When I asked you on Instagram a while ago what kind of pumpkin recipes you would like to see on the blog, low FODMAP pumpkin pasta was often mentioned. I once shared a recipe for pumpkin pasta on the blog four years ago, but I was no longer satisfied with that recipe. So I decided to upgrade that recipe! The result? A super simple vegetarian pumpkin pasta!
Which pumpkin is low FODMAP?
If you look in the Monash app, you will see that you cannot find many different kinds of pumpkin. I often get questions about that. Which pumpkin is allowed and which is not?
There are only 4 types of pumpkin that have been tested:
- Japanese pumpkin or kabocha: this pumpkin is unlimited low FODMAP. Here you can see what Japanese pumpkin looks like.
- Butternut squash: this pumpkin is only low FODMAP up to 45 grams (1/3 cup, diced) per serving. Since you usually use more pumpkin per serving, it is therefore better to skip this one.
- Spaghetti squash: this pumpkin is high in FODMAPs in portions of 450 grams (2 1/2 cups) or more. So you can eat a nice amount of it. This pumpkin is very stringy and is therefore less suitable for this recipe. It is great for making stuffed squash, like this recipe for stuffed spaghetti squash.
- Canned pumpkin: this is low FODMAP up to 75 grams (1/3 cup) per portion.
If you want to be safe, it is best to use a Japanese pumpkin for this recipe. If you have passed the elimination phase, you can also test how you react to other kinds of pumpkin or if you can tolerate a large amount of canned pumpkin. Here in the Netherlands, the Hokkaido pumpkin is the kind of pumpkin that is most easily available in the supermarkts. I have been using this pumpkin for years without complaints, so for me that is another option that I can use next to the kabocha pumpkin.
The ingredients of the pumpkin pasta
I kept the ingredients for this pasta quite simple. Below I give tips for the different ingredients that I use, what you could add extra and how you can make this recipe vegan:
- Gluten-free penne: I choose gluten-free penne for this recipe, but you can use any kind of low FODMAP pasta that you prefer.
- Pumpkin puree: I made pumpkin puree from diced pumpkin. I boiled 400 gram of pumpkin cubes in a pan with a layer of water, just enough that the pumpkin cubes are covered with water, and a pinch of salt. Boil until the pumpkin is completely soft. Drain well. Puree the pumpkin with a food processor or hand blender and measure off the amount that you need for this recipe.
- Lactose-free cream: to make the sauce creamy, I add a little lactose-free cream. If you want to make this recipe vegan, you can use a vegetable cream. An option that I found here in the Netherlands is the oat cuisine from the brand Oatly.
- Vegetables: I kept this pasta very simple and therefore only added some fresh spinach in addition to the pumpkin. Of course you can add extra vegetables to taste, such as oyster mushrooms, tomatoes or pieces of bell pepper. Or you serve a tasty green salad next to the pasta.
- Chopped walnuts: the chopped walnuts provide a delicious bite to the pasta sauce. You don’t see them in the picture, because I forgot to add them when making the picture, oops ;) But as far as I’m concerned it really adds something to this pasta. If you don’t like walnuts or are allergic to them, you can leave them out.
- Parmesan cheese: the spicy taste of the parmesan cheese is delicious with this pasta! If you want to make the pasta vegan, you can omit the parmesan cheese or replace it with 1 tablespoon of nutritional yeast flakes.
Will you let me know if you have made my low FODMAP pumpkin pasta? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.Print
A low FODMAP pumpkin pasta with pumpkin puree, lactose-free cream, spinach and parmesan cheese. Gluten-free and low lactose.
- 160 g (5.6 oz) gluten-free penne
- 300 g (1 1/4 cup) pumpkin puree
- 2 tbsp tomato paste
- 50 ml (1/4 cup) lactose-free cream
- 175 ml (3/4 cup) low FODMAP stock
- 2 large handfuls of fresh spinach
- Pepper and salt
- A small handful of chopped walnutes
- Parmesan cheese to taste
- Cook the pasta according to the instructions on the package.
- Heat a splash of olive oil in a pan. Add the pumpkin puree, tomato puree and the lactose-free cream. Let it simmer for 5 minutes.
- Add the stock little by little. You may not need everything. Add a large spoonful at a time and wait until it has been absorbed, then add another . The sauce is good if you have a nice sauce that is neither too thick nor too thin.
- Add the spinach and toss until it has shrunk. Taste the sauce and season with salt and pepper.
- Drain the pasta and divide between two plates, spoon the sauce on top.
- Finely chop the walnuts. Serve the pasta with the chopped walnuts and parmesan cheese.
*I made pumpkin puree from diced pumpkin. I boiled 400 gram of pumpkin cubes in a pan with a layer of water, just enough that the pumpkin cubes are covered with water, and a pinch of salt. Boil until the pumpkin is completely soft. Drain well. Puree the pumpkin with a food processor or hand blender. See the information at the top of this blogpost about which kinds of pumpkin are low FODMAP.
- Prep Time: 20 min
- Category: Dinner
- Method: Cooking
- Cuisine: American
- Serving Size: 1 serving (1/2 of the recipe)
- Calories: 550
- Fat: 21
- Carbohydrates: 70
- Fiber: 4
- Protein: 18
Keywords: low FODMAP pumpkin pasta, gluten-free pumpkin pasta, pumpkin pasta, vegetarian pumpkin pasta
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