Low FODMAP Gluten Free Spaghetti Squash

Total time1 hr

Prep time10 min

Cook time45 min

This roasted spaghetti squash turns into tender, golden strands with almost no effort, thanks to a simple high-heat roast that coaxes out its naturally sweet, mild flavor. Once forked into long ribbons, the squash gets tossed in a warm, herby butter sauce brightened with a pinch of red pepper flakes and a generous handful of fresh parsley. A light shower of finely grated Parmesan on top adds a salty, savory finish without overwhelming the dish. It's a cozy, low-effort side or light main that eats like pasta but keeps things simple and gentle on the stomach. This is a solid pick for a low FODMAP kitchen, easy to portion and just as good the next day reheated. Serve it alongside grilled chicken or a simply seared piece of fish for a complete, comforting plate.

About Fig

Fig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.

Learn more →

Ingredients

4 servings

1 medium spaghetti squash (about 3 lb)
Spaghetti Squash Delta Fresh Spaghetti Squash Eubanks Produce Farms Spaghetti Squash
Sarah's Homegrown Spaghetti Squash
See all
2 tbsp olive oil
½ tsp salt
¼ tsp black pepper

For the sauce

2 tbsp unsalted butter
3 cloves garlic, minced
Chef's tip
Swap it in for an equal amount of the oil or butter the recipe cooks with - do not add it on top of the existing fat.
¼ tsp red pepper flakes (optional)
2 tbsp fresh parsley, finely chopped

For serving

¼ cup parmesan cheese, finely grated (optional)

Instructions

1
Preheat the oven to 400°F (205°C). Line a baking sheet with parchment paper or foil.
2
Halve the spaghetti squash lengthwise with a large knife and scoop out the seeds and stringy pulp with a spoon. Brush the cut sides with the olive oil and season evenly with the salt and black pepper.

Want the full recipe?

Create a Fig account for step-by-step instructions, access to our full recipe library, and more!