Low FODMAP Pumpkin Puree

This recipe roasts sweet kabocha pumpkin for a smooth, gut-friendly puree. It’s naturally rich and comforting, with a hint of Parmesan and lactose-free cream for extra creaminess. Ideal as a side dish or a base for low FODMAP baking.

Ingredients Needed

• 1 kabocha pumpkin (Japanese pumpkin): low FODMAP variety
• 1 tsp olive oil: for roasting
• 20 g (3.5 tbsp) Parmesan cheese: low FODMAP portion
• 2 tbsp lactose-free cream: gentle creaminess
• Salt and optional black pepper: adjust to tolerance

How To Make Low FODMAP Pumpkin Puree

Preheat and Prepare Pumpkin:
Set oven to 200°C (392°F). Cut pumpkin in half. Scoop out seeds and fibers.

Roast:
Brush flesh lightly with olive oil. Place cut-side down on baking sheet lined with parchment. Roast 30–40 minutes until fork-tender.

Cool and Scoop:
Let pumpkin cool 1 hour. Scoop flesh into food processor.

Puree and Season:
Blend until smooth. Stir in lactose-free cream and Parmesan. Season lightly with salt (skip pepper if sensitive).

Recipe Tips

• Use kabocha pumpkin only for low FODMAP safety.
• Portion size: stick to 125–150 g per person.
• Add fresh herbs like parsley or chives for extra flavor without FODMAPs.

How to Store & Reheat

• Fridge: Store puree in sealed container for 3 days.
• Freezer: Freeze portions up to 2 months; thaw overnight in fridge.
• Reheat: Warm gently on stovetop or microwave, stirring occasionally.

Nutrition Facts (Approx. per 125 g serving)

• Calories: 85
• Sodium: 80 mg
• Protein: 3 g
• Fat: 3 g
• Carbs: 12 g
• Fibre: 2 g
• Sugar: 4 g

FAQs

Which pumpkin is best for low FODMAP?
Kabocha (Japanese) pumpkin is best. Avoid butternut and sugar pumpkin as they are high FODMAP in typical portions.

Can I skip the cheese?
Yes, omit Parmesan for dairy-free or vegan version.

Is this puree suitable for baking?
Yes, use as a 1:1 substitute for canned pumpkin in low FODMAP baking recipes.

Try More Recipes:

• Low FODMAP Italian Seasoning
• Low FODMAP Chili Powder Recipe
• Low FODMAP Chicken Pot Pie

Low FODMAP Pumpkin Puree

Recipe by Evelyn ReedCourse: Side DishesCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

5

minutes

Cooking time

40

minutes

Calories

85

kcal

Smooth, naturally sweet pumpkin puree that’s gentle on digestion and perfect for IBS-friendly meals or baking.

Ingredients

• 1 kabocha pumpkin
  

• 1 tsp olive oil
  

• 20 g Parmesan cheese (3.5 tbsp)
  

• 2 tbsp lactose-free cream
  

• Salt (and optional pepper)

Directions

• Preheat oven to 200°C (392°F).
  
• Cut pumpkin, scoop seeds, brush flesh with oil.
  
• Roast cut-side down 30–40 minutes until soft.
  
• Cool, scoop flesh, and puree.
  
• Stir in Parmesan and lactose-free cream. Season to taste.