Low FODMAP Sheet Pan Pumpkin Mac and Cheese
Low FODMAP Sheet Pan Pumpkin Mac and Cheese is the perfect tweak on classic mac and cheese – and you get to make it on a sheet pan, which feeds a crowd. Canned pumpkin adds creaminess, color and flavor. This just might be the perfect cool weather party pasta. And it is gluten-free, lactose-free and low FODMAP.
Ingredients:
- 1- pound (455 g) low FODMAP gluten-free pasta such as elbows, ziti, penne, small shells or cavatappi, such as Jovial
- 6- tablespoons (85 g) unsalted butter, cut into pieces
- 1- pound (455 g) shredded mild or medium cheddar, divided
- 1 ¼ cups (300 ml) lactose-free whole milk, at room temperature
- 1 ¼ cups (300 g) canned pumpkin purée, such as Libby’s
- 4- ounces (115 g) grated Pecorino Romano
- Kosher salt
- Freshly ground black pepper
- 1 cup (60 g) low FODMAP gluten-free panko, such as Ian’s brand
- ½ cup (59 g) raw shelled pepitas (pumpkin seeds)
Preparation:
-
Heat oven to 450°F (230°C). Coat a half-sheet pan with nonstick spray.
-
Bring a large pot of salted water to a boil and cook noodles until they are on the former side of al dente. Reserve 1 cup (240 ml) of cooking water, then drain pasta. Wipe out the pot.
-
Melt and brown the butter over medium heat; cook until it gives off a nutty aroma and turns a golden brown. Take care not to burn the milk solids. Slide pot over to a burner that is turned off, add noodles and toss them around to coat with the butter.
-
Drizzle in some of the reserved water, about half the cheddar, milk, pumpkin, and Pecorino, constantly stirring. Place over burner with low heat, keep stirring, adding more water as needed to make a creamy sauce; if anything you want to err on the side of the sauce being a little loose. Season with salt and pepper.
-
Scrape into sheet pan. Sprinkle remaining cheddar over all evenly, then sprinkle over panko and pepitas. Bake for about 15 to 20 minutes until your sheet pan pumpkin mac and cheese is melty and tinged with crispy bits here and there. Serve immediately.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• 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.
• Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
• Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
• Pasta: Please note that small amounts (74 g) of conventional wheat-based pasta is low FODMAP Use your Monash app for more information; the diet is not wheat or gluten-free. If you are gluten-free, you have to read labels, as there are many low FODMAP gluten-free brands of pasta available, but remember that gluten-free does not equal low FODMAP. Use what is called for in individual recipes. Our go-to is rice-based pasta. Monash University and FODMAP Friendly have both tested “gluten-free” pasta, but they do not specify what the pasta was made from. Monash says gluten-free pasta is low FODMAP at 145 g or 1 cup cooked; FODMAP Friendly lab testing suggested 2 cups or 146 g cooked is low FODMAP. Monash has also lab tested pasta made from rice, which they list under “rice stick” and it is low FODMAP at 220 g, which no Moderate or High FODMAP amounts given.
• Pumpkin, canned: Monash university has lab tested canned pumpkin and it is low FODMAP in 1/3 cup (75 g) portions. FODMAP Friendly has lab tested canned pumpkin and state that a low FODMAP serving size is 120 g, or about 1/2 cup. We always use Libby’s solid-pack pumpkin and feel that it gives superior results in our recipes.
• Pumpkin Seeds: Monash and FODMAP Friendly have both lab tested pumpkin seeds. They are listed under “pumpkin seeds” on the Monash app and they state a Green Light low FODMAP serving at 2 Australian tablespoons (23 g). No further information is given for Moderate or High FODMAP amounts. FODMAP Friendly lists them under “pepitas” and gives them a “Pass” at ¼ cup (30 g). The image on the FODMAP Friendly app shows them in the shell. (They have since been removed from the FODMAP Friendly app).
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.