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low fodmap gevulde spaghetti pompoen -

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 at 388 g per serving or more. If you are sensitive to fructans or if you are still in the elimination phase, make sure to stay below 388 grams of spaghetti squash per serving. 

  • Prep Time: 20 min
  • Cook Time: 60 min