Low FODMAP Pumpkin & Ricotta Pasta Bake
Low FODMAP Pumpkin & Ricotta Pasta Bake
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.
Pumpkin Note: Make sure you use Japanese pumpkin also known as kabocha squash (it has a dark green skin) in this recipe. This type of pumpkin/squash remains low FODMAP up to 162 g / 7.5 oz - the amount used per serving is considered low FODMAP. 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.
Ingredients
Make gluten freePUMPKIN & RICOTTA PASTA BAKE
garlic infused oil
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
plain roma/plum tomatoes with juice canned
FODMAP
gluten free penne pasta made from rice and corn (use gram/oz weight if possible)
FODMAP
Choose gluten free pasta made from rice and corn flour, as this type of pasta remains low FODMAP in very large serving sizes. Avoid gluten free pasta that contains high FODMAP ingredients such as inulin, soy flour, lupin flour or amaranth flour.
If other members of your household do not need to follow the low FODMAP diet or eat gluten free, you can cook them regular pasta. Just make sure you cook it separately.
colby, cheddar or vegan cheddar-style cheese (grated)
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- Preheat the oven to 220ºC (430ºF) bake function. Grease a casserole dish.
- 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.
- 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.
- 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.
- Finely chop the basil.
- In the casserole dish, mix together the cooked pumpkin, pasta, tomato and spinach mixture, ricotta cheese and basil. Season with salt and pepper. Then sprinkle over the grated cheese.
- Bake in the oven for 10 minutes until the cheese is melted, then place under the grill until golden.
- Allow to cool for 5 minutes before serving. Then divide into the recommended number of serves.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
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
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