Fody's Low FODMAP Vegetable Stuffed Spaghetti Squash


15 Min

40 Min

Makes 8 Servings

Description of Fody's Low FODMAP Vegetable Stuffed Spaghetti Squash

According to lab tests by Monash University, spaghetti squash is low FODMAP in 75g portions, which is about 1/2 cup. If you reference the Monash app, as we do, you should always take note of the small print. In this instance they explain that spaghetti squash will become Moderate for FODMAPs at a very large serving of 2 1/2 cups, or 450 g. This gives us some wiggle room for low FODMAP serving sizes. The serving sizes below are simply recommendations; your personal tolerance is always what counts!

If you haven’t tried a low FODMAP spaghetti squash yet, start with a smaller portion and see how you do. This low FODMAP side dish uses spaghetti squash as a base for a vegetable packed tomato sauce. No need for meat. This is a low FODMAP vegan recipe, but you can also add the optional melted cheese topping for a heartier vegetarian main dish.

BTW, in terms of understanding amounts, our 4-pound (1.8 kg) spaghetti squash ended up being 3-pounds (1.3 kg) once the seeds were removed but note that the stem and skin were still intact, so the actual edible portion after cooking is smaller and lighter still.

Fody's Low FODMAP Vegetable Stuffed Spaghetti Squash Ingredients

  • 1 medium-large spaghetti squash (about 4-pounds/1.8 kg)
  • ¼ cup (60 ml) Low FODMAP Garlic or Shallot/Onion-Infused Olive Oil
  • 1 cup (64 g) chopped scallion greens
  • 1 medium carrot, trimmed, peeled and cut into thin rounds, crosswise
  • 1 green bell pepper, cored, diced
  • 1 red bell pepper, cored, diced
  • 1 medium zucchini, trimmed and cut into large dice
  • 6-ounces (170 g) trimmed, chopped oyster mushrooms
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • Pinch red pepper flakes
  • 1, 19.4-ounce (550 g) jar Fody Low FODMAP Tomato-Basil Pasta Sauce; the Marinara and Arrabbiata work well, too (omit red pepper flakes if using Arrabbiata)
  • Kosher salt
  • Freshly ground black pepper
  • 4-ounces (115 g) good melting cheese, such as mozzarella or Monterey Jack, shredded; optional

Directions for Fody's Low FODMAP Vegetable Stuffed Spaghetti Squash

Preheat oven to 400°F (220°C). Line a heavy-duty rimmed half-sheet baking pan with parchment paper and coat paper with nonstick spray; set aside.

Use a very sharp, chef’s knife to cut squash in half lengthwise; scoop out seeds and discard. Place the squash, cut side down, on prepared pan. Roast squash until tender when pierced with a knife, about for 30 to 40 minutes.

When cool enough to handle, scoop out about three-quarters of the squash and place in a bowl; leave a small wall of squash all the way round the shells. Separate the strands of the squash in the bowl with a fork to create your “spaghetti”; set aside. Place the shells, hollow side up, back on the pan; set aside.

In a large skillet heat the oil over low-medium heat, add the scallions and carrots and sauté for a couple of minutes or until they begin to soften, then add the peppers, zucchini and mushrooms and continue to sauté until tender, then add the herbs, Fody Low FODMAP Pasta Sauce, reserved strands of squash and season with salt and pepper. Continue to cook for a few minutes until hot, then pack into the reserved spaghetti squash shells. Reheat in the oven until everything is heated through and serve immediately.

If you would like to top with cheese, simply sprinkle with cheese and bake 5 minutes longer or until cheese is melted.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.