10 Low FODMAP Butternut Squash Recipes for Digestive Health

Living with digestive sensitivities doesn't mean you have to sacrifice flavor or comfort foods. Butternut squash is a versatile, low FODMAP vegetable (in appropriate portions) that can transform your meals while keeping your gut happy. Whether you're following a strict low FODMAP diet or simply looking to incorporate more gut-friendly foods into your routine, these ten butternut squash recipes will satisfy your taste buds without triggering uncomfortable symptoms.

Understanding Butternut Squash on a Low FODMAP Diet

Butternut squash is considered low FODMAP in servings of 1/4 cup (45g) according to Monash University's FODMAP database. This makes it an excellent option for those with irritable bowel syndrome (IBS) or other digestive disorders, as long as portion sizes are respected. The sweet, nutty flavor of butternut squash provides a comforting base for many dishes while delivering essential nutrients like vitamin A, vitamin C, potassium, and fiber.

When preparing these recipes, remember that combining multiple low FODMAP ingredients can sometimes create a high FODMAP meal if you're not careful with portions. Each recipe below has been specifically designed to maintain low FODMAP status when served as indicated, helping you enjoy delicious meals without digestive distress.

Breakfast Options with Butternut Squash

Butternut Squash Breakfast Hash

Start your day with a savory breakfast that's gentle on your digestive system. This colorful hash combines diced butternut squash with low FODMAP proteins and vegetables for a satisfying morning meal.

Butternut Squash and Bacon Breakfast Hash

Description: A hearty, savory breakfast that combines the sweetness of butternut squash with crispy bacon and eggs for a protein-packed start to your day.

• 1 cup butternut squash, diced small (stick to 1/4 cup per serving)
• 4 slices bacon, chopped
• 1 tablespoon garlic-infused olive oil
• 1/2 red bell pepper, diced
• 2 tablespoons green onion tops (green parts only)
• 1/2 teaspoon dried rosemary
• 1/4 teaspoon paprika
• Salt and pepper to taste
• 4 eggs

1. Cook bacon in a large skillet until crispy. Remove and set aside, leaving some fat in the pan.
2. Add garlic-infused oil and butternut squash to the skillet. Cook over medium heat for 8-10 minutes until squash begins to soften.
3. Add bell pepper and continue cooking for 3-4 minutes.
4. Return bacon to the pan, add green onion tops, rosemary, paprika, salt, and pepper.
5. Create four wells in the hash mixture and crack an egg into each. Cover and cook until eggs reach desired doneness.

Prep Time: 10 minutes

Cook Time: 20 minutes

Yield: 4 servings

Cuisine: American

Butternut Squash Smoothie Bowl

For those who prefer a sweeter breakfast, this smoothie bowl offers a nutritious option that's gentle on your digestive system. The natural sweetness of butternut squash pairs beautifully with warming spices for a comforting morning treat.

Spiced Butternut Squash Smoothie Bowl

Description: A creamy, nutrient-dense smoothie bowl featuring roasted butternut squash and warm spices, perfect for a gentle morning start.

• 1/2 cup roasted butternut squash, cooled
• 1/2 frozen banana
• 1/4 cup lactose-free Greek yogurt
• 1/4 cup lactose-free milk
• 1/4 teaspoon cinnamon
• Pinch of nutmeg
• 1 tablespoon maple syrup
• 1 scoop Casa de Sante Low FODMAP Vanilla Protein Powder (optional for extra protein)
• Toppings: 1 tablespoon pumpkin seeds, 1 tablespoon sliced strawberries, 1 teaspoon chia seeds

1. Combine squash, banana, yogurt, milk, spices, maple syrup, and protein powder (if using) in a blender.
2. Blend until smooth and creamy, adding more milk if needed to reach desired consistency.
3. Pour into a bowl and top with pumpkin seeds, strawberries, and chia seeds.

Prep Time: 5 minutes

Cook Time: 0 minutes (assuming pre-roasted squash)

Yield: 1 serving

Cuisine: Modern

Comforting Soups and Stews

Roasted Butternut Squash Soup

There's nothing quite like a bowl of warm soup when your digestive system needs some TLC. This roasted butternut squash soup is velvety, flavorful, and made without the high FODMAP ingredients typically found in commercial soups.

Low FODMAP Roasted Butternut Squash Soup

Description: A silky, comforting soup that highlights the natural sweetness of butternut squash without using onions or garlic.

• 2 cups butternut squash, peeled and cubed
• 2 tablespoons olive oil, divided
• 1 tablespoon fresh ginger, grated
• 1 tablespoon maple syrup
• 3 cups low FODMAP chicken or vegetable broth
• 1/2 cup lactose-free cream or coconut milk
• 1 teaspoon fresh thyme leaves
• Salt and pepper to taste
• 2 tablespoons pumpkin seeds for garnish

1. Preheat oven to 400°F (200°C).
2. Toss butternut squash with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 25-30 minutes until tender and caramelized.
3. In a large pot, heat remaining olive oil over medium heat. Add ginger and sauté for 1 minute.
4. Add roasted squash, maple syrup, and broth. Bring to a simmer and cook for 10 minutes.
5. Use an immersion blender to purée the soup until smooth.
6. Stir in lactose-free cream and thyme. Adjust seasoning to taste.
7. Serve garnished with pumpkin seeds.

Prep Time: 15 minutes

Cook Time: 40 minutes

Yield: 4 servings

Cuisine: International

Butternut Squash and Quinoa Stew

For a heartier option that still respects your digestive needs, this protein-packed stew combines butternut squash with quinoa and low FODMAP vegetables. It's perfect for meal prep and tastes even better the next day as the flavors meld together.

Moroccan-Inspired Butternut Squash and Quinoa Stew

Description: A warming, protein-rich stew with North African flavors that's both satisfying and gentle on sensitive stomachs.

• 1 cup butternut squash, cubed small
• 1/2 cup quinoa, rinsed
• 2 tablespoons garlic-infused olive oil
• 1 carrot, diced
• 1 red bell pepper, diced
• 1 tablespoon tomato paste
• 1 teaspoon ground cumin
• 1/2 teaspoon ground coriander
• 1/4 teaspoon cinnamon
• 1/4 teaspoon turmeric
• 4 cups low FODMAP vegetable broth
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro, chopped (for garnish)
• Salt and pepper to taste

1. Heat garlic-infused oil in a large pot over medium heat.
2. Add carrot and bell pepper, sauté for 5 minutes until softened.
3. Stir in tomato paste and spices, cook for 1 minute until fragrant.
4. Add butternut squash, quinoa, and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until quinoa and squash are tender.
5. Stir in lemon juice and adjust seasoning.
6. Serve garnished with fresh cilantro.

Prep Time: 15 minutes

Cook Time: 30 minutes

Yield: 4 servings

Cuisine: Moroccan-inspired

Main Dishes Featuring Butternut Squash

Butternut Squash Risotto

Traditional risotto often contains high FODMAP ingredients like onions and garlic, but this version uses FODMAP-friendly alternatives to create a creamy, comforting dish that won't trigger symptoms. The natural creaminess of butternut squash enhances the texture without adding any digestive discomfort.

Low FODMAP Butternut Squash Risotto

Description: A creamy, comforting risotto that uses butternut squash to enhance both flavor and texture without triggering IBS symptoms.

• 1 cup arborio rice
• 1 cup butternut squash, diced small
• 2 tablespoons garlic-infused olive oil
• 1/2 cup dry white wine (optional)
• 4 cups warm low FODMAP chicken or vegetable broth
• 1/4 cup grated Parmesan cheese (aged over 24 months is lower in lactose)
• 2 tablespoons green parts of spring onions, chopped
• 1 tablespoon fresh sage, chopped
• 2 teaspoons lemon zest
• Salt and pepper to taste

1. In a large saucepan, heat garlic-infused oil over medium heat.
2. Add butternut squash and sauté for 5 minutes until beginning to soften.
3. Add arborio rice and stir to coat with oil. Toast for 2 minutes.
4. If using, add wine and stir until absorbed.
5. Add warm broth one ladle at a time, stirring constantly and waiting until each addition is absorbed before adding more.
6. Continue this process for about 18-20 minutes until rice is creamy and al dente.
7. Stir in Parmesan, green onion tops, sage, and lemon zest.
8. Season with salt and pepper to taste.

Prep Time: 10 minutes

Cook Time: 30 minutes

Yield: 4 servings

Cuisine: Italian-inspired

Butternut Squash and Turkey Meatballs

These protein-packed meatballs incorporate butternut squash for added moisture and nutrition. They're perfect served over low FODMAP pasta or zucchini noodles for a complete meal that's both satisfying and digestive-friendly.

For those looking to boost their protein intake while managing digestive issues, Casa de Sante's Low FODMAP Certified Protein Powder can be a great addition to your post-workout smoothie or morning routine. Their digestive enzymes can also help support optimal nutrient absorption, especially when introducing new foods like butternut squash into your diet.

Side Dishes and Appetizers

Roasted Butternut Squash Fries

Crispy Butternut Squash Fries

Description: A healthier alternative to potato fries that delivers a sweet-savory flavor profile with a satisfying crunch.

• 1 medium butternut squash, peeled and cut into fry shapes
• 2 tablespoons olive oil
• 1 teaspoon dried rosemary
• 1/2 teaspoon paprika
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper

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

Prep Time: 15 minutes

Cook Time: 40 minutes

Yield: 4 servings

Cuisine: American

Butternut Squash Salad

This refreshing salad combines roasted butternut squash with crisp greens and a tangy dressing for a light yet satisfying side dish or lunch option. The combination of textures and flavors makes it anything but boring.

Desserts with Butternut Squash

Butternut Squash Pudding

Spiced Butternut Squash Pudding

Description: A silky, comforting dessert that tastes like pumpkin pie filling but is made with low FODMAP ingredients.

• 1 cup roasted butternut squash puree
• 1 cup lactose-free milk
• 1/4 cup maple syrup
• 2 tablespoons cornstarch
• 2 egg yolks
• 1 teaspoon vanilla extract
• 1/2 teaspoon cinnamon
• 1/4 teaspoon nutmeg
• Pinch of salt
• Lactose-free whipped cream for serving (optional)

1. In a saucepan, whisk together milk and cornstarch until smooth.
2. Add squash puree, maple syrup, spices, and salt. Heat over medium, stirring constantly.
3. When mixture begins to simmer, whisk a small amount into egg yolks to temper them.
4. Return egg mixture to the pan and cook for 2-3 minutes until thickened.
5. Remove from heat and stir in vanilla extract.
6. Pour into serving dishes and chill for at least 2 hours.
7. Serve with a dollop of lactose-free whipped cream if desired.

Prep Time: 10 minutes

Cook Time: 10 minutes

Chill Time: 2 hours

Yield: 4 servings

Cuisine: American

Supporting Your Digestive Health Beyond Recipes

While these low FODMAP butternut squash recipes can help manage digestive symptoms, a comprehensive approach to gut health often includes more than just diet. For those with persistent digestive issues, Casa de Sante offers a range of gut-friendly supplements that complement a low FODMAP eating plan. Their digestive enzymes can help break down food more efficiently, while their probiotic and prebiotic formulations support a healthy gut microbiome—crucial for those with IBS and other digestive disorders.

Remember that individual tolerance to FODMAPs varies, and it's always best to work with a healthcare provider or registered dietitian when managing digestive conditions. These recipes serve as a starting point that you can adjust based on your personal tolerance levels and taste preferences.

With these ten butternut squash recipes in your repertoire, you can enjoy the nutritional benefits and comforting flavor of this versatile vegetable without compromising your digestive health. From breakfast to dessert, butternut squash proves that eating for gut health can be both delicious and satisfying.