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FODMAP IT!™ Roasted Kabocha with Crispy Quinoa Crumbs


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Roasted Kabocha, Vegan Friendly

The inspiration for this Roasted Kabocha with Crispy Quinoa Crumbs recipe came from Kay Chun of Food & Wine magazine where she created a dish called Roasted Kabocha with Crispy Bulgur Crumbs.

I have always found her recipes appealing, but it was Robin who pointed this one out to me and suggested a FODMAP IT!™ makeover.

roasted kabocha with crispy quinoa crumbs overhead shot on oval white platter

Our Exclusive FODMAP IT!™ Column

If you aren’t familiar with our FODMAP IT!™ approach, it is where we take an already created recipe and tweak it to fit our low FODMAP diet. In this instance I immediately knew that I wanted to test if low FODMAP approved quinoa could sub in for the wheat bulgur.

Bulgur has not been tested for FODMAPs, but it is wheat so we steer clear. Turns out the quinoa worked quite well, especially since I used red quinoa, which gave a similar look to the bulgur in the original vision.

Kay used extra-virgin olive oil; I chose to use garlic-infused olive oil for extra flavor. You can make your own with our recipe, or use FODY Garlic-Infused Olive Oil.

Other than that I followed Kay’s suggestions faithfully, so here you have another successful FODMAP IT!™ presentation that proves that you don’t have to give up your favorite cookbooks, recipes or food magazines to stick with – and flourish with – the low FODMAP diet.

roasted kabocha with crispy quinoa crumbs overhead shot on oval white platter

Contrasting Textures & Colors

Both Robin and I were drawn to the contrasting colors and textures of this dish. Kabocha squash, which is also referred to as Japanese Pumpkin on the Monash University Smartphone App, 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.

If you are looking for other delicious low FODMAP vegetarian side dishes you can find some here.


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kabocha with crispy quinoa crumbs overhead shot on oval white platter
4.67 from 3 votes

FODMAP IT!™ Roasted Kabocha with Crispy Quinoa Crumbs

FODMAP IT!™ Roasted Kabocha with Crispy Quinoa Crumbs is a perfect vegan or vegetarian main dish, but works well as a side to any roasted poultry, meat or fish you are serving as well.

Low FODMAP Serving Size Info: Makes about 10 servings; serving size 1 wedge with a scoop of quinoa

Makes: 10 servings
Prep Time: 5 minutes
Cook Time: 32 minutes
Total Time: 37 minutes
Author: Dédé Wilson


  • 2 pounds (910 g) kabocha squash (see Tips)
  • Kosher salt
  • Freshly cracked black pepper
  • 5 tablespoons (75 ml) FODY Garlic-Infused Olive Oil, divided
  • 1 1/4 cups (194 g) cooked red quinoa, cooled at least to room temperature
  • 1 tablespoon coriander seeds, lightly crushed (see Tips)
  • 3 tablespoons scallion greens, cut crosswise into ¼ inch (6 mm) long, tubular rounds


  1. Position rack in hottest area of oven. Preheat the oven to 450°F/230°C.
  2. While oven preheats, prepare the kabocha. Cut away the stem end and discard. Cut squash in half, scoop out the seeds and discard. Cut squash into 1 inch (2.5 cm) wedges.
  3. Place the squash wedges on a rimmed baking sheet pan and drizzle with 3 tablespoons of the garlic-infused olive oil; use hands or tongs to toss to coat evenly. Season with salt and pepper. Roast for about 20 to 25 minutes, just until tender.
  4. Heat the remaining 2 tablespoons of oil in a large nonstick skillet. Add the quinoa and cook over medium-high heat, stirring often, until the quinoa develops a little bit of a crispy exterior, about 5 or 6 minutes. Stir in the coriander seeds and cook 1 minute more to infuse the quinoa with all that yummy coriander fragrance.
  5. Arrange the kabocha on a warmed platter, sprinkle the quinoa over the squash and garnish with the sliced scallion greens. Serve immediately or at room temperature.


If You Can Tolerate

  • Fructans: If you have passed the fructan garlic Challenge, you can add 1 minced garlic clove to the oil when you sauté the quinoa.


  • You need a very sharp chef’s knife to cut the tough kabocha and to make it as easy as possible microwave your squash for a minute or two to soften the hard outer skin before cutting.
  • To crush the coriander seeds, place them in a heavy zip top plastic bag and whack with a mallet just until they are cracked open and split. (You aren’t aiming to crush or pulverize; you want some texture to remain).
Course: Dinner, Side Dish
Cuisine: American


Calories: 124kcal | Carbohydrates: 13g | Protein: 2g | Fat: 8g | Saturated Fat: 1g | Sodium: 4mg | Potassium: 318mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1240IU | Vitamin C: 11.1mg | Calcium: 25mg | Iron: 0.5mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.