Garlic & Maple Roasted Low FODMAP Kabocha Squash


10 min

40 Min

12 Servings (serving size: 1 slice)

Description of Low FODMAP Kabocha Squash

Your guests will love this Garlic & Maple Roasted Low FODMAP Kabocha Squash recipe!

Kabocha is a deep orange-fleshed winter squash with a very creamy texture. Its exterior looks like a dark green warty pumpkin. Sometimes the skin sports an orange blush in one area. If you like butternut squash, you will love kabocha; it’s like butternut in overdrive in terms of full flavor and rich mouthfeel. Here we simply slice it into wedges, coat with Low FODMAP Garlic-Infused Olive Oil, pure maple syrup and salt and pepper for an easy side dish alongside your low FODMAP dinner. 

Low FODMAP Kabocha Squash Ingredients

  • 3 to 3 1/4 pounds (1.2 kg) kabocha squash
  • Kosher salt
  • Freshly ground black pepper
  • 2 1/2 tablespoons Low FODMAP Garlic-Infused Olive Oil
  • 2 1/2 tablespoons maple syrup
  • Lime wedges, optional

Low FODMAP Kabocha Squash Cooking Directions

Preheat oven to 400°F/200°C.

Kabocha can be hard to cut, so take care and us a sharp chef’s knife (see Tips). Cut away the stem then cut kabocha in half crosswise. Scoop out seeds and discard. Carefully cut the squash into wedges approximately 1 -inch (2.5 cm) wide.

Place squash wedges on rimmed sheet pan. Season with salt and pepper, then drizzle with the Low FODMAP garlic-infused oil and maple syrup and use hands or spatula to toss the wedges around to coat on all sides. Arrange wedges on pan cut side down, spaced apart.

Roast for 20 minutes, then flip wedges over using tongs or a spatula to opposite cut side and roast 20 minutes more or until tender. The maple syrup should have begun to caramelize and brown, creating a glaze. Use a pastry brush to sop up the caramelized bits and brush onto the squash right before serving. Squash is ready to serve. If you like a sour counterpoint, serve with lime wedges and encourage diners to freshly squeeze lime over the squash before eating. This low FODMAP recipe can also be held at room temperature for a few hours and reheated.


You can microwave your low FODMAP squash for a minute or two to soften it, which will make cutting into it much easier.

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®.