Low FODMAP Baked Butternut Squash

Posted on November 13, 2020

We love a good bake here at FODMAP Friendly! This low FODMAP Baked Butternut Squash is no exception.  This is a fantastic way to pack in more vegetables to your diet!

Butternut squash is a lovely and hearty vegetable –  easily obtained and full of our much needed vitamins and minerals such vitamin A, vitamin C, potassium and magnesium.

In traditional savoury bakes, you’ll often see onion, garlic and cheese used. The fructans in onion & garlic and lactose in dairy products are two FODMAPs that those with IBS aim to reduce when following the low FODMAP diet. To make this bake FODMAP Friendly, we have included FODMAP Friendly Certified lactose free Liddells Tasty Cheese, FreeFOD Garlic Replacer and Lewis & Son Free Range Chicken Broth.  Leggo’s Classic Tomato with Chunky Tomato & Herb Pasta Sauce has also been included and it does not contain onion or garlic like many traditional pasta sauces.

You’ll notice that lentils feature in our baked butternut. Canned lentils are low FODMAP in 1/2 cup serves as enough of the galacto-oligosaccharides leach out of the lentils and into the brine.  Just ensure you wash and rinse the lentils well before using in your bake to reduce the GOS content as much as possible.

Low FODMAP Baked Butternut Squash

Serves 4


1 whole butternut squash, washed, slice down middle from the stem to the root end, scoop out seeds
1 Tbsp butter, melted for butternut
2 Tbsp butter for rice
1 cup of rice
2 cups of chicken broth – Lewis & Son Free Range Chicken Broth
3/4 cup of cheddar cheese – great option is lactose free Liddells Tasty Cheese
2 cups of canned lentils, drained and rinsed
1-2 cups of Leggo’s Classic Tomato with Chunky Tomato & Herb Pasta Sauce
70g cup of corn kernels
1stp cumin
1/1 cup of fresh cilantro, freshly chopped
1 tsp FreeFOD Garlic Replacer
Salt & pepper to taste
2-4 Tbsp Sour Cream – you can have even more with Green Valley Creamery Lactose Free Sour Cream


1. Pre heat oven to 200⁰C (fan forced) or 400⁰F.
2. Line a baking tray with baking paper.
3. Place the butternut squash in the baking tray, the inside facing up.
4. Brush butternut with melted butter and sprinkle with salt.  Cook for 50-60 minutes in the oven, or until soft.  Remove and let cool.
5. Scoop a little of the soft butternut out to make a bowl out of the butternut.  The extra butternut you have scooped out can be used as you wish, it is extra.
6. While the butternut is in the oven, use a large pot.  Melt 2 Tbsp butter and add rice, stirring to coat rice in the butter.  Then add the chicken broth.
7. Bring this broth to the boil, cover and reduce the heat, simmering for 15 to 20 minutes.
8. When the rice is cooked, stir 1/2 cup of cheese, lentils, Leggo’s Pasta Sauce, corn, cumin, cilantro, garlic replacer.  Mix well, taste and add salt and pepper as per your preference.
9. Spoon this mixture into the butternut bowls and fill.  You may have extra rice left over which is great to have for lunch the next day with a salad.
10. Sprinkle some grated cheese and bake for a further 15 minutes, until cheese has melted.
11. Top with 2 Tbsp of sour cream and enjoy

Leggo’s Classic Tomato with Chunky Tomato & Herb Pasta Sauce is available from Woolworths supermarkets.

Liddells Tasty Cheese is available from Coles, Woolworths & Independent Supermarkets in Australia.

FreeFOD Garlic Replacer is available online

Lewis & Son Free Range Chicken Broth is available at Independent Supermarkets in Australia.



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