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Low FODMAP Creamy Pumpkin Pasta

Gluten Free Stories
This Low FODMAP Creamy Pumpkin Pasta is super creamy, savory, pumpkin-infused, comforting, satisfying, and just SO DELICIOUS!
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Entree, Main Course
Cuisine Gluten-Free, Italian, Lactose-Free, Low FODMAP
Servings 3 portions


  • 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! :)
Keyword Low FODMAP Creamy Pumpkin Pasta