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Low FODMAP Manicotti on a white plate with silver fork; green napkin

Low FODMAP Manicotti with Kale

Low FODMAP gluten-free manicotti shells stuffed with low FODMAP ricotta, mozzarella, Parmesan and chopped baby kale for added color and nutrition.

Low FODMAP Serving Size Info: Serves 4 to 6 if using low FODMAP ricotta

Course: Dinner
Cuisine: American & Italian
Prep Time: 20 minutes
Cook Time: 55 minutes
Total Time: 1 hour 15 minutes
Makes: 6 Servings
Calories: 780 kcal
Author: Dédé Wilson

Ingredients:

Pasta & Filling:

  • 7- ounce (198 g) box low FODMAP gluten-free manicotti shells, such as Jovial
  • 2 tablespoons Garlic-Infused Oil, made with olive oil, or purchased product
  • ¼ cup (16 g) chopped scallions, green parts only
  • 3- ounces (85 g) baby kale, chopped
  • 2 large eggs
  • 15- ounces (425 g) low FODMAP ricotta
  • 2/3 cup (65 g) grated Parmesan cheese
  • 2- ounces (55 g) mozzarella, shredded
  • ¼ cup (8 g) finely chopped flat-leaf parsley
  • Kosher salt
  • Freshly ground black pepper
  • Pastry bag; I use disposable

Assembly & Topping:

Preparation:

  1. Position rack in middle of oven. Preheat the oven to 350°F (180°C). Have ready a 13-inch by 9-inch (33 cm by 23 cm) oblong ceramic baking dish.
  2. For the Pasta & Filling: Bring a large pot of salted water to a boil and cook the manicotti shells for 4 minutes, no longer. Drain.

  3. Heat a large sauté pan over low-medium heat and sauté scallion greens for a few minutes until softened but not browned. Add the baby kale and sauté for a minute or two until wilted. Set aside and cool.
  4. Meanwhile, whisk the eggs in a large mixing bowl then stir in the ricotta, Parmesan, mozzarella, parsley and cooled scallion/kale mixture. Season well with salt and pepper.
  5. Assembly & Topping: Spread a generous amount of tomato sauce on the bottom of the dish to cover.

  6. Scoop ricotta filling into pastry bag and cut the bottom to create a 1/2-inch (12 mm) round opening. Pick up the manicotti one at a time and pipe the filling into the manicotti, taking care not over fill. Start laying the manicotti in the dish as you go using images to help you. Repeat with manicotti and filling and creating a single layer of manicotti. For serving purposes it helps to remember your manicotti arrangement.
  7. Pour the remaining tomato sauce on top evenly over the manicotti, then sprinkle with mozzarella and Parmesan. Cover with foil and bake for 40 minutes. Uncover, and continue baking for about 10 minutes more or until the cheese has lightly browned. Let sit for a couple of minutes and serve with a green salad.

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.
  • 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).
  • Pasta: You have to read labels, but there are many low FODMAP gluten-free brands of pasta available. 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.

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 Manicotti with Kale
Amount Per Serving
Calories 780 Calories from Fat 378
% Daily Value*
Fat 42g65%
Saturated Fat 12g60%
Cholesterol 69mg23%
Sodium 869mg36%
Potassium 81mg2%
Carbohydrates 61g20%
Fiber 1g4%
Sugar 1g1%
Protein 43g86%
Vitamin A 632IU13%
Calcium 639mg64%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.