low fodmap ✓ | lactose-free ✓ | gluten-free ✓ | nut-free✓ | soy-free ✓ | yeast-free ✓ | vegetarian ✓ | dairy-free (option) ✓| vegan (option) ✓
The days are getting shorter, the air colder and crispier. Autumn is here! To be quite honest with you, I’ve never been the biggest fan of autumn. It always made me depressed and lowered my energy. But there is one thing that makes all things better, and that is comfort food! YES! Bring in all the comfort food! Creamy Pasta is the ultimate comfort food and an absolute must-have in autumn! This Low FODMAP Creamy Pumpkin Pasta is my latest obsession! And I literally can’t get enough of it!
Low FODMAP Creamy Pumpkin Pasta Recipe
This pasta is super creamy, savory, pumpkin-infused, comforting, satisfying, and just SO DELICIOUS! It can feed a large crowd and is perfect for lunch or dinner.
How to make this Low FODMAP Creamy Pumpkin Pasta.
It is one of the easiest meals to make! To make the sauce you will only need 9 simple ingredients and 15minutes of your time!
When it’s ready, mix with boiled pasta and enjoy!
To find the exact amount of the ingredients and step-by-step instructions, scroll at the end of this page.
How to make this pasta vegan?
You can easily make this pasta vegan, simply replace the cream cheese, lactose-free milk and parmesan cheese for vegan options and there you have it!
what flour to use to make it?
I like to use my universal homemade gluten-free flour blend. Which is a mix of the following flours :
3. Sweet Rice Flour (Glutinous Rice aka Sticky Rice)
4. Tapioca Flour (tapioca starch is the same as tapioca flour)
5. Xanthan Gum
If you can’t make that one, you can try with any gluten-free flour mix (just make sure it contains xanthan gum because that helps in binding the dough). The final result using different flour mix might vary slightly, depending on what flours your mix contains.
To find the recipe for my gluten-free flour mix click, HERE.
storing / freezing tip:
The sauce, stored in an airtight container, can last up to 3 days in the fridge.
Otherwise, this sauce is freezer friendly. You can make a big batch in advance, freeze portions, defrost when desired, boil, and mix with the pasta. To freeze simply place in a freezer-friendly dish. To defrost cook it in the stove for a couple of minutes until thoroughly warmed.
*In this recipe I use canned pumpkin puree. Canned pumpkin puree is Low FODMAP in 75g per portion. This recipe uses 220g pumpkin puree but it serves 3 portions, which is about 73g per portion. If you can’t find canned pumpkin puree you can make your own using Japanese/Kabocha Pumpkin (this is a low FODMAP pumpkin).
*To make sure that your flour mix is FODMAP friendly I recommend that you make your own gluten-free flour mix, I always make this one. Or always read the ingredients of the store-bought gluten-free flour mixes. Make sure your mix doesn’t contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
*Garlic is not low FODMAP. In the sauce, there is 1 clove of garlic, However, the garlic is only used to make a garlic-infused sauce. After frying the garlic in the butter you take out all the garlic bits. This way you get tasty garlicky sauce without any garlic in it.
*As a general rule always read the labels of the ingredients that you use as there can be sneaky FODMAP’s in any product. To educate yourself of which foods are high in FODMAP’s I’d strongly recommend downloading Monash Unversity FODMAP Diet App
Looking for me low FODMAP Creamy Pasta recipes?
Check out my:
Low FODMAP Creamy Pumpkin Pasta
- gluten-free pasta of chocice
- 1 Tbsp unsalted butter
- 1 Tbsp gluten-free flour
- 1 garlic clove *see FODMAP tips in the article above
- 470 ml lactose-free milk (or plant based milk for vegan) (2 cups) *
- 230 g canned pumpkin puree (1 cup) *see FODMAP tips in the article above
- 100 g lactose-free cream cheese (or vegan alterantive) (6 tabelspoons)
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/8 tsp ground cinnamon
- 1/8 tsp ground nutmeg
- Pinch ground cayenne pepper
- 50 g grated parmesan cheese (or vegan hard cheese)
- Bring a large pot of salted water to a boil and cook the pasta to al dente, according to package instructions.
- Melt the butter in a large saucepan over medium heat. Add the garlic and cook for 30 seconds. Take out all the garlic bits and add the flour, then whisk constantly until it turns a golden color and smells nutty. Slowly pour in the milk a few splashes at a time, whisking constantly to smooth any clumps. Increase the heat to medium-high, then let cook, stirring constantly, until the sauce bubbles and thickens (about 8 to 10 minutes).
- Remove the pan from the heat, then stir in the pumpkin, cream cheese, salt, pepper, cinnamon, nutmeg, and cayenne. Continue whisking until the cream cheese melts and you have a smooth, rich sauce. Taste and add additional salt and pepper as desired.
- Add the cooked pasta to the pan and gently toss to combine.
- Top with parmesan cheese. and serve while it is warm. Enjoy! 🙂