With a tender, noodle-like texture, this roasted spaghetti squash is tossed with fresh spinach, basil, and juicy roasted tomatoes. Finished with a touch of butter and olive oil, it’s a delicious, FODMAP-safe meal perfect as a side or lunch. The recipe avoids high fermentable carbs and is free from onion and garlic, making it gentle on sensitive stomachs.

Ingredients Needed:

1 medium spaghetti squash: baked until tender and fork-scrapable
½ cup cherry or grape tomatoes: halved, roasted (swap for sun-dried tomatoes)
1 cup fresh spinach: chopped
¼ cup fresh basil: loosely chopped
1 tablespoon butter: optional, for richness
1 tablespoon extra virgin olive oil: for flavor
Salt and pepper: to taste

How To Make Low FODMAP Spaghetti Squash:

Roast the Squash:
Preheat your oven to 375°F (190°C). Poke the squash all over with a fork and roast whole for 45–60 minutes, or until a fork slides in easily.

Prep the Tomatoes:
While the squash is roasting, place the halved cherry tomatoes on a baking sheet. Roast them in the oven during the last 20 minutes of squash cooking time until soft and slightly browned.

Cool and Scrape:
Let the squash cool slightly. Cut it in half lengthwise, scoop out the seeds, then use a fork to scrape the strands into a large bowl.

Toss Everything Together:
Add butter, olive oil, roasted tomatoes, spinach, basil, salt, and pepper to the squash. Stir until everything is combined and the spinach wilts slightly from the heat.

Recipe Tips:

Cherry tomatoes provide the sweet, rich flavor of sun-dried tomatoes without the FODMAPs.
Add a squeeze of lemon juice for extra brightness.
Use dairy-free butter if needed — many are Low FODMAP.
You can bake the squash ahead and reheat when ready to serve.

How to Store & Reheat:

Room Temperature: Not recommended — refrigerate within 2 hours.
Fridge: Store in a sealed container for up to 4 days.
Freezer: Freeze in portions up to 2 months. Reheat in microwave or skillet until hot.

Nutrition Facts (per serving):

Calories: 130
Sodium: 120mg
Protein: 2g
Fat: 8g
Carbs: 13g
Fibre: 3g
Sugar: 5g

FAQs:

Is spaghetti squash Low FODMAP?
Yes, spaghetti squash is Low FODMAP in servings of about 1 cup cooked. This recipe keeps it within safe limits.

Are sun-dried tomatoes Low FODMAP?
No, sun-dried tomatoes are high FODMAP. Use roasted cherry tomatoes instead for a safe and similar taste.

Can I make this recipe dairy-free?
Yes! Just use a Low FODMAP dairy-free butter or skip the butter and use more olive oil.

Is this dish gluten-free?
Yes, it’s naturally gluten-free and grain-free — perfect for multiple dietary needs.

Can I add protein to this meal?
Absolutely. Add grilled chicken, tofu (firm only), or a Low FODMAP egg on top.

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