Le Famished Cat

LOW Fodmap Veggie Pasta 1
Mains,  Gluten Free

LOW Fodmap Veggie Pasta

This LOW Fodmap Veggie Pasta is a warm and comforting bake to make for dinner. It uses low FODMAP pumpkin, spinach and tomatoes, as well as a little bit of ricotta cheese. 

It serves 2 people or serves 3 people with slightly smaller servings.

The recipe can easily be doubled and this pasta is best eaten on the day of making.

What are FODMAPs?

Put simply, FODMAP’s are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. But you don’t just have to have IBS to be effected, you may just experience general discomfort when eating these foods on a day to day basis.

Click here for a very detailed list of foods you should avoid if you have IBS.

Time for the recipe,


LOW Fodmap Veggie Pasta

This LOW Fodmap Veggie Pasta is a warm and comforting bake to make for dinner. Serves 2, or 3 smaller servings. The recipe can easily be doubled. Best eaten on the day of making.
Servings 2


  • pot
  • pan
  • baking tray
  • casserole dish


  • 3 tbsp olive oil
  • 400 g Pumpkin
  • 2 cups baby spinach
  • 1 Can plain chopped tomatoes
  • 200 g gluten free penne
  • 100 g ricotta
  • 1/4 cup fresh sage
  • salt and pepper
  • 1 tbsp nutritional yeast


  • Preheat the oven to 200C on bake function.
  • Chop pumpkin into cubes (not small cubes)
  • Place in a roasting tray, drizzle in 2tbsp oil and season with salt and pepper. Bake for 20 to 25 minutes until soft and golden, turning if needed. Remove from oven.
  • While your pumpkin cooks, place a large pot of water on to boil. Pre-cook the pasta – you want it almost cooked but not quite so try undercooking it by 3 minutes.
  • In a large pan, heat 1tbsp olive oil over medium-low heat. Add the spinach and nutritional yeast and cook until wilted. Next, add the tomatoes, chopped up sage and salt and pepper to taste. Simmer till soft (5min)
  • In a large baking casserole dish, mix together the pumpkin, pasta, tomato mixture, pieces of ricotta cheese and sage.
  • Bake in the oven for 10 minutes until the cheese is melted, then place under the grill until golden.
  • Divide into two serves.

DISCLAIMER: Before starting any diet or food elimination guideline, you should speak to your doctor as I am not a registered dietitian, just a girl trying to figure out what to eat, in the hopes I could help you too.

Other FODMAP Articles: What a FODMAP Friendly day looks like 

LOW Fodmap Veggie Pasta 5

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