Golden cheesy pasta bakes make me happy! This low FODMAP pumpkin and ricotta pasta bake is no exception and I’ll happily eat it for breakfast, lunch and dinner.
It contains sweet roasted pumpkin, hearty chunks of tomato and spinach, tender pasta all covered in golden melted cheese. This recipe is heaven and was inspired by a pumpkin and spinach cannelloni recipe sent in by community member Madeleine.
This dish is best batch cooked and will freeze okay so make sure you cook at least four serves.
FODMAP Note: The amount of ricotta in this recipe is within low FODMAP amounts according to Monash University. Make sure you use Japanese pumpkin also known as kabocha squash in this recipe. Avoid using butternut squash as this will make the recipe high FODMAP. Alternatively, roasted carrot should work well as an alternative to pumpkin.
Note on Ricotta: Ricotta cheese is low FODMAP in 2 tablespoon serves. Just make sure you divide this recipe into the recommended number of serves to stay within low FODMAP recommendations.
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Choose gluten free pasta, not spelt or wheat based pasta as these can be high FODMAP. Also avoid pasta products that have added high FODMAP ingredients link inulin, soy flour, lupin flour, and amaranth flour.
If some of your family are not low FODMAP or gluten free you can cook them normal pasta, however make sure you cook it separately.
Choose plain canned tomatoes with no added herbs or spices. Check there is no added onion or garlic.
There are no gluten free tips for this recipe.
There are no dairy free tips for this recipe.
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More