Soft, creamy rice with tender calamari and subtle tomato gives this Low FODMAP Calamari Risotto a smooth consistency that stays light and easy to eat.
As you may know, I was born in Milan, the place where risotto was first developed, and it remains one of the dishes most closely associated with the city.
Milan is well-known for its Saffron Risotto, and risotto has always been one of my favourite dishes. It was also one of the first recipes I learnt to cook on my own at a very young age, which taught me how important technique is when preparing rice properly.
Many people believe risotto is difficult to make, but that’s not the case. The method is simple once you understand the fundamentals and follow them carefully.
When preparing a proper risotto, a few key steps make all the difference. The rice should never be washed, and it needs to be toasted before adding hot stock.
The liquid must stay warm throughout the process, and the rice should be stirred regularly but not constantly. Finishing with a source of fat such as oil, butter, or cheese brings everything together and creates the correct texture.
Since many traditional risotto recipes rely on ingredients that are high in FODMAPs, I don’t prepare them as often.
This low-FODMAP calamari risotto offers a lighter alternative. It’s dairy-free and works for a low FODMAP approach. It still keeps the structure and consistency of a classic Italian risotto.
If you’re not following a low FODMAP diet, you can easily adapt the recipe by using fresh garlic and standard extra-virgin olive oil instead of garlic-infused oil, and onion in place of the green part of spring onions.
If you enjoy seafood risotto, this Risotto with Calamari is easy to prepare and makes a satisfying meal.
Why We Love Calamari Risotto
- Uses simple pantry ingredients that are easy to keep on hand for repeat cooking.
- Keeps portion control simple since everything is cooked and served from one pot.
- Combines a slight natural sweetness from the calamari with a light savoury base from the rice.
Key Ingredients for Low FODMAP Calamari Risotto
Calamari
Calamari gives the dish a light seafood flavour and a tender texture when cooked briefly. Choose small to medium tubes if possible, as they tend to stay softer during cooking. Adding it later in the process helps maintain a good texture.
Garlic-Infused Oil
Garlic-infused oil provides garlic flavour without the compounds that cause digestive issues. It spreads evenly through the risotto and adds depth without needing whole garlic.
Tinned Tomatoes
Tinned tomatoes add mild acidity and a slight sweetness. Use a good-quality brand with a smooth consistency, as this helps the flavour blend more evenly into the rice.
Risotto Rice
Arborio, Carnaroli, or Vialone Nano rice releases starch during cooking, which creates the creamy consistency. Carnaroli holds its shape particularly well, while Arborio is more widely available and still works reliably.
Spring Onions
The green part provides a mild onion flavour, cooks down into the rice, and avoids any strong or raw onion taste.
Find the complete list with measurements in the recipe card below.
How to Make Low FODMAP Calamari Risotto
Prepare the Calamari
Step 1: Sauté the calamari in a warm pot with garlic-infused oil for about 1 minute. Add the tomatoes and salt to taste, stir well, and cook for 2 more minutes. Set aside.
Make the Risotto
Step 1: Put the stock or water in a pot and keep it hot on the stove.
Step 2: Add the chopped green onion and extra-virgin olive oil to a pot and cook over low heat for about 30 seconds.
Step 3: Add the rice, stir well, and cook for 1 to 2 minutes until it becomes slightly translucent.
Step 4: Pour in the white wine and cook over high heat until the alcohol has evaporated.
Step 5: Add enough hot stock or water to cover the rice, then reduce the heat to medium-low. Continue cooking, stirring occasionally and adding more hot stock little by little, until the rice is cooked. This will take about 18 to 20 minutes, depending on the type of rice used.
Step 6: After about 15 minutes, add the calamari and continue cooking the rice.
Step 7: When the rice is ready, remove it from the heat and add ½ teaspoon of garlic-infused oil. Stir well and check the consistency.
Note: The risotto should be moist and slightly fluid, not sticky. If needed, add 1 to 2 tablespoons of hot stock to loosen the texture.
Step 8: Taste and adjust the seasoning as needed.
Step 9: Serve the risotto hot with chopped parsley on top.
Frequently Asked Questions
Yes, frozen calamari works well for this recipe. Make sure it is fully thawed and patted dry before cooking to remove excess moisture. This helps it cook properly and keeps the texture tender rather than watery.
Short-grain risotto rice like Arborio, Carnaroli, or Vialone Nano works best as it releases starch during cooking, creating a creamy texture. Other rice types will stay separate and won’t give the same result.
Yes, replace the wine with additional stock and a small squeeze of lemon juice to maintain balance. The acidity helps keep the risotto from tasting flat as the stock reduces.
Cook it briefly at the start, then add it again near the end of the risotto cooking time. Calamari cooks quickly, and leaving it in the pot for too long will make it firm instead of soft.
Extra Help from the Kitchen
Dry the Calamari Well – Pat the calamari dry before cooking to prevent excess moisture from building up in the pot.
Cut Calamari Evenly – Slice the calamari into similar-sized pieces to help them cook at the same rate and keep a tender texture.
Watch the Tomato Amount – Keep the tomato quantity as written, since adding more will thicken the risotto and change its balance.
Add Wine at the Right Heat – Keep the heat high when adding the wine to allow it to evaporate quickly and avoid a sharp taste.
Don’t Overcrowd the Calamari – Cook the calamari in a single layer to allow light searing and prevent excess moisture from building up.
Variations and Twists
Finish with Lemon – Stir in a little lemon zest or a small squeeze of lemon juice at the end for a fresher finish that works well with calamari and white wine.
Swap in Low FODMAP Seafood Stock – Replace the vegetable stock with a homemade low FODMAP seafood stock made without onion or garlic for a deeper seafood flavour.
Stir in Saffron – Infuse the hot stock with a pinch of saffron before adding it to the rice to add colour and a more traditional finish.
Mix in Prawns – Fold in peeled raw prawns, about 60 to 75 g – 2 to 2.25 oz per serving, with the calamari near the end so they cook gently and stay tender while keeping the dish within low FODMAP limits.
Bring in Chilli – Add a pinch of chilli flakes at the beginning to introduce gentle heat, using plain chilli without added garlic or onion.
Storage and Shelf Life
Store the risotto in an airtight container in the refrigerator for up to 2 days. Let it cool slightly before storing, but don’t leave it at room temperature for extended periods due to the rice content.
Freezing is possible, but it’s not recommended if you want to maintain the best texture, as both the rice and calamari will change once thawed.
To reheat, warm it gently on the stove with a small amount of water or stock, stirring until heated through.
Other Risotto Ideas You Might Like
- Lemon Risotto
- Stracchino and Speck Risotto
- Pomegranate Risotto
- Artichoke and Taleggio Risotto
- Risotto with Zucchini and Pesto
Low FODMAP Calamari Risotto Recipe
Equipment
Ingredients
Calamari
- 250 g – 9 oz calamari – cleaned and cut
- 1 tbsp garlic-infused oil
- 2 tbsp tinned tomatoes
- salt to taste
Risotto
- 200 g – 7 oz risotto rice – Arborio, Carnaroli, or Vialone nano
- 3 tbsp spring onions – green part only
- ¾ tbsp extra-virgin olive oil
- 60 ml – ¼ cup white wine
- 625 ml – 2 ½ cups low FODMAP vegetable stock or hot water
- salt to taste
- 1 tbsp chopped parsley
- ½ tsp garlic-infused oil
Instructions
Prepare the Calamari
- Sauté the calamari in a warm pot with garlic-infused oil for about 1 minute. Add the tomatoes and salt to taste, stir well, and cook for 2 more minutes. Set aside.
Make the Risotto
- Put the stock or water in a pot and keep it hot on the stove.
- Add the chopped green onion and extra-virgin olive oil to a pot and cook over low heat for about 30 seconds.
- Add the rice, stir well, and cook for 1 to 2 minutes until it becomes slightly translucent.
- Pour in the white wine and cook over high heat until the alcohol has evaporated.
- Add enough hot stock or water to cover the rice, then reduce the heat to medium-low. Continue cooking, stirring occasionally and adding more hot stock little by little, until the rice is cooked. This will take about 18 to 20 minutes, depending on the type of rice used.
- After about 15 minutes, add the calamari and continue cooking the rice.
- When the rice is ready, remove it from the heat and add ½ teaspoon of garlic-infused oil. Stir well and check the consistency. Note: The risotto should be moist and slightly fluid, not sticky. If needed, add 1 to 2 tablespoons of hot stock to loosen the texture.
- Taste and adjust the seasoning as needed.
- Serve the risotto hot with chopped parsley on top.
Such easy-to-make, delicious comfort food for anyone who wants to have a hearty meal with family or friends. Easy to follow recipe that is worth sharing. Thumbs up!
Looking good and delicious for this calamari with the twist. Thumbs up!