low fodmap stuffed spaghetti squash - karlijnskitchen.com

Low FODMAP stuffed spaghetti squash with spinach and goat cheese

Since I saw spaghetti squash recipes on Pinterest, it was on my to-cook list to create a recipe for the blog. Unfortunately spaghetti squash was very difficult to get in the Netherlands for the last few years, until now, when I found a spaghetti squash in my local supermarket.

A spaghetti squash is a yellow squash. When you cook the squash, you can scrape the flesh out of it and the flesh forms strings, like spaghetti. You can make very nice low carb spaghetti with this!

I made a delicious vegetarian side dish with the spaghetti pumpkin that is perfect for a large dinner or Christmas dinner: stuffed spaghetti squash with spinach and goat cheese.

First you cut the squash in half and bake it in the oven for 40-50 minutes.
low fodmap stuffed spaghetti squash - karlijnskitchen.com
After baking you can scrape the flesh out with a fork easily. It looks just like little spaghetti strings!
low fodmap stuffed spaghetti squash - karlijnskitchen.com
Now you can fill the spaghetti squash with the stuffing that you made and put it back in the oven for a little bit, until the filling has warmed up and the goat cheese has melted.

Two halves of low fodmap stuffed spaghetti squash with spinach and goat cheese
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low fodmap gevulde spaghetti pompoen - karlijnskitchen.com

Low FODMAP Stuffed spaghetti squash with spinach and goat cheese

  • Author: Karlijn
  • Total Time: 1 hour 20 min
  • Servings: 4 1x


Low FODMAP Stuffed spaghetti squash with spinach and goat cheese. A delicious side dish for Christmas dinner or another dinner. FODMAP, gluten-free and lactose-free.


  • 1 spaghetti squash
  • 250 ml lactose-free cooking cream
  • 200 g fresh spinach
  • 100 g canned mushrooms
  • 100 g goat cheese
  • Pepper and salt


  1. Pre-heat the oven not 200 degrees Celsius.
  2. Cut the spaghetti squash in half. Use a sharp knife and be careful because the pumpkin is very hard! I had to ask my boyfriend to help me because I didn’t manage on my own, hehe.
  3. Scoop the pumpkin seeds out and throw them away. Sprinkle the inside of the pumpkin with some olive oil, pepper and salt. Bake the pumpkin for about 40-50 minutes in the oven. The pumpkin is done when you can scrape the flesh out with a fork easily.
  4. While the pumpkin is in the oven, you can make the stuffing.
  5. Heat some oil in a pan and bake the spinach for a few minutes until it has welted.
  6. Drain the mushroom, rinse them and fry them for a few minutes with the spinach.
  7. Add the cooking cream and season everything with salt and pepper. Leave to simmer for 5 minutes on medium heat. Turn off the heat. It looks like you have a bit too much cream now, but because you will add the pumpkin flesh later it won’t be too much.
  8. Take the pumpkin out of the oven. Leave the oven on and lower the temperature to 180 degrees Celsius. Let the pumpkin cool down until it isn’t too warm to touch. Carefully scrape the flesh out of the pumpkin. Make sure you don’t damage the outside of the pumpkin because you are going to fill the pumpkin halves later.
  9. Pull the spaghetti strings apart with a fork and add them to the sauce in the pan. Stir everything together and then divide half of the sauce over the two pumpkin halves. Crumble half of the goat cheese on top and scoop the rest of the sauce on top. Finish with some more crumbled goat cheese on top of the pumpkins.
  10. Bake the pumpkin for 20 minutes in the oven until the filling is warm and bubbles. Serve immediately.


Spaghetti squash becomes high in fructans and galaclans at 450 g per serving or more. Spinach becomes high in fructans at 150 g or more per serving. If you take one serving of this side dish, you will eat a maximum of 200 g pumpkin and 50 g spinach, so you will be within the low FODMAP limits. Don’t take a double serving if you are sensitive to fructans and also be careful when you combine this side dish with other dishes that contain fructans because that might take you over the limit.

  • Prep Time: 20 min
  • Cook Time: 60 min
Two halves of a low FODMAP spaghetti squash on a baking sheet

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