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Low FODMAP Roasted Pumpkin Baked Pasta with Sage

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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.

close overhead shot of baked pasta with roasted pumpkin, fresh mozzarella and sage in white baking pan on rack

Dairy & The Low FODMAP Diet

Part of what makes baked pastas so crave-able is the dairy component. Think of classic lasagna: ricotta, mozzarella and Parmesan. We have several lasagna recipes for you, including Skillet Lasagna, Four Cheese & Chicken Lasagna, a White Summer Vegetable Lasagna and a Hearty Classic Lasagna and you will notice a few things:

This recipe for Low FODMAP Roasted Pumpkin Baked Pasta uses both purchased lactose-free cottage cheese as well as fresh mozzarella.

Any fresh mozzarella will work for this recipe, but to get the look of the images it is best to start with large balls as opposed to small.

Our article Is Cheese Low FODMAP? will help you understand how to tell if any cheese is low FODMAP or not and in what amounts. Required reading, in our opinion.

overhead image of Low FODMAP Roasted Pumpkin Baked Pasta with Sage in white oblong pan on cooling rack; white plates alongside and green glassware

No FODMAP Foods

Whenever I am creating a low FODMAP recipe, especially when there are rich components (like dairy) or ones that have small low FODMAP serving sizes, I always look to no FODMAP foods to see if I can incorporate them in any way.

In this recipe, the kabocha and the red bell pepper contains no FODMAPs. The kale is very low FODMAP and has generous low FODMAP serving sizes.

Check out our article on No FODMAP Foods and our post Explore An Ingredient: Kale.

This recipe begins with roasting the kabocha and red bell peppers in a hot oven and the kale is simply blanched in the pasta water along with the noodles.

baked pasta with roasted pumpkin on white plate with fresh mozzarella and sage

Choosing Low FODMAP Pasta

You might find recipes that say they are low FODMAP that call for gluten-free pasta – but not all gluten-free pasta is low FODMAP.

Actually, it is true that conventional wheat pasta has a low FODMAP serving size. According to lab testing by Monash University, wheat pasta is low FODMAP in servings of ½ cup cooked or 74 g. That is not a bad serving.

That said, we like to work with certain low FODMAP gluten-free pasta, so that our pasta and noodle dishes will accommodate more people.

Not all LOFO GF pastas are the same, from a flavor standpoint and from a textural one – not by a long shot. 

I am a huge fan of pastas made with rice, as opposed to blends. You can find low FODMAP pastas made with quinoa, corn, even chickpeas (yes, there is a low FODMAP serving size) but I come back again and again to rice-based pastas, particularly those made by Jovial.

roasted pumpkin baked pasta with fresh sage in white dish

Asian Noodles & European Pasta

We are not going to talk about Asian-style noodles here. And in fact, we have a fabulous article for you, Asian Noodles & FODMAPs, that covers that topic very well.

Here we are talking about European and Italian style pasta and I have strong opinions.

FODMAP Everyday® is a global resource, I realize that, but our Test Kitchen is in the U.S. and so I use what is available to us.

After years of trying many different kinds of rice-based pasta, meaning that the ingredient lists are the same, it has become very clear that they are not all the same.

I like Jovial pasta for its taste and particularly for its texture. It is never mushy and is hands-down the closest to conventional pasta of those I have tried. I understand that you might not have access to it, but the point is that low FODMAP gluten-free pastas will vary. Try a few brands available to you and sample to figure out which works best for you.

Jovial Pasta Is Fantastic

For this recipe I like the Jovial penne the best, the caserecce are good, and the fusilli can work, too.

closeup of white plate holding serving of baked pasta with roasted pumpkin, fresh mozzarella and sage

Ingredients for Low FODMAP Roasted Pumpkin Baked Pasta

We are lucky enough to live near very well-stocked supermarkets. You might want to make sure that yours has lactose-free cottage cheese, for instance, before deciding to make this recipe. There are several brands on the market and it is getting easier to find.

For the pasta, I do like the Jovial for how it retains texture through the boiling and then the baking.

Please note that we use fresh mozzarella for this recipe. It makes a difference!

For the kale, we prefer the Lacinato, but you can use curly.

As far as the tomato sauce, I happen to LOVE the Rao’s Sensitive Marinara, but you can use our Quick Tomato Sauce.

The rest of the ingredients are fairly self-evident. You have your batch of Low FODMAP Garlic-Infused Oil made, don’t you?

low FODMAP Roasted Pumpkin Baked Pasta Ingredients

How To Make Low FODMAP Roasted Pumpkin Baked Pasta with Sage

Preheat the oven to 400°F (200°C). Coat the inside of a 13-inch by 9-inch (33 cm by 23 cm) oblong ceramic pan with nonstick spray; set aside.

We know the recipe begins with cleaned and stemmed kale leaves, but we thought we would show you how we do it. First we remove the kale ribs.

removing stems from kale

Then we chop the kale and set it aside.

kale, stemmed and chopped on white board

Toss squash cubes and red bell pepper with 1 tablespoon of the oil, spread out in prepared pan, season with salt and pepper.

cubed squash and red peppers, coated with oil and seasoned with sal;t and pepper in a white baking dish

Roast for 15 minutes. Remove pan from oven, add the chopped scallions and another 1 tablespoon of oil, tossing everything together, and roast 15 minutes more until all the squash is tender.

roasted pumpkin, red peppers ansd scallions in white oblong pan

Meanwhile bring a large pot of salted water to a boil and cook the pasta for 6 minutes. Add the chopped kale and continue to boil until pasta is quite al dente.

kale added to pasta water cooking in pot on stove
You can’t see the pasta but it is underneath the kale. Cooking in the same pot saves time and clean-up.

Drain.

drained penne and kale, cooked, in green colander

Add back to the cooking pot (so you don’t have to dirty any other dishes).

Tear the mozzarella by hand.

fresh mozzarella, torn into pieces

Add the roasted vegetables, marinara, cottage cheese, about half of the mozzarella and also 4 of the sage leaves, torn.

stirring everything together for baked pasta with roasted pumpkin_

Fold everything together very well; season with salt and pepper, as desired.

ingredients for baked pasta combined - pumpkin, pasta, kale, cottage cheese and mozzarellaScrape the pasta into your oblong pan in an even layer. Top with remaining mozzarella cheese. Take last 1 tablespoon of oil and moisten the remaining whole sage leaves and place them here and there.

rubbing sage leaves with oil on stainless steel pan
Fresh sage makes all the difference in this dish.

Bake until top is golden and the cheese melts, about 20 to 30 minutes. Serve immediately with a green salad and light vinaigrette. Reheats well, too – even in the microwave.

closeup image of Low FODMAP Roasted Pumpkin Baked Pasta with Sage in white oblong pan on cooling rack; white plates alongside_

close overhead shot of baked pasta with roasted pumpkin, fresh mozzarella and sage in white baking pan on rack
4.75 from 4 votes

Low FODMAP Roasted Pumpkin Baked Pasta

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 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.

Makes: 8 Servings
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Author: Dédé Wilson

Ingredients:

  • 1- pound (455 g) peeled and seeded kabocha squash, cut into bite-sized cubes
  • 1 red bell pepper, cored, seeded and diced
  • 3 tablespoons Low FODMAP Garlic-Infused Oil, made with olive oil, or purchased equivalent, divided
  • Kosher salt
  • Freshly ground black pepper
  • ½ cup (32 g) chopped scallions, green parts only
  • 12- ounces (340 g) low FODMAP gluten-free penne, caserecce or fusilli
  • 4 cups (100 g) stemmed and chopped Lacinato kale
  • 1, 24- ounce (680 g) jar Rao’s Sensitive Marinara, or equivalent low FODMAP marinara sauce
  • 12- ounces (340 g) lactose-free cottage cheese
  • 12- ounces (340 g) fresh mozzarella, preferably large balls
  • 12 fresh sage leaves, divided

Preparation:

  1. Position rack in center of oven. Preheat the oven to 400°F (200°C). Coat the inside of a 13-inch by 9-inch (33 cm by 23 cm) oblong pan with nonstick spray; set aside.
  2. Toss squash cubes and red bell pepper with 1 tablespoon of the oil, spread out in prepared pan, season with salt and pepper, and roast for 15 minutes. Remove pan from oven, add the chopped scallions and another 1 tablespoon of oil, tossing everything together, and roast 15 minutes more until all the squash is tender.

  3. Meanwhile bring a large pot of salted water to a boil and cook the pasta for 6 minutes, then add the chopped kale and continue to boil until pasta is quite al dente. Drain. Add back to the cooking pot (so you don’t have to dirty any other dishes). Add the roasted vegetables, marinara, cottage cheese, and about half of the mozzarella, torn by hand and also 4 of the sage leaves, torn. Fold everything together very well; season with salt and pepper, as desired. Scrape the pasta into your oblong pan in an even layer. Top with remaining mozzarella cheese. Take last 1 tablespoon of oil and moisten the remaining whole sage leaves and place them here and there.
  4. Bake until top is golden and the cheese melts, about 20 to 30 minutes. Serve immediately with a green salad and light vinaigrette. You can also refrigerate the pasta, unbaked, well covered, for 24 hours before baking. It can also be frozen for 1 month. Defrost in refrigerator overnight, then bake as directed. It might dry out a bit and need more sauce.

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Kabocha Squash: Also called Japanese Pumpkin and Kent Pumpkin. Both Monash University and FODMAP Friendly have lab tested this vegetable. Monash says Japanese/Kabocha pumpkin is low FODMAP at 2/3 cup (75 g) but that is just the recommended serving size. The small print tells us that no FODMAPs were detected in their lab testing. Kent pumpkin gets a “Pass” at ½ cup (75 g) from FODMAP Friendly.
  • Kale: Both Monash University and FODMAP Friendly have lab tested kale. Monash pictures Lacinato type kale and says that kale is Green light and low FODMAP in servings of ½ cup, chopped (75 g). FODMAP Friendly depicts curly kale and gives it a “Pass” at ½ cup chopped (30 g).
  • Red Bell Peppers: Red bell peppers have been lab tested by Monash University and have shown no detectable FODMAPs. FODMAP Friendly has lab tested red bell peppers and states that 1 small pepper at 75 g is low FODMAP.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dinner
Cuisine: American

Nutrition

Calories: 434kcal | Carbohydrates: 51g | Protein: 20g | Fat: 19g | Saturated Fat: 6g | Cholesterol: 34mg | Sodium: 267mg | Potassium: 32mg | Fiber: 4g | Sugar: 3g | Vitamin A: 287IU | Calcium: 215mg | Iron: 1mg

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.

vertical image of baked pasta with roasted pumpkin, fresh mozzarella and sage on white plate