Simple Low FODMAP Butternut Squash

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Low FODMAP Butternut Squash

Prep Time: 10 minutes
Cook Time: 1 hour 35 minutes
Total Time: 1 hour 45 minutes
Servings: 4
Calories: 584kcal


  • 1 whole butternut squash slice down the middle and scoop out the seeds
  • 1 tablespoon of melted butter butternut squash
  • ½ cup of freshly chopped cilantro
  • 2 to 4 tablespoons of sour cream
  • cup of corn kernels 70 grams
  • 2 tablespoons of butter rice
  • 1 teaspoon of garlic replacer
  • 1 to 2 cups of pasta sauce
  • Salt and pepper to taste
  • ¾ cup of cheddar cheese
  • 2 cups of canned lentils
  • 2 cups of chicken broth
  • 1 teaspoon of cumin
  • 1 cup of rice


  • Preheat the oven to 400⁰F.
  • Line the baking sheet with parchment paper.
  • Place the butternut squash on the baking tray with the inside facing up.
  • Brush the walnuts with melted butter and sprinkle with salt.
  • Cook in the oven for 50-60 minutes, or until tender. Take out and cool.
  • Scoop out some soft walnuts and make the walnuts into a bowl. The extra walnuts you dig out can be used at will, as they are extra.
  • When the walnuts are in the oven, use a large pot. Melt 2 tablespoons of butter, add the rice, and stir to coat the rice with butter. Then add the chicken broth.
  • Bring the soup to a boil, cover the pot, turn to low heat, and simmer for 15 to 20 minutes.
  • After the rice is cooked, stir in ½ cup cheese, lentils, Lego pasta sauce, corn, cumin, coriander, garlic substitute. Stir well, taste, and add salt and pepper according to your preference.
  • Pour this mixture into a walnut bowl and fill it up. You may leave excess rice, which can be served with salad for lunch the next day.
  • Sprinkle with some grated cheese and bake for another 15 minutes until the cheese is melted.
  • Drizzle with 2 tablespoons of sour cream.
  • Enjoy!



Calories: 584kcal | Carbohydrates: 88g | Protein: 22g | Fat: 19g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.3g | Cholesterol: 50mg | Sodium: 1000mg | Potassium: 1364mg | Fiber: 14g | Sugar: 10g | Vitamin A: 20872IU | Vitamin C: 46mg | Calcium: 302mg | Iron: 6mg

Switching to various diets often means your typical daily food intake changes radically. This is par for the course with dieting, and the low FODMAP diet is no different. Many people switch to the low FODMAP diet because they suffer from the symptoms of IBS.

As such, they can’t eat the foods that they previously ate. But just because you have to change up your diet doesn’t mean you can’t enjoy tasty meals anymore. As you will soon discover, the Low FODMAP Butternut Squash recipe is absolutely incredible, bursting with flavor and delivering a hearty meal that you’re sure to love.

So join us as we share one of the most beloved low FODMAP recipes. This fulfilling blend of healthy ingredients provides you with the perfect balance of flavor and health benefits. 

Notes & Tips

  • Butter squash is a fantastic ingredient that allows for a wide variety of recipes. They’re easy to find in stores and local markets, too, so you should have no trouble procuring some squash for this low FODMAP recipe.
  • We love this recipe because it provides a tasty way to get extra veggies in your diet. You don’t have to be on the low FODMAP diet to take advantage of all the health benefits that dish delivers. In fact, if you need to get some extra vitamins, the low FODMAP Butternut Squash recipe provides you with vitamins A and C, magnesium, and potassium.
  • As you can see from the list of ingredients, you won’t find any onions in this recipe. That’s because onions are high in FODMAPS and would therefore interfere with your diet. The same holds true for dairy, which is why there’s only a limited amount present here.


Don’t care to use dairy-based cheese? Why not try some vegan cheese instead? We previously covered a variety of vegan cheeses that you can research for your consideration. You’ll find that our top picks are ideal for cooking, as they offer vast improvements over the vegan cheese you might be familiar with.

There was a time when vegan varieties didn’t have very appealing textures to them compared to the real deal. But now, there are vegan cheese varieties that deliver both taste and texture.

If you’re interested in our findings, click here and read our guide to the best vegan cheese substitutes. You won’t be disappointed.

Common Questions

What is the low FODMAP diet?

The low FODMAP diet is designed to help people who suffer from digestive issues, such as IBS. Since many foods have ingredients that cause these symptoms to flare up, it’s important to switch to foods that are easier to digest.

Moreover, the low FODMAP diet makes sure to reduce or even eliminate pesky ingredients that could cause someone with IBS trouble. By eliminating things like fructans, for example, dieters can get back to eating the foods they love without fear of upsetting their digestive systems.

As you can see from the ingredients listed above, this recipe is very careful to steer clear of anything that could cause issues for someone on the low FODMAP diet. When you stick to foods like low FODMAP Butternut Squash, you can be sure to enjoy a healthy diet.

Sides and Pairings

Everything from pork to chicken to pasta goes well with butternut squash. We’re confident that you can easily find a suitable companion to complement this dish. And that’s one of the reasons we love it so much. 

Its versatility makes it ideal for so many pairings, ensuring that your diet benefits from a burst of flavor with countless side options. We hope you found this recipe helpful in your quest to find tasty low FODMAP recipes. 

If you are interested in learning about even more wonderful recipe ideas for additional snacks or main courses, be sure to head on over to our Recipes section and explore the many unique meals and treats that we’ve compiled for your consideration. If you’re strictly looking for vegan recipes, you can find a whole assortment of them here.

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