10 Delicious Low FODMAP Butternut Squash Recipes for Sensitive Stomachs

Living with IBS or other digestive sensitivities doesn't mean you have to miss out on delicious, comforting meals. Butternut squash is a versatile, low FODMAP vegetable (in appropriate portions) that can transform your fall and winter menu while keeping your gut happy. Rich in vitamins, minerals, and fiber, this golden vegetable offers both nutrition and flavor without triggering symptoms.

Whether you're new to the low FODMAP diet or a seasoned pro looking for fresh ideas, these ten recipes will help you enjoy the natural sweetness and creamy texture of butternut squash without the digestive discomfort. Each recipe has been carefully crafted to comply with low FODMAP guidelines while maximizing flavor and satisfaction.

Understanding Butternut Squash on the Low FODMAP Diet

Before diving into recipes, it's important to understand that butternut squash is considered low FODMAP in servings of 1/4 cup (45g) according to Monash University's guidelines. This means you can enjoy it as part of a balanced low FODMAP meal plan when portioned correctly.

The good news is that butternut squash provides excellent nutrition even in smaller portions. It's packed with vitamin A, vitamin C, potassium, and fiber, making it a nutritious addition to your diet despite portion limitations.

Tips for Preparing Butternut Squash

Working with butternut squash can be intimidating if you're not familiar with it. To make preparation easier, look for pre-cut options at your grocery store, or follow these simple steps: first, cut off both ends of the squash. Next, peel the tough skin using a sharp vegetable peeler. Then, cut the squash in half lengthwise and scoop out the seeds. Finally, dice or slice according to your recipe's requirements.

For those days when meal prep feels overwhelming, having support systems in place can be invaluable. Many people managing digestive issues find that Casa de Sante's personalized low FODMAP meal plans take the guesswork out of planning gut-friendly meals, ensuring you can enjoy foods like butternut squash without triggering symptoms.

Warm and Comforting Soups

Roasted Butternut Squash and Ginger Soup

This warming soup combines the natural sweetness of butternut squash with the digestive benefits of ginger, creating a soothing meal for sensitive stomachs.

Ingredients

• 2 cups butternut squash, cubed (stick to proper portions per serving)
• 1 tablespoon garlic-infused olive oil
• 1 tablespoon fresh ginger, grated
• 2 cups low FODMAP chicken or vegetable broth
• 1/2 cup lactose-free cream or coconut milk
• 1/2 teaspoon ground turmeric
• Salt and pepper to taste
• Fresh chives for garnish (optional)

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss butternut squash cubes with garlic-infused oil, salt, and pepper.
3. Roast for 25-30 minutes until tender and slightly caramelized.
4. In a pot, combine roasted squash, ginger, broth, and turmeric.
5. Simmer for 10 minutes, then blend until smooth.
6. Stir in lactose-free cream or coconut milk.
7. Adjust seasoning and garnish with fresh chives before serving.

Prep Time: 15 minutesCook Time: 40 minutesYield: 4 servingsCuisine: International

Thai-Inspired Butternut Squash Soup

This exotic soup brings together Thai flavors with butternut squash for an exciting twist on a classic comfort food. The combination of lemongrass and lime creates a refreshing flavor profile that's still gentle on the digestive system.

Ingredients

• 2 cups butternut squash, cubed
• 1 tablespoon garlic-infused oil
• 1 tablespoon ginger, freshly grated
• 1 stalk lemongrass, bruised and cut into 2-inch pieces
• 2 cups low FODMAP chicken broth
• 1/2 cup canned coconut milk
• 1 tablespoon lime juice
• 1 teaspoon fish sauce (check ingredients for FODMAPs)
• Fresh cilantro for garnish

Instructions

1. In a large pot, heat garlic-infused oil over medium heat.
2. Add ginger and lemongrass, sauté for 1 minute until fragrant.
3. Add butternut squash and broth, bring to a boil.
4. Reduce heat and simmer for 20 minutes until squash is tender.
5. Remove lemongrass pieces and blend soup until smooth.
6. Return to pot, add coconut milk, lime juice, and fish sauce.
7. Heat through and serve garnished with fresh cilantro.

Prep Time: 15 minutesCook Time: 30 minutesYield: 4 servingsCuisine: Thai-Inspired

Hearty Main Dishes

Butternut Squash and Quinoa Bowl

This nutritionally balanced bowl combines protein-rich quinoa with roasted butternut squash for a satisfying meal that won't upset your digestive system. It's perfect for meal prep and can be enjoyed hot or cold.

Ingredients

• 1 cup butternut squash, cubed
• 1 cup quinoa, rinsed
• 2 cups low FODMAP vegetable broth
• 2 tablespoons olive oil
• 1 teaspoon dried herbs (rosemary, thyme, or sage)
• 1/4 cup pumpkin seeds
• 2 cups baby spinach
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss butternut squash with 1 tablespoon olive oil, herbs, salt, and pepper.
3. Roast for 25 minutes until tender and golden.
4. Meanwhile, cook quinoa in vegetable broth according to package instructions.
5. Toast pumpkin seeds in a dry pan until fragrant.
6. Combine cooked quinoa, roasted squash, spinach, and pumpkin seeds in a bowl.
7. Drizzle with remaining olive oil and lemon juice, then toss to combine.

Prep Time: 15 minutesCook Time: 30 minutesYield: 4 servingsCuisine: Mediterranean

For those looking to boost the protein content of this bowl, consider adding a scoop of Casa de Sante's low FODMAP certified protein powder to your quinoa while cooking. Their gut-friendly formulations are specifically designed for people with sensitive digestive systems, making them an excellent addition to your low FODMAP pantry.

Butternut Squash and Herb Risotto

This creamy risotto uses arborio rice and small portions of butternut squash to create a luxurious dish that feels indulgent while remaining gentle on your digestive system.

Ingredients

• 1 cup butternut squash, diced small
• 1 1/2 cups arborio rice
• 4 cups low FODMAP chicken broth, warmed
• 2 tablespoons garlic-infused olive oil
• 1/4 cup dry white wine (optional)
• 2 tablespoons fresh sage, chopped
• 1/3 cup grated Parmesan cheese
• 2 tablespoons butter or lactose-free butter alternative
• Salt and pepper to taste

Instructions

1. In a large skillet, heat garlic-infused oil over medium heat.
2. Add butternut squash and sauté for 5 minutes until starting to soften.
3. Add arborio rice and stir to coat with oil.
4. If using, add wine and cook until absorbed.
5. Add warm broth one ladle at a time, stirring frequently and waiting until liquid is absorbed before adding more.
6. Continue this process for about 20 minutes until rice is creamy and al dente.
7. Stir in sage, Parmesan, and butter.
8. Season with salt and pepper before serving.

Prep Time: 10 minutesCook Time: 30 minutesYield: 4 servingsCuisine: Italian

Simple Side Dishes

Maple Roasted Butternut Squash

This simple side dish lets the natural sweetness of butternut squash shine, enhanced with a touch of maple syrup and warming spices. It pairs beautifully with grilled proteins or can stand alone as a light meal.

Ingredients

• 2 cups butternut squash, cubed
• 1 tablespoon olive oil
• 1 tablespoon pure maple syrup
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Salt to taste
• 2 tablespoons pumpkin seeds (optional)

Instructions

1. Preheat oven to 400°F (200°C).
2. In a bowl, toss butternut squash with olive oil, maple syrup, cinnamon, nutmeg, and salt.
3. Spread on a baking sheet in a single layer.
4. Roast for 25-30 minutes, turning halfway through, until caramelized and tender.
5. If using, add pumpkin seeds for the last 5 minutes of roasting.
6. Serve warm as a side dish.

Prep Time: 10 minutesCook Time: 30 minutesYield: 4 servingsCuisine: North American

Butternut Squash "Fries"

These baked butternut squash fries make a perfect low FODMAP alternative to regular potato fries. They're crispy on the outside, tender on the inside, and make a great snack or side dish.

Ingredients

• 1 medium butternut squash, peeled and cut into fry shapes
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. Preheat oven to 425°F (220°C) and line a baking sheet with parchment paper.
2. In a large bowl, toss butternut squash fries with oil and seasonings.
3. Arrange in a single layer on the baking sheet, ensuring they don't overlap.
4. Bake for 20 minutes, then flip and bake for another 15-20 minutes until crispy and golden.
5. Serve immediately with a low FODMAP dipping sauce if desired.

Prep Time: 15 minutesCook Time: 40 minutesYield: 4 servingsCuisine: American

Breakfast Options

Butternut Squash Breakfast Hash

Start your day with this satisfying breakfast hash that combines butternut squash with low FODMAP proteins and vegetables for a balanced morning meal that won't trigger digestive issues.

Ingredients

• 1 cup butternut squash, diced small
• 1 cup diced potatoes
• 1 red bell pepper, diced
• 2 tablespoons garlic-infused olive oil
• 1 teaspoon dried thyme
• 4 eggs
• 2 tablespoons fresh chives, chopped
• Salt and pepper to taste

Instructions

1. Heat garlic-infused oil in a large skillet over medium heat.
2. Add butternut squash and potatoes, cook for 10 minutes, stirring occasionally.
3. Add bell pepper and thyme, continue cooking for 5 minutes until vegetables are tender.
4. Create four wells in the hash and crack an egg into each.
5. Cover and cook for 5-7 minutes until eggs are set to your preference.
6. Sprinkle with chives, salt, and pepper before serving.

Prep Time: 15 minutesCook Time: 25 minutesYield: 4 servingsCuisine: American

Sweet Treats

Butternut Squash Spice Muffins

These moist, flavorful muffins make a perfect grab-and-go breakfast or snack. They're lightly sweetened and packed with warm spices that complement the natural flavor of butternut squash.

Ingredients

• 1 cup butternut squash puree (roasted and mashed)
• 2 cups gluten-free flour blend
• 2/3 cup brown sugar
• 2 eggs
• 1/3 cup lactose-free milk or almond milk
• 1/4 cup coconut oil, melted
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon nutmeg
• 1/4 teaspoon salt
• 1/4 cup pumpkin seeds for topping (optional)

Instructions

1. Preheat oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a large bowl, whisk together flour, sugar, baking powder, baking soda, spices, and salt.
3. In another bowl, mix butternut squash puree, eggs, milk, and coconut oil.
4. Combine wet and dry ingredients, stirring just until incorporated.
5. Divide batter among muffin cups and sprinkle with pumpkin seeds if using.
6. Bake for 20-25 minutes until a toothpick inserted comes out clean.
7. Cool in the pan for 5 minutes, then transfer to a wire rack.

Prep Time: 15 minutesCook Time: 25 minutesYield: 12 muffinsCuisine: American

Managing Digestive Health Beyond Recipes

While these low FODMAP butternut squash recipes can help manage symptoms, many people with sensitive digestive systems benefit from additional support. Alongside diet modifications, products like Casa de Sante's digestive enzymes and prebiotic & probiotic supplements can help optimize gut function and improve nutrient absorption.

Their herbal laxative formulation can also provide gentle relief for those struggling with constipation, which is common in many digestive disorders. What makes these products particularly valuable is that they're specifically formulated to be low FODMAP, eliminating the guesswork that often comes with supplement shopping when you have dietary restrictions.

Remember that the low FODMAP diet is typically a temporary elimination diet, and working with a healthcare professional to systematically reintroduce foods is an important part of the process. These butternut squash recipes can be a delicious part of your healing journey, providing comfort and nutrition while you navigate the path to better digestive health.