Hey Friends. I posted this low FODMAP Caprese Spaghetti Squash recipe on my Instagram feed, and received a bunch of recipe requests–so I decided to post the recipe here!
Spaghetti squash is low FODMAP in about a 1 cup portion. I purchased a medium size spaghetti squash, which serves about 4 people, about 2 servings per half squash. I squeezed in a lot of nourishing goodness in the recipe. I hope you like it! I used FODY foods marinara sauce.
Disclaimer: I work for FODY foods as their advisor and received free product to use.
Caprese Spaghetti Squash
Category Low FODMAP Recipes
- 1 medium spaghetti squash, cut in half length-wise, and de-seeded
- 2 tablespoons extra virgin olive oil
- salt and pepper, to taste
- 1 1/2 cups FODY foods Low FODMAP marinara sauce (or suitable Low FODMAP pasta sauce)
- 4 ounce fresh mozzarella, chopped into bite size pieces
- 20 cherry tomatoes
- 2 tablespoons roasted pepitas, optional
- 1 bunch fresh basil, chopped (about 1/2 cup chopped)
- Preheat oven to 400 degrees F.
- Prepare the spaghetti squash, use a fork and lightly pierce holes in back side of squash.
- Lightly oil the insides of the squash with 1 tablespoon of oil and salt and pepper, to taste.
- Roast squash (skin side up) for about 40 minutes on small rimmed baking sheet. Cooking time varies depending on the size of the squash. (tip: you should be able to use a small steak knife to cut through the skin of the squash when it is done cooking).
- While squash is cooking, roast cherry tomatoes.
- In small baking dish, add tomatoes and remaining 1 tablespoon olive oil, salt and pepper to taste.
- Add to oven to roast for 10 minutes. Stir tomatoes about 1/2 way through cooking time for even cooking.
- When squash is done cooking, remove from oven and let it cool slightly, then flip squash over.
- Using a fork, lightly scape the spaghetti squash strands.
- Drizzle about 3/4 cup marinara sauce over each 1/2 squash, blending with fork.
- Remove roasted tomatoes from oven, and place over squash.
- Top with mozzarella and place squash back into the oven to melt cheese for another 5-10 minutes.
- Remove squash from oven when cheese is melted. Garnish squash with pepitas (if using) and plenty of fresh basil.
6 replies on “Caprese Spaghetti Squash“
I just bought my first spaghetti squash. I have been looking for a recipe. This sounds fantastic. And easy.\
I hope you like this recipe, Joan!
This recipe looks really good and I have never used mozzarella before. So I will definitely try this and I have added it to my list of recipes. Thanks a lot.
Hi Kate, thanks for this recipe!
But I’m confused, I see on the Monash App that spaghetti squash is low in fodmaps at 1/2 cup, which is way less than the full cup you’re mentioning. Did they re-test this squash? Is that a mistake on their app or on your blog?
Hi Emal–if you read the details in the app–a 450 gram portion of squash (2.5-3 cups) would contain moderate amount of oligosaccharides–so I allow the 1 cup portion. Hope that helps.
Oh got it. So you mean that each time the gap between low and moderate is important, we can safely increase the size of the “green serve”?
How are we supposed to read the app in the end, if we keep the spaghetti squash example, did Monash test multiple serves between 75 grams and 450 grams and discovered that the moderate portion is triggered at 450 grams? Or they just tested these two portions and in the end, a moderate portion could well be at 80 grams or 430 grams and there is no way to know until further tests are done?
I always thought it was this last option but if you’re telling me I wrong, I’d love being wrong because that would open more opportunities!
Many thanks if you take the time
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