6 times, cut the sheet in half. Adjust the thickness to the next setting (so, 1) and run the sheet of pasta through (no more folding). Keep adjusting it down in thickness and running the sheet through until you achieve your desired thickness. (For the tortellini we went to 5 and I wouldn’t go any thinner than that - they were kind of fragile!) Place the sheet on a plate, cutting board, or paper towel, and cover with a damp paper towel.
  • Repeat with the remaining dough, making sure to store each piece under a paper towel so it doesn’t dry out.

Make the tortellini

  • Cut the sheets of dough into squares. We found 3x3” was a little big but 2x2” was very small. We went with 3x3 since our pasta maker is 6” wide, so figure out what works best for you.
  • Place about 1 teaspoon of filling in the middle of each square (depending on how big your tortellini are). Wet the edge of two sides with a little water, and fold the square into a triangle, pinching the edges firmly together. Fold the top point of the triangle up, and roll the two outer points toward each other. Press tightly to seal. (See photos above, or [The Kitchn](https://www.thekitchn.com/how-to-make-homemade-tortellini-from-scratch-cooking-lessons-from-the-kitchn-188288) has some good instructions and photos is this is confusing.)
  • Bring a large pot of water (for traditional tortellini, use chicken stock) to a boil and add little bit of salt. Gently lower tortellini into water and cook until all the tortellini float, about 5 minutes. Taste one to check for doneness.
  • Strain and toss with some olive oil to prevent sticking.


  • Optional: saute some zucchini to get in those veggies.
  • Serve tortellini with veggies and top with some good quality olive oil and cheese. Enjoy!

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