Low FODMAP pumpkin risotto on a plate

Low FODMAP pumpkin risotto with goat cheese

What could be better on a drizzly gray autumn day than a warm risotto for dinner? I love it! And to make it extra suitable for an autumn day, I have an ultimate autumn risotto for you: low FODMAP pumpkin risotto with goat cheese and pecan nuts.

A perfect vegetarian risotto! This recipe is not difficult to make, only the cooking of the risotto rice always takes some time.

You have to stir often and be patient until the stock is absorbed and the risotto is cooked. But trust me, it’s worth it!

Low FODMAP pumpkin risotto on a plate

The ingredients of the pumpkin risotto

This pumpkin risotto contains only a handful of ingredients. Nice and easy!

  • Risotto rice: for risotto it is really worth getting some risotto rice at home. This makes the risotto taste the best. 
  • Pumpkin: the only pumpkin that has been tested and is low FODMAP in large quantities is the kabocha pumpkin (Google it to see what it looks like).

If you are still in the elimination or reintroduction phase, it is best to use this pumpkin.I usually use the orange Hokkaido pumpkin, which you see a lot in Dutch supermarkets.

I’ve been using this for several years with no problems. If you are already past the elimination phase, you can test these pumpkin varieties and see if you can tolerate them too.

Do not use butternut squash, because it is only very limited low FODMAP.I’ve also ordered canned pumpkin from a webshop with American products, because it’s so much easier than pureeing pumpkin yourself. You won’t believe it, but canned pumpkin is not a thing in the Netherlands.

We have to mash that pumpkin all by ourselves! I don’t recommend using canned pumpkin in the elimination phase, because you can’t tell from the product what kind of pumpkin is being used. In addition, canned pumpkin puree is only low FODMAP to 75 grams and this recipe uses 150 gram of pumpkin per person. 

I have tested canned pumpkin for myself in larger quantities without any problems, but that can of course differ per person. So it is best to test your own tolerance. When I tested it I used the 100% pumpkin from Libby’s (not the pumpkin pie filling). 

Low FODMAP pumpkin risotto with goat cheese
  • Broth: choose a stock cube or stock powder that is low FODMAP and doesn’t contain any onion or garlic.If you have to eat strictly gluten-free, pick one that is completely gluten-free.

    For the FODMAP diet, it does not matter if a stock cube contains, for example, a little bit of wheat.You can read exactly how that works in this blog in which I explain that the low FODMAP diet is not a gluten-free diet.
  • Grated parmesan and soft goat cheese: no risotto without parmesan, if you ask me! You can also use another kind of grated cheese.

    We often use grated Gouda cheese, here in the Netherlands. But if you ask me, parmesan cheese gives the best flavour. I use the soft goat cheese as a topping for the risotto. Delicious!

    If you don’t like goat cheese, you can also use extra parmesan. Both cheeses are low FODMAP. If you want to read more about the low FODMAP diet and cheese you can check out this blog.
  • Other ingredients: for this recipe I use pepper, salt, nutmeg, pecan nuts, the green of spring onions and fresh parsley. You can vary with this to taste.
Low FODMAP pumpkin risotto on a plate

Can I make this recipe lactose-free / vegan? 

If you have to eat strictly lactose-free or milk-free or if you want to make this recipe vegan, you can replace the cheeses with nutritional yeast. 

Leave out the butter that is added to the risotto or replace it with a vegetable variant.

Can I store or freeze the risotto?

I recommend eating the risotto right after you make it. If you heat up risotto or freeze it first and then heat it up, it is a lot less tasty in my opinion.

You will never get the risotto as creamy as when you just made it. It often becomes a very dry dish after reheating. Eating straight away is therefore the best!

Will you let me know if you have made my low FODMAP pumpkin risotto? 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. 

Low FODMAP pumpkin risotto on a plate
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Low FODMAP pumpkin risotto with goat cheese and pecans

Low FODMAP pumpkin risotto with goat cheese

  • Author: Karlijn
  • Total Time: 40 mins
  • Servings: 2 1x
  • Diet: Gluten Free


A perfect autumn recipe: low FODMAP pumpkin risotto with goat cheese and pecans. Simple to make, vegetarian and comfort food! Gluten-free and low lactose


  • 160 g risotto rice
  • 300 g pumpkin puree*
  • 1/2 stock cube**
  • 300400 ml (1 1/41 3/4 cups) water
  • 1 tbsp butter
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 tsp nutmeg
  • 30 g (1/3 cup) parmesan cheese, grated
  • 60 g (1/4 cup) soft goat cheese
  • 30 g pecans (1/4 cup), chopped
  • Fresh parsley
  • 2 stalks of spring onion, the green part only, in rings


  1. Make the pumpkin puree by boiling diced pumpkin for 15-20 minutes and mash them with a fork into a puree. If you use canned pumpkin, you can skip this step 😉
  2. Bring 400 ml water to boil and add the stock cube. Add the pumpkin puree and stir well.
  3. Heat some oil in a pan and add the risotto rice. Stir the rice until it gets shiny. Add the stock one large spoon at a time, while you keep stirring. Every time the water has evaporated you can add some more stock. Continue doing this until the risotto has softened. This takes about 20 minutes.
  4. Stir the butter into the risotto.
  5. Taste the risotto and season with salt, pepper and nutmeg.
  6. Stir in the parmesan cheese.
  7. Divide the risotto over two plates. Crumble the soft goat cheese and chopped pecans on top. Garnish with fresh parsley and the green parts of spring onion. Great to serve with a green salad on the side for extra veggies.


*See the instructions about which pumpkins are low FODMAP above this recipe.

**Make sure you use stock that doesn’t contain any FODMAPs, such as garlic or onion powder.

  • Cook Time: 40 min
  • Category: Dinner
  • Method: Cooking
  • Cuisine: International


  • Serving Size: 1 serving
  • Calories: 611
  • Fat: 27
  • Carbohydrates: 72
  • Fiber: 5
  • Protein: 19

Keywords: gluten-free pumpkin risotto, low FODMAP pumpkin risotto, vegetarian pumpkin risotto, pumpkin risotto, pumpkin risotto with goat cheese

Together we go for a calm belly!

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Will you let me know if you have made this recipe? 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. 

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