Low FODMAP Roasted Delicata Squash

Published on: 11/24/2023

This time of year, the farmers’ markets are brimming with many varieties of winter squash. They are delicious and nutritious, and you may wonder whether winter squash can be included in a low FODMAP diet.

Is Winter Squash low FODMAP?

I’m happy to report that you can eat all the varieties of winter squash. At least those that have been analyzed by Monash University. And there are quite a few! See this blog post for a complete current list (and find another yummy Fall-themed recipe).

On the other hand, as is often the case with FODMAPs, not all types of winter squash are free-for-all. Some have negligible amounts of, or no FODMAPs at all – mostly Kabocha squash. This means you can eat them liberally. But for others – like the Delicata variety – you will need to limit them to the low FODMAP portion size.

Nutritional Highlights of Winter Squash

All winter squash varieties are rich in beta carotene (which our bodies use to make vitamin A), and other carotenoids (lutein and zeaxanthin). You may have heard of these for their well-known role in eye health. 

Winter squash also contains a good amount of fiber, which is often lacking in people who eat a low FODMAP diet. And it is a great source of potassium, a mineral that can counteract the deleterious effects of sodium on blood pressure.

Note on this recipe – the low FODMAP portion size of delicata squash is quite small. If you tolerate fructans, you can eat a bigger portion. If you are still in the elimination phase, you can pair the roasted delicata squash with sauteed kale. The earthy flavor of the kale perfectly balances the sweetness of the squash. While the squash is in the oven, saute a bunch of chopped kale with olive oil (or garlic-infused olive oil) for 3-5 minutes, or until tender, and season with salt to taste. Then mix with the squash and serve. Enjoy!

roasted-delicata-squash-on-a-brown-plate

Low Fodmap Roasted Delicata Squash

This delicious winter squash is the easiest to prepare. The flesh has subtle sweet flavor and the skin is thin and delicate, so there is no need to peel it. In fact, it adds a delicious crunch factor.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Side Dish
Cuisine American
Servings 8

Ingredients
  

  • 1 lb delicata squash
  • 1/2 tbsp olive oil
  • pinch salt
  • a few sprigs fresh thyme

Instructions
 

  • Preheat the oven to 425ºF and line a baking sheet with parchment paper.
  • Cut the squash in half lengthwise, scoop out the core and seeds, and cut into 1/2-inch half-moons. Toss the squash with the olive oil, thyme, and salt.
  • Spread the squash in a single layer on the baking sheet. Roast for 15 -20 minutes, or until tender.

Notes

If you don’t have fresh thyme, you can substitute 1/4 tsp of dried time. 
Keyword easy, low fodmap, quick
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