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Low FODMAP Spaghetti Squash Lasagna

Two years before I was diagnosed with IBS, I decided to learn how to cook. When I announced this to my husband, he was a little skeptical. Especially since, at the time, I was still scared of our gas stove. But over the next two years, I managed to fill an entire recipe book with delicious meals that only I could make.

When I was put on the Low FODMAP Diet, I was heartbroken. I had put so much time and effort into building my recipe collection and it felt wasted.

At first, I tried to Franken-FODMAP some of my old favourites, but I didn’t know enough about the program (or making recipes in general), to get them right. So eventually, I started looking for naturally low FODMAP recipes. My first incredible find was this low FODMAP spaghetti squash lasagna

Low FODMAP spaghetti squash lasagna

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This recipe takes a little elbow grease, but it is absolutely phenomenal. The rich, buttery spaghetti squash, mixed with a savory meat sauce will light up every taste bud you own. If you’re wondering what to do with the last of your winter squash, I’m telling you, this. is. it.

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Keep It FODMAP Friendly

This low FODMAP spaghetti squash lasagna will take your dinner to the next level. Check out the notes below for tips on keeping this recipe FODMAP friendly.

First, according to the Monash app, spaghetti squash is safe in servings of 1 cup.   Heads up, servings of 1.5 cups or more are high in fructans and galactooligosaccharides. If you’re using a large squash, make sure to measure out your portion carefully.

This recipe gets some of its savory flavour from garlic-infused oil. Because FODMAPs aren’t “fat soluble” they won’t break down in fats. This means you can infuse their flavour in fats like butter or oil without adding any FODMAPs to your recipe. If you can’t find a low FODMAP garlic oil at your local store, you can grab some online from Fody Foods Co.

Next up is cheese. Hard cheeses are lower in lactose. This is because bacteria eat it during the fermentation process. This makes hard cheeses like mozzarella and cheddar safe in small portions during the elimination phase.

According to Monash, mozzarella is safe in servings of 1/2 a cup. We use 1/2 a cup of mozzarella for the entire recipe. This works out to 1/16 of a cup per serving, which is within the recommended range.

Sour cream, on the other hand, is high in lactose. So, if you’re in the elimination phase, you’ll need a lactose-free sour cream. For my Canadian peeps, President’s Choice and Gay Lea both have lactose-free products available.

This recipe also uses tomato puree. The Monash app says canned tomato is safe in servings of 1/2 a cup. We use 1.5 cups for the entire recipe. This works out to almost 1/3 of a cup per person.

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Whose Side Are You On?

This spaghetti squash lasagna is pretty rich. If you’re considering a side dish, I recommend a light salad. If you need some inspiration, you can check out three of my favourites here.

Are you excited to give this low FODMAP spaghetti squash a try? Don’t forget to PIN THIS RECIPE before you leave.

Low FODMAP Spaghetti Squash Lasagna
Prep Time
20 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 30 mins

This delicious spaghetti squash lasagna will warm you up for the last few cold snaps of the year. A great gluten-free lasagna alternative, this rich and savoury dish will warm up your insides!

Course: Main Course
Cuisine: American
Servings: 4 People
Calories: 358 kcal
Author: The FODMAP Formula
What You Need
  • 2 sm spaghetti squash
  • 2 tsp low FODMAP garlic infused oil
  • 1.5 cup spinach
  • 1/2 cup sour cream lactose-free if possible
  • 1/8 tsp sea salt
  • 1/2 cup mozzarella
  • 1 lb lean ground beef
  • 1.5 cup tomato puree
What You Do
  1. Preheat oven to 350 degrees. Slice squash in half (lengthwise). Scoop out innards and discard. Place halves on a baking sheet and bake, cut sides up, for 50 minutes.

  2. Remove squash from baking sheet and allow to cool for 10 minutes. Then scoop out the insides using a fork (do not damage the squash shells). Place spaghetti strands in a towel, and squeeze out as much moisture as physically possible. Place in a medium-sized mixing bowl and set the bowl aside with shells.

  3. Heat the garlic-infused olive oil in a frying pan and add spinach.  Cook the spinach until it wilts (2-3 minutes). Combine spinach, sour cream, salt, and mozzarella in the squash bowl. Try to fluff up the squash strands as much as possible while combining ingredients together. 

  4. Cook ground beef in the spinach pan until cooked through. Add tomato sauce and simmer for 5 minutes.

  5. Increase the oven temperature to 425 degrees. Mix meat with squash mixture and then scoop it into your squash shells. Place the shells back on the baking sheet and sprinkle with mozzarella cheese. Return baking sheet to oven and bake for 20 minutes (or until cheese is browned). Remove from oven and let stand for 10 minutes. Serve warm.


If you damage your spaghetti shells by accident, you can put the mixture in a baking dish instead.  Make sure you grease the dish or you're in for a messy cleanup!


Low FODMAP spaghetti squash lasagna with text overlay saying same

I hope this low FODMAP spaghetti squash lasagna brightens up the last of your winter. If you like this recipe, subscribe to my mailing list below. You’ll get new recipes and articles delivered right to your inbox.

Wondering what else is cooking in The FODMAP Formula kitchen? Follow me on Instagram for bonus recipes and a sneak peek at my latest projects. Together we’ll get the Low FODMAP Diet down to a science!

© Copyright 2017 Amy Agur – The FODMAP Formula

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Leave a Comment

  • Alex

    I’m a little obsessed with this spaghetti squash lasagna. I told my wife the other day that we should keep this recipe even if she didn’t need to follow the low fodmap diet anymore! The combination of flavors is pretty amazing considering there are no onions or garlic allowed. This is definitely one of my all time favorites low fodmap or not!

    • Amy Agur

      Hi, Alex!

      My husband said the same thing! This is one of our favorites as well. If you want to save some time, you can make the squash portion up to a week in advance. Just make sure you squeeze out all the liquid and store it in an airtight container. I normally throw it in a Ziploc bag and call it a day. Thank you for your feedback!

      • Nathan

        I couldn’t agree more. This is pretty much better than any lasagna out there.

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