Fody's Low FODMAP Vegetable Stuffed Spaghetti Squash

Description of Fody's Low FODMAP Vegetable Stuffed Spaghetti Squash

Spaghetti squash is Low FODMAP in 75 g portions, which is about ½ cup. Spaghetti squash becomes moderate in FODMAPs at a larger serving of 2½ cups (450 g). This gives us some wiggle room when planning Low FODMAP serving sizes. The serving sizes below are simply recommendations; personal tolerance will always vary.

If you haven’t tried Low FODMAP spaghetti squash yet, start with a smaller portion and see how you do. This Low FODMAP side dish uses spaghetti squash as a base for a vegetable-packed tomato sauce. No need for meat. This is a Low FODMAP vegan recipe, but you can also add the optional melted cheese topping for a heartier vegetarian main dish.

BTW, our 4-pound (1.8 kg) spaghetti squash weighed 3 pounds (1.3 kg) after the seeds were removed, but note that the stem and skin were still intact, so the actual edible portion after cooking is smaller and lighter still.

Fody's Low FODMAP Vegetable Stuffed Spaghetti Squash Ingredients

• 1 medium-large spaghetti squash (about 4 pounds/1.8 kg)

• ¼ cup (60 ml) Fody Low FODMAP Garlic or Shallot-Infused Olive Oil

• 1 cup (64 g) chopped scallion greens

• 1 medium carrot, trimmed, peeled, and cut into thin rounds, crosswise

• 1 green bell pepper, cored, diced

• 1 red bell pepper, cored, diced

• 1 medium zucchini, trimmed and cut into large dice

• 6-ounces (170 g) trimmed, chopped oyster mushrooms

• ½ teaspoon dried basil

• ½ teaspoon dried oregano

• Pinch red pepper flakes

• 1, 19.4-ounce (550 g) jar Fody Low FODMAP Tomato-Basil Pasta Sauce; the Marinara and Arrabbiata work well, too (omit red pepper flakes if using Arrabbiata)

• Kosher salt

• Freshly ground black pepper

• 4-ounces (115 g) good melting cheese, such as mozzarella or Monterey Jack, shredded; optional

Directions for Fody's Low FODMAP Vegetable Stuffed Spaghetti Squash

1. Preheat the oven.

Preheat the oven to 400°F (220°C). Line a heavy-duty rimmed half-sheet pan with parchment paper and lightly coat with nonstick spray. Set aside.

2. Prepare and roast the squash.

Using a sharp chef’s knife, cut the spaghetti squash in half lengthwise. Scoop out and discard the seeds. Place the squash halves cut side down on the prepared pan. Roast until tender when pierced with a knife, about 30–40 minutes.

3. Scoop and separate the squash.

When the squash is cool enough to handle, scoop out about three-quarters of the flesh and place it in a bowl, leaving a small rim of squash around each shell. Use a fork to separate the squash strands into “spaghetti.” Set aside. Place the empty shells, hollow side up, back on the pan.

4. Cook the vegetables.

In a large skillet, heat the oil over low to medium heat. Add the scallions and carrots and sauté for a couple of minutes, until they begin to soften. Add the peppers, zucchini, and mushrooms and continue to sauté until tender.

5. Combine the filling.

Stir in the herbs, Fody Low FODMAP Pasta Sauce, and the reserved squash strands. Season with salt and pepper. Cook for a few minutes, until everything is heated through.

6. Stuff and bake.

Spoon the vegetable mixture into the reserved spaghetti squash shells. Return to the oven and bake until heated through.

7. Optional cheese topping.

If desired, sprinkle with cheese and bake for 5 minutes longer, or until the cheese is melted. Serve immediately.

Why Spaghetti Squash Is Perfect for Low FODMAP Diets

So, is spaghetti squash Low FODMAP? Yes — spaghetti squash is a popular choice among Low FODMAP vegetables because it allows for generous portions while remaining gentle on digestion. It is considered Low FODMAP at 1 cup (about 155g) per serving, while larger portions may become moderate in fructans and GOS. This makes portion awareness important, particularly when spaghetti squash is eaten alongside other FODMAP-containing foods throughout the day.

Beyond FODMAP considerations, spaghetti squash is naturally gluten-free and one of the most versatile Low Carb pasta alternatives for people avoiding traditional wheat-based pasta. When looking at spaghetti squash carbs and calories, it stands out for having much Lower carbs, offering roughly 7g of net carbs per cup, compared to standard pasta. This makes it appealing to those exploring spaghetti squash for keto or Low Carb eating styles alongside a Low FODMAP approach.

From a nutrition standpoint, spaghetti squash contains vitamin A, vitamin C, potassium, and fiber, all of which support digestive and overall health. This recipe is carefully designed so each serving stays within Low FODMAP limits while still feeling satisfying as a main dish or hearty side.

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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