Low FODMAP Pumpkin Spinach Stuffed Shells (my version)

Name: Low FODMAP Pumpkin Spinach Stuffed Shells (my version)
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: American
Ingredients: 20 large pasta shells; 1.5 cups lactose-free cottage cheese; 1/2 cup Parmesan cheese, grated; 1 cup pumpkin (canned purée or sugar pumpkin, not pumpkin pie filling); 1 egg, beaten; 1.5 cups fresh spinach, packed, then chopped (can sub 0.5 cup spinach for fresh basil); 1 tablespoons garlic infused oil; 1/2 tsp dried oregano; 1/2 tsp dried basil; 28oz finely chopped canned tomatoes; 15 oz can fire roasted tomatoes; 2 Tbsp garlic oil; 1 tsp basil; 1 tsp oregano; salt and pepper, to taste; 1/2 cup shredded part skim mozzarella cheese; 2 Tbsp grated Parmesan; 3 cups spinach to mix in at the end

8 steps

Prep:20minCook:30min

Updated at: Sun, 14 Sep 2025 18:38:44 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories382.7 kcal (19%)

Total Fat20 g (29%)

Carbs32.9 g (13%)

Sugars13.2 g (15%)

Protein20.7 g (41%)

Sodium1112.3 mg (56%)

Fiber7.2 g (26%)

% Daily Values based on a 2,000 calorie diet

Ingredients

5 servings

20pasta shells

large

Instructions

Step 1

Cook pasta shells. Remove when al dente and rinse in cold water

Step 2

In medium bowl, mix cottage cheese, canned pumpkin, 1 tablespoon garlic infused oil, spinach or basil (or combo of both), 1/2 cup parmesan cheese, one egg & salt and pepper, to taste. Set aside.

Step 3

In another medium bowl, add tomatoes, the other tablespoon of garlic infused oil, basil, oregano and mix; set aside.

Step 4

In 9 x 12 pan, add about 2/3 of the tomato sauce mixture to bottom of pan.

Step 5

Fill each pasta shell with about 1 -1.5 tablespoon of cheese spinach mixture; when shell is filled add to square pan with the filling side up.

Step 6

Drizzle the rest of the tomato sauce over shells. Top with Parmesan cheese and mozzarella cheese.

Step 7

Cover pan with aluminum foil and bake for 20 minutes at 350. Remove foil, return to oven and cook for another 10 minutes until sauce is lightly bubbling and the cheese is melted.

Step 8

Mix in extra spinach with each serving

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