Pumpkin & Spinach Stuffed Shells

Hello Friends and FODMAPers…I have a great fall inspired recipe for you. Delicious cheesy pumpkin & spinach stuffed shells.

I found large-size gluten free Tinkyada pasta shells for stuffing on Amazon. The low FODMAP ingredients in these gluten free pasta shells are simply brown rice, rice bran and water.

I stuffed the shells with a mixture of lactose free cottage cheese, canned pumpkin, Parmesan, chopped spinach, garlic infused oil and a dash of salt and pepper (and one large egg too!)

I whipped up my own marinara style tomato sauce with a little garlic infused oil, finely chopped tomatoes and a dash of basil and oregano. 

After I filled the shells, I added a little shredded mozzarella and a little more Parmesan on top.

Cooked up and ready to dive in…

You certainly can get creative and use this same mixture to make lasagna too. It’s a nice meatless option that has an extra boost of nutrition via the spinach and pumpkin!

Pumpkin Spinach Stuffed Shells


  • Serves 3-4; about 5-6 shells per person
  • 18 large pasta gluten free shells (I used Tinkyada Brown rice pasta grand shell)
  • 1 1/2 cups lactose free cottage cheese (I used lactaid brand)
  • 1 cup canned pumpkin (not pumpkin pie filling)
  • 2 tablespoons garlic infused oil
  • 1 cup fresh spinach, packed, then chopped (you can sub in basil or use 1/2 cup of basil and spinach as another option)
  • 1/2 cup plus 2 tablespoons Parmesan cheese, grated
  • 1 egg, beaten
  • salt and pepper, to taste
  • 1 1/2 cup finely chopped canned/boxed tomatoes (I used Pomi brand; select brand without onion and garlic)
  • 1/4 teaspoon basil
  • 1/4 teaspoon oregano
  • 1/2 cup shredded part skim mozzarella cheese
  • Sliced fresh basil or spinach for garnish, optional


  1. Cook pasta according to package directions.
  2. While pasta is cooking, prepare shell filling. In medium bowl, add and mix lactose free cottage cheese, canned pumpkin, 1 tablespoon garlic infused oil, and spinach or basil (or combo of both), 1/2 cup parmesan cheese, one egg & salt and pepper, to taste. Set aside.
  3. In medium bowl, add tomatoes, the other tablespoon of garlic infused oil, basil, oregano and mix; set aside.
  4. When pasta is cooked (should be al dente), rinse well.
  5. Preheat oven to 350 degrees.
  6. In 8 x 8 pan, add about 2/3 of the tomato sauce mixture to bottom of pan.
  7. Start filling each pasta shell with about 1 -1 1/2 tablespoon of cheese spinach mixture; when shell is filled add to square pan with the filling side up. Repeat with remaining shells.
  8. Drizzle the rest of the tomato sauce over shells, top with the remaining Parmesan cheese, and mozzarella cheese.
  9. Cover pan with aluminum foil and bake for 15-20 minutes. Remove foil, return to oven and cook for another 5-10 minutes until sauce is lightly bubbling and the cheese is melted.
  10. Sprinkle top with sliced basil or spinach, if desired.
  11. Enjoy!