This is the article you need for Low FODMAP Savory Pumpkin & Squash Recipes! Did you know that all pumpkins are squash, but not all squash are pumpkins? Don’t let that fact get your brain in a twist – and some will debate the statement anyway.
All you need to know is that we have 14 low FODMAP winter squash and pumpkin recipes for you, sides, soups and salads to main dishes, even cornbread and biscuits. You CAN have butternut squash, pumpkin, kabocha, acorn, and Delicata squash! If you are looking for desserts and treats, we have that article, too: Low FODMAP Pumpkin Desserts & Baked Goods.
Roasted Delicata Squash & Arugula Salad with Goat Cheese and Pomegranate
Delicata squash has low FODMAP serving sizes and this Low FODMAP Roasted Delicata Squash & Arugula Salad with Goat Cheese and Pomegranate shows it off beautifully. The tender, sweet squash (you can eat the pretty striped skin) combined with the peppery, fresh green arugula, crunchy pepitas and juicy, tangy pomegranate are complemented by the smooth, salty goat cheese. A balsamic vinaigrette brings it all together. Get the recipe.
One-Pot Braised Chicken with Swiss Chard and Acorn Squash
We love one-pot dishes, we love braised dishes, and we love winter squash! This One-Pot Low FODMAP Braised Chicken with Swiss Chard and Acorn Squash brings it all together, with Asian flavors of soy, toasted sesame oil, and ginger. Monash University lab tested acorn squash, and we now know what a low FODMAP serving size is, so we had to create something tasty for you. There will be more acorn squash recipes to come! Get the recipe.
Loaded Vegetarian Stuffing
This vegetarian dish can be a main dish for those eating more plant-focused at holiday meals. It is LOADED with flavor and texture and color: winter squash, grapes, leek and scallion greens, sourdough bread, kale, mushrooms, and chestnuts! Serve with our Vegetarian Gravy! Get the recipe.
Spicy Smoky Pumpkin Soup
We love pumpkin for its versatility – it works beautifully in sweet recipes, of course, such as pumpkin pie, blondies, granola and cheesecake, but we also love it in savory recipes such as our Pumpkin Cornbread and this low FODMAP recipe for silky smooth Spicy Smoky Pumpkin Soup. Get the recipe.
Roasted Pumpkin Quinoa Salad with Pomegranate
Our Low FODMAP Roasted Pumpkin Quinoa Salad is hearty enough for a main dish at lunch, or add a small amount of roasted meat, chicken, fish or tofu for dinner. Japanese pumpkin, also known as kabocha squash and Kent pumpkin, contains No FODMAPs and quinoa is low FODMAP, protein-packed and easy to cook. Combined with fresh herbs and nuts and fresh, juicy pomegranate seeds, this is a memorable salad. Company worthy. Get the recipe.
Roasted Pumpkin Baked Pasta with Sage
Low FODMAP Roasted Pumpkin Baked Pasta with Sage is hearty, yet a bit elegant. Low FODMAP gluten-free pasta combined with roasted kabocha squash (also called pumpkin), red bell peppers and kale with Low FODMAP Garlic-Infused Oil along with marinara, fresh mozzarella and sage. Comfort food, easy to make, and will please FODMAPers and non, alike. Reheats well, too. Get the recipe.
Vegetable, Pasta & Bean Soup
Our low FODMAP Low FODMAP Vegetable, Pasta & Bean Soup is basically a version of pasta di fagioli. Hearty and nourishing combo of beans and pasta and lots of vegetables. I give you comfort food in a bowl – Low FODMAP Vegetable, Pasta & Bean Soup! Get the recipe.
All About Pumpkin & FODMAPs
We like to bake with canned pumpkin for its consistency in texture, color and flavor. Libby’s canned pumpkin has one ingredient – pumpkin – and it is our go-to choice. This article tells you everything you need to know about pumpkin and FODMAPs. Get the article.
Pumpkin Biscuits
These flaky biscuits have the addition of canned pumpkin purée and are our choice to make when ham makes an appearance on our table. Get the recipe.
Kale Salad with Roasted Butternut Squash and Pomegranate
Robin grew us several kinds of kale this past summer in our low FODMAP garden, and you might identify kale salads with warmer months as well, but we love kale so much we wanted to create one hearty enough for the fall and winter months – this Kale Salad with Roasted Butternut Squash and Pomegranate is downright perfect. Get the recipe.
Pumpkin Cornbread
We have several cornbread recipes for you, this one is rich and moist with pumpkin. Love this one with chili! Get the recipe.
Turkey Chili with Winter Squash & Beans
Are you a chili lover? We hope you have found our Vegan Tempeh Chili and our Low FODMAPAll-Beef Chili,but for a change of pace, this Low FODMAP Turkey Chili features a lighter protein as well as tender, rich winter squash as well as beans. Get the recipe.
Tempeh Lentil Chili with Butternut Squash
I have been making an All-Beef Chili for years – and I love our low FODMAP version – but I knew it was time to bring a vegan version to all of you as well. This Low FODMAP Tempeh Lentil Chili with Butternut Squash also happens to be vegan. Get the recipe.
Kale & Butternut Squash Stuffed Turkey Breast
Sometimes you want the whole bird on the table – but sometimes you want something a little more refined. This Low FODMAP Kale & Butternut Squash Stuffed Turkey Breast just might be the perfect holiday main dish. Get the recipe.
Roasted Kabocha with Crispy Quinoa Crumbs
Both Robin and I were drawn to the contrasting colors and textures of this dish. Kabocha squash is rich and creamy in addition to being the most gorgeous deep orange color. The reddish brown quinoa is cooked conventionally, and then tossed around in a hot skillet with garlic-infused olive oil until crispy. This extra step brings your quinoa to a whole new level of chewiness and savoriness.
During the last minute of cooking a full tablespoon of coriander seeds are added to the quinoa for a burst of unexpected flavor. This is a hearty side dish or even a light main dish for lunch for any vegans or vegetarians among us. Get the recipe.
