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

Category: Low FODMAP Main Dishes

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!

6 replies on “Pumpkin & Spinach Stuffed Shells

  • Lydia

    This looks so good, will definitely give a try, however…

    I am a highly active individual and I’ve recently been put on the fodmap diet by an RD. She admitted she does not have much experience in this realm, but I agreed to give it a shot. I am starting to feel better, however I am finding it difficult to eat enough to sustain the amount I exercise (the portion sizes are so small, for instance I could probably eat two portions of the above for a meal. Is that bad?? How can I still follow a low fodmap diet and get enough calories? Any advice is appreciated!

    • katescarlata

      One option Lydia is to buy my low FODMAP guide for athletes–it’s $10 and is a download to your computer–http://www.katescarlata.com/shop/tips-for-the-the-fodmap-sensitive-athlete In this handout I provide tips for carb fueling on the low FODMAP diet. I do encourage a well balanced plate to help provide good satiety and energy (low FODMAP carbs w/ fiber, protein, veggies and fruit, plus healthy fats via suitable nuts/seeds and oils at each meal. …I often up rice and white potatoes for my clients that need a bit more calories too.

  • Sheila Green

    I live in a smallish town in Oklahoma, I can not get lactose free cottage cheese, or even lactose free yogurt. I can get lactose free milk and that is it. I also work very long hours and therefore am concerned about ordering online and it setting by my front door for hours after it is dropped off. Do you have suggestions for a substitute?

    • katescarlata

      You could try making your own lactose free options by adding lactase enzyme supplement to regular cottage cheese. Or remove the cottage cheese altogether and try to mix the pumpkin with ground chicken.

  • Donna

    The pumpkin and spinach stuffed shells are delicious! My husband liked them as well. Even though I like pumpkin, you cannot really taste it. Thanks for a great tastingo and healthy recipe Kate!

    A fellow RDN

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