Low FODMAP Pumpkin & Ricotta Pasta Bake

Ingredients

MAKE GLUTEN FREE

Servings:

PUMPKIN & RICOTTA PASTA BAKE

1   olive oil
500   Japanese pumpkin (Kabocha squash or Buttercup squash) OR carrot
1   garlic infused oil*
90   baby spinach
400   plain crushed/chopped tomatoes (canned)*
240   gluten free penne pasta*
160   ricotta
0.5   fresh basil
57   colby or cheddar cheese

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Pumpkin & Ricotta Pasta Bake

Last updated Feb 12th, 2020

PREP IN 25 MIN
COOKS IN 15 MIN
SERVES 4

BY Alana Scott
DIETITIAN REVIEWED BY Audrey Inouye (RD)
FEATURED IN Dinner, Lunch, Vegetarian Options

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.

  • Gluten Free Option
  • Low FODMAP
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

PUMPKIN & RICOTTA PASTA BAKE

1   olive oil
500   Japanese pumpkin (Kabocha squash or Buttercup squash) OR carrot
1   garlic infused oil*
90   baby spinach
400   plain crushed/chopped tomatoes (canned)*
240   gluten free penne pasta*
160   ricotta
0.5   fresh basil
57   colby or cheddar cheese

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Nutrition per serve

    | |
Calories 480
Fat 17.7g
Saturates 6.6g
Protein 14.5g
Carbs 68.4g
Sugars 10.7g
Fibre 9.5g
Salt 0.4g
Iron 3.1mg
Calcium 259.2mg
Calories 458
Fat 15.2g
Saturates 5g
Protein 13.5g
Carbs 69.7g
Sugars 11.7g
Fibre 9.5g
Salt 0.5g
Iron 3mg
Calcium 241.6mg
Calories 480
Fat 17.7g
Saturates 6.6g
Protein 14.5g
Carbs 68.4g
Sugars 10.7g
Fibre 9.5g
Salt 0.4g
Iron 3.1mg
Calcium 259.2mg
    | | |
  1. Preheat the oven to 220ºC (430ºF) bake function. Grease a casserole dish.
  2. Prep your pumpkin (or carrot). Peel and deseed the pumpkin, then cut into 2.5cm (1 inch) cubes. Place in a roasting tray (separate to the casserole dish) drizzle in oil and season with salt and pepper. Bake for 20 to 25 minutes until soft and golden, turn once during cooking.
  3. While your pumpkin cooks, prep the rest of your ingredients. Place a large pot of water on to boil. Pre-cook the pasta – you want it almost cooked but not quite so try under cooking it by 2 minutes. I cooked my gluten free pasta for about 6 minutes when it normally has a cook time of 8 minutes. Then drain and place to one side.
  4. In a large frypan heat the garlic infused oil over medium-low heat. Add the spinach and cook until wilted. Next, add the tomatoes and a few grinds of salt and pepper. Allow to simmer for 5 – 8 minutes.
  5. Finely chop the basil.
  6. In the casserole dish, mix together the cooked pumpkin, tomato and spinach mixture, ricotta cheese and basil. Season with salt and pepper. Then sprinkle over the grated cheese.
  7. Bake in the oven for 10 minutes until the cheese is melted, then place under the grill until golden.
  8. Allow to cool for 5 minutes before serving. Then divide into the recommended number of serves.

Buying Tips

Garlic infused oil is found in the oil section of your local supermarket. 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, and check for 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.

Gluten Free Tips

There are no gluten free tips for this recipe.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

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

Professional Reviewer: Audrey Inouye (RD)

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