Fody's Savory Pumpkin Tart with Goat Cheese and Spinach

Description of Fody's Savory Pumpkin Tart with Goat Cheese and Spinach

Tarts don’t always have to be sweet, as this savory pumpkin tart recipe demonstrates, showcasing pumpkin, goat cheese, spinach, and walnuts. Kabocha pumpkin contains no FODMAPs, and the cheese, nuts, and spinach are in Low FODMAP amounts per serving.

There is some juggling to do with prep, but if you are a good multitasker, you will see how to streamline the process between the pie crust and the pumpkin needing oven time, before adding the pumpkin tart filling, and baking the filled tart. Be sure to read this pumpkin tart recipe through before starting to familiarize yourself with the workfLow.

Fody's Savory Pumpkin Tart with Goat Cheese and Spinach

• Low FODMAP Pie Crust:

• 1½ cups (218 g) Low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour, plus extra

• ¼ teaspoon salt

• ½ cup (113g; 1 stick) chilled unsalted butter, cut into small pieces

• 2 tablespoons cold water (or more if needed)

• Pumpkin Tart Filling:

• 1 ¼-pounds (570 g) skinned, seeded, cubed Kabocha pumpkin

• ¼ cup (60 ml) Fody's Low FODMAP garlic-infused olive oil, divided

• 1 cup (64 g) chopped scallion greens 

• 3 cups (113 g) lightly packed baby spinach

• 2 large eggs, at room temperature, well beaten

• 7-ounces (200g) goat cheese, such as Montrachet, crumbled

• 1/2 cup (50g) chopped toasted walnuts

• ½ teaspoon dried thyme

• 1/4 teaspoon freshly grated nutmeg

• Kosher salt

• Freshly ground black pepper

Directions for Fody's Savory Pumpkin Tart with Goat Cheese and Spinach

For the Low FODMAP pie crust: Coat the inside of a 9-inch (23 cm) springform pan with nonstick spray.

Place the 1 ½ cups (218 g) gluten-free flour and salt in the bowl of a food processor fitted with the metal blade attachment and pulse to combine. Add the butter and pulse on and off until the butter is cut into very tiny pieces; the mixture should ultimately be a consistent meal texture, like coarse cornmeal. Drizzle water through the tube with the machine running and process until the dough is evenly moistened and begins to form a ball above the blade.

Empty dough onto a lightly floured piece of parchment and use your hands to bring it together into a ball. Roll out to ¼-inch (6 mm) thickness at least 11 inches (28 cm) around. Fit into a prepared pan, pressing along the bottom and up the sides about 1 1/2 inches (4 cm). It is okay if you have to do this in pieces; simply press the dough together with your fingers and trim to fit. You need the sides to be tall enough to hold all the pumpkin tart filling. Freeze the dough-lined pan while you preheat the oven to 400°F (200°C).

Line the dough with aluminum foil and par-bake the crust for 10 minutes, then remove the foil and bake for 5 more minutes. Meanwhile, prepare the filling.

For the pumpkin tart filling: Toss the cubed pumpkin with 2 tablespoons of the Low FODMAP olive oil and scatter on a rimmed baking sheet.
Roast for about 20 minutes or until tender when pierced with a knife. Cool roasted pumpkin, then purée in a food processor fitted with a metal blade. Scrape into a mixing bowl.

Meanwhile, heat the remaining Low FODMAP olive oil in a large skillet and sauté the scallion greens until just soft but not browned, then add the spinach and sauté for a few minutes or until wilted. Scrape into the bowl with the pumpkin. Whisk in the eggs, crumbled cheese, nuts, thyme, and nutmeg—Season well with salt and pepper.

Scrape the mixture onto the par-baked pie crust, and bake for about 35 minutes, or until cooked through and set. Cool on rack for 5 minutes, then unmold and serve warm in wedges.

Low FODMAP Fall and Thanksgiving Recipe Ideas

This savory pumpkin tart is a perfect example of how Low FODMAP fall recipes can be both elegant and comforting. It fits seamlessly into Low FODMAP Thanksgiving recipes and other seasonal menus, making it an excellent option for autumn entertaining or any gathering where you want something special without digestive worry. Fall doesn’t have to mean discomfort — many seasonal ingredients are naturally Low FODMAP when used thoughtfully, allowing you to enjoy flavorful Low FODMAP holiday recipes with confidence.

This dish also shines as one of those reliable Low FODMAP vegetarian recipes that work equally well as a main course or an impressive side dish. Ingredients like spinach, which is Low FODMAP at 75g (about 2½ cups raw), and walnuts, which are Low FODMAP at 30g (about 10 halves), add texture and nutrition without triggering symptoms. Fresh herbs like thyme are FODMAP-free and bring depth of flavor, while small amounts of maple syrup can be used in fall dishes when a touch of sweetness is needed.

For easy hosting, this tart can be assembled ahead of time and baked just before serving. It works beautifully as a brunch centerpiece, a Thanksgiving side, or a light vegetarian dinner paired with a simple salad, proving that Low FODMAP holiday recipes don’t require sacrificing flavor, presentation, or enjoyment.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

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