In a rush, need a Grain-Free Allergy Friendly meal in 30 minutes or less? That’s pretty much every weeknight!

I know that story. Putting together a healthy meal that is free of Gluten, Grain, Dairy, egg, soy, corn, almond, cashew, peanut, sesame, and budget friendly seems almost impossible.

I hear you! I was in this situation just the other night. It was my day off, but somehow I had less time than on a work day. I needed a meal that would be filling, gluten free, grain-free, nutritious and quick! I know you’re thinking just ask for a winning lotto ticket while you’re at it, Nina!

Grain-Free Pasta bolognese sauce in a pan.  The sauce is being stirred with a wooden spoon.


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Welcome To Break A Recipe!

Nina Blake, The Grain-Free Lifestyle Coach holds a bowl of Grain-Free Sheet Pan pasta.

My name is Nina Blake, I’m The Grain-Free Lifestyle Coach.

I help passionate foodies pack their menus with flavor and variety while avoiding grains and allergens so that they can enjoy meals with their families again.

If this is your first time visiting, thank you for stopping by! If you are a returning reader, Grain-Free VIP, newsletter subscriber, or Facebook group member, thank you for all your help! You keep me on my toes. You inspire me to Break New Recipes each week.

Life is better with Foodie Friends, and I’m thankful to call you mine!

It’s My Mission To Help You Simplify & Organize

Your Grain-Free Lifestyle!

I remember how much I struggled when I was new to the Grain-Free Lifestyle in 2012. I also remember how wonderful it was to have Grain-Free cookies that Christmas. Those cookies made me feel normal.

To help you simplify and organize your Grain—Free Lifestyle, I’d like to give you a copy of my cookbook 7 Simple Grain-Free Recipes.

Inside you’ll find recipes for fast mac’n cheese, pizza, brownies, and chocolate chip cookies that get rave reviews! While the recipes are simple, they give you the feeling that you aren’t missing out. They’re some of my favorite recipes for sharing.

Break A Recipe Is The Place To Find Delicious Grain-Free Allergy Friendly Recipes!

Everyone deserves to eat safely, no one should miss out because of allergens. Today, we are going to make a healthy Pasta Bolognese in 30 minutes!

Pasta Bolognese (Gluten Free, Dairy Free, & Allergen Friendly)

We are going to make a quick, healthy pasta Bolognese in 30 minutes! If you really want to get wild, you can steam some veggies while the pasta cooks and you’ll have a balanced meal. Double the recipe, and you’ll get the a night off later in the week! Sign me up for that!

In case you’re wondering what other kinds of Grain-Free Allergy Friendly Foods you can enjoy, here’s a quick glimpse at what I’ve been up to lately. I really have a great time sharing and cheffing with you!

How can I prepare all this amazing food without grain, gluten, dairy, egg, soy, or corn?

I confess, I use Unicorn Farts! Okay, not really. That’s what I tell people when they ask. The world needs more laughter, doesn’t it? Back to the food!

There are few foods out there that give the comfort of a good bowl of pasta! Our 30 minute Pasta Bolognese is going to be loaded with protein from the chickpea pasta and ground turkey. We’ll get healthy monounsaturated fats from the olive oil we cook the ground turkey in, and the chickpea pasta will add fiber. We’ll get Vitamins A & C from the tomato sauce. The nutritional yeast we use will not only take the place of Parmesan cheese, it will also add B vitamins, iron, and potassium to our recipe.

The spices we use are also important and not just for flavor, both the rosemary in the Italian seasonings and the black pepper are known to help fight inflammation, parsley aids with digestion Not bad for a quick meal! And you could never get this much nutrition from a drive through!

Healthy & Quick Bolognese Sauce ready by the time the pasta is cooked!

About Our Ingredients

As a nutritionist once told me, there are nutrients found in fruits and vegetables that scientists don’t even understand! When we eat recipes made from the whole food and not just part of it, we are accessing all the nutrients the food has to offer.

That’s why I love chickpea pasta, they use whole chickpeas in making it. For me, the texture of the chickpea pasta is much more enjoyable than the texture of the chickpeas themselves.

Whenever I talk bolognese pasta, people ask me if I drain the liquid from the ground turkey. I don’t drain the fat.

Why? Because our bodies need fat!! We’re using lean ground turkey and olive oil on purpose. If we drain the juices, we are losing nutrients. We have fat soluble vitamins which we can only access with healthy fat in our diet. Of course, everyone should follow their doctor’s advice based on their individual needs. The best recipe is the one that you can enjoy safely with your family and friends!

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Shopping List

If you’re looking for equipment or ingredients, the links below will take you to the ingredients and equipment I use in my own kitchen.



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30 Minute Pasta Bolognese

A healthy Pasta Bolognese, made with ground turkey and chickpea pasta, ready in 30 minutes!
Course Dinner, Lunch, Main Course
Cuisine Allergen-Friendly, American, Dairy Free, Gluten Free, Grain Free, Italian, Nut-Free
Servings 8


  • large skillet
  • large stockpot
  • colander
  • Measuring Spoons
  • covered casserole dish or 9×13 baker with lid



  • 8 Ounces Chickpea or Lentil Pasta
  • 1 Tablespoon Salt


  • 2 Tablespoons Olive oIL
  • 1 Pound Ground Turkey
  • 1 15 ounce can Tomato Sauce
  • ½ Cup Water
  • 1 Tablespoon  Italian Seasonings
  • 1 Tablespoon Nutritional Yeast
  • 1 teaspoon Dried Parsley
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Salt
  • ½ teaspoon Pepper
  • ½ teaspoon Onion Powder


  • In a large stockpot, bring 4 quarts of water and one tablespoon of salt to a boil.  Add pasta and cook as package directs.
  • While water boils, heat olive oil in a large skillet over medium heat, brown ground turkey. When turkey is browned, add tomato sauce, and water. Stir sauce well and reduce heat to medium low, stirring occasionally until sauce begins to simmer.  
  • When sauce comes to a simmer, add seasonings.  Allow seasonings to simmer 5 minutes before tasting.  Simmer sauce until pasta is ready, stirring to prevent sticking.
  • When chickpea pasta has boiled, strain it in a colander. Transfer pasta to a 9×13 casserole. 
  • Top pasta with Bolognese sauce, stir and enjoy immediately. 


An allergen friendly weeknight meal that can be prepared quickly is a huge win!
Any gluten free pasta that is safe for you may be used in this recipe, prepare according to package directions. 
Season the sauce to your need and liking.  If you are allergic to any of the herbs, nutritional yeast, onion, or garlic, those can be omitted.  Only the flavor will be affected by doing this. 
The best recipe is the one you can enjoy safely!  Feel Free to adjust this recipe as you need to. 
Wishing you safe and delicious foods!  ❤️Nina
P.S If you have questions about this recipe, please contact me directly.  I love hearing from foodie friends!
Keyword 30 minute meals, allergen free, allergy friendly, grain-free

Let’s Watch The Recipe In Action

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Let’s Take A Closer Look At Our Ingredients

chickpea pasta  or red lentil pasta

There isn’t a doctor I know who will tell you to eat fewer legumes! This pasta contains fiber and protein. It’s filling and healthy.

olive oil

This keeps our ground turkey from sticking as we brown it. It adds flavor and Healthy Fat to our food. There are certain vitamins which we cannot access without fat. When used sparingly, olive oil is part of a healthy diet.

Ground turkey

a lean, healthy, and affordable protein, ground turkey contains less fat and less cholesterol than ground beef.

15 ounces canned tomato sauce

loaded with flavor, vitamins A & C tomato sauce adds a deep rich flavor to our meal.

1/2 cup of water–just the right amount of water so balance what the pasta will absorb.

Nutritional Yeast

adding a Parmesan flavor to our meal, the nutritional yeast will add B vitamins, iron, and potassium to our pasta. If you can find a variety that is non-fortified, it’s especially important. Click the ingredient for my favorite brand.

dried parsley

parsley isn’t just for flavor. It also helps with digestion. If you need to omit this ingredient because it’s unsafe for you, please do. Otherwise keep it on hand and enjoy the health benefits it brings! Click here to read more about why you should cook with parsley.

Italian Seasonings

Even when I cook with fresh herbs, I use dried Italian seasoning. It’s a wonderful blend of so many seasonings which my local store never has fresh all at once. Not only are they ready to go, the blend is balanced in a way where the flavors compliment each other nicely. Take care to select a brand which includes rosemary. Rosemary is not only a seasoning but known for its anti-inflammatory properties.

garlic powder

I always favor fresh garlic over powder, but sometimes you’re out; or you just don’t wanna. No judgement! Garlic is an allium, in the same family as onions. When we crush it we release its cholesterol lowering properties…when it comes to garlic powder, we’re getting some flavor into a quick meal, we aren’t getting all the benefits of fresh garlic. To learn more about the benefits of using garlic in cooking, click here.

onion powder

An allium like garlic, onion is an ingredient you might not notice when it’s there, but you’ll notice if it’s missing. In this case, the onion powder balances the acid in the tomato. If you cannot tolerate onion, the nutritional yeast will help balance the acid, but you might want to add a little more. For more info on how onion works in cooking click here.


Perhaps the universal flavor enhancer, salt brings out the flavors of other foods. It’s also essential to our bodies. Too much and we’re in trouble, too little and it’s a whole other can of chaos. So how do know we get enough? By properly salting food in the kitchen and keeping the salt shaker off the table! Change it up, instead of having salt on the table, why not extra parsley instead? Here’s another thing…kitchen salt is our major source of iodine, an essential nutrient!

If you prefer to use sea salt instead of iodized salt, it’s advisable to take an iodine supplement to avoid health issues. Please ask your doctor about this. Don’t assume that the “sodium” in processed food is providing you with iodine. Likely, it’s not. Isn’t that cool? Now you know another thing!


Anyone who says never salt without pepper hasn’t baked cookies. However, Pasta Bolognese is a perfect dish for pepper as long as pepper is safe for you. Much like salt, it brings out the flavor of other seasonings. Pepper also has anti-inflammatory properties. For more information on the benefits of using pepper in cooking, click here.

I love learning more about food. Some things just make sense, we don’t need science to tell us some things taste good. Sometimes when eating a flavorful meal our whole body responds with happiness. If we can learn why foods taste good together, and how to make flavors compliment and balance each other, we can make better more nutritious food! And that’s amazing!

We did it. We Broke the Recipe recipe for 30 minute Pasta Bolognese!

We prepared it safely without gluten, grain, dairy, egg, or other top allergens. We learned about our ingredients and got a little behind the scenes info about why they blend together so nicely. If there’s something I missed, I would love for you to email me directly at and tell me. Thank you for taking the time to read this recipe and blogpost. I hope you’ll come back again soon!

Before You Go…

Thank you for reading, for trying this recipe, and for taking a chance on a recipe made with unique ingredients!

You’ll find it’s easy to make, and your body will feel much better after eating it. You will find your gluten-and grain loving friends going for seconds!

If you’re cooking this for someone with allergies, thank you again for supporting them. You’re an amazing friend. Pin this recipe so you can share it with those who need it, and find it later!

Please tell me how your recipe turned out when you make it. Click here to reach me directly. You can also find me on Facebook, Instagram, Twitter, or Pinterest using the links below. I really enjoy your feedback and comments. I can’t wait to hear how your recipe turned out!

Come connect with others who cook without grains. Life’s better with Foodie Friends. We’d love to have you join us in Grain-Free Lifestyle And Support Community.

Wishing You Safe & Delicious Foods, ❤️ Nina