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

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.

Course: Dinner
Cuisine: American
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour 15 minutes
Makes: 8 Servings
Calories: 434 kcal
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.

Nutrition Facts
Low FODMAP Roasted Pumpkin Baked Pasta
Amount Per Serving
Calories 434 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 6g30%
Cholesterol 34mg11%
Sodium 267mg11%
Potassium 32mg1%
Carbohydrates 51g17%
Fiber 4g16%
Sugar 3g3%
Protein 20g40%
Vitamin A 287IU6%
Calcium 215mg22%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.