It can sometimes be hard to know where to start when it comes to a crowd pleasing vegetarian or vegan main. Sometimes it feels like there’s no standardised option that can simultaneously cater to gluten free, nut free and low FODMAP diners. Enter: this delicious low FODMAP stuffed pumpkin. It looks gorgeous, tastes excellent and can cater to a whole host of different dietaries.
Low FODMAP stuffed pumpkin
This delicious stuffed pumpkin uses a low FODMAP and gluten free stuffing base. Leek and spring onion greens are sautéed in butter with plenty of herbs and plenty of flavour. Gluten free bread cubes are cooked in to absorb that delicious herbaceous flavour.
To complete the dish, we’re using a roasted pumpkin that has had some of the flesh scooped out (Chef’s treat). After brushing it in a maple mustard glaze, the pumpkin is filled with the delicious stuffing mix.
After it has baked again, you can serve the pumpkin as is or top it with some pomegranate arils for some festive colour and a pop of fresh acidity.
And there you have it! A delicious and beautiful main dish for vegetarians and vegans (as well as those with FODMAP concerns).
Recipe notes
I have tested this recipe with butternut pumpkin and with Kent/Japanese pumpkin. Personally, I found that the only Kent pumpkins I could find were too big and resulted in an unsatisfying ratio of pumpkin to stuffing. If you can find a small Kent pumpkin, this recipe does work in the same way as shown in the photos.
Try to find a smaller pumpkin if you can. Really big ones seem like a good idea in theory, but I find you end up getting too much pumpkin.
If you would prefer not to slice a large pumpkin, buy two halves. Butternut is generally sold sliced in half lengthways which is what we want for this recipe. Choose evenly sized pieces so that they cook evenly.
To make this recipe vegan, use a plant-based butter and a gluten free vegan bread variety.
There is some difference in opinion as to the FODMAP threshold for butternut pumpkin. If it works for you, the remaining ingredients in this dish are low FODMAP. See the notes in the section below.
FODMAP notes
I have called this recipe ‘lower FODMAP’ because the pumpkin introduces a bit of a variable. Firstly, it’s almost impossible to ask you to buy a pumpkin that is exactly 966g-1.28kg (Kent pumpkin is low FODMAP in 161g serves as of October 2025). Secondly, there is a varied opinion on the FODMAP threshold of pumpkin when comparing Monash and FODMAP Friendly.
Monash says that Kent/Japanese pumpkin is the lowest FODMAP variety at a maximum of 161g servings. FODMAP Friendly says that butternut and Grey/Queensland blue are the lowest FODMAP at a maximum serving of 214g cooked (Butternut) and 214g uncooked (Grey/Queensland Blue). So, whether or not you consider this recipe to be low FODMAP depends on how people servings and whose thresholds align with your own tolerances.
Leek greens are low FODMAP in serves of up to 500g per person. Spring onion greens are low FODMAP in serves of up to 96g per person. In 97g serves, they contain moderate fructose.
Shiitake mushrooms are low FODMAP in serves of up to 16g per person. In 17g serves, they contain moderate amounts of mannitol. This recipe uses 50g total divided between 6-8 serves.
Butter is low FODMAP in serves of up to 500g per person (although fat can affect gut motility).
Pomegranate arils (which are optional) are low FODMAP in up to 52g serves per person. In 53g serves, they contain moderate fructans.
A quick note on the gluten free bread
Although gluten free bread is generally a lower FODMAP option, not all store bought gluten free breads are suitable on a low FODMAP diet. Ingredients like bean flours, inulin and high fructose sugars sneak their way into ‘bread’ sold at the supermarket. Always read the labels and make sure you choose a bread that’s right for you.
This goes for multiple allergies or requirements, too. If you can’t have eggs, nuts, milk or any other product be sure to read the labels. These ingredients are often in gluten free breads sold commercially. I have lots of gluten free bread recipes on my site that are most often egg free, milk free and xanthan gum free (which can be an issue with corn allergies among other things).
If you intend to make your own gluten free bread for the stuffing, I recommend doing it a day or two (or three) beforehand. The bread needs time to stale a little so it crisps up nicely in the stuffing.
More lower FODMAP festive dishes
- Lower FODMAP shaved Brussels salad
- Low FODMAP gluten free onion rings
- Low FODMAP garlic green beans
- Low FODMAP French onion dip
- Low FODMAP vegan nut loaf (without nuts)
Gluten free vegetarian stuffing filled roasted pumpkin
Ingredients
For the pumpkin:
- 1 medium butternut or Kent pumpkin about 2kg see notes
- 10-20 ml (2-4 teaspoons) neutral oil
- Salt to season
For the low FODMAP stuffing:
- 75 g butter salted, unsalted or a good quality dairy free butter
- 10 g (1 small bunch) sage leaves, woodier stalks removed and finely chopped
- 5 g (1/2 small bunch) rosemary, weighed after woody stalks removed and then finely chopped
- 5 g (1/2 small bunch) thyme, weighed after woody stalks removed and then finely chopped
- 50 g fresh shiitake mushrooms finely chopped
- Green part of 1 large leek thoroughly washed and finely chopped
- 125 ml (1/2 cup)* vegan low FODMAP beef stock (I used Massel)
- Greens of 1 large bunch of spring onions approximately 150g greens
- Seasoning to taste
- 250 g day old gluten free bread torn into small chunks (I tested Abbotts Bakery and Wonder White white bread varieties)
For the pumpkin glaze:
- 10-20 ml (2-4 teaspoons) maple syrup
- 1 tablespoon Dijon mustard I like Maille
- Lemon zest and juice to your tastes
- Chilli flakes to your taste (optional)
- Fresh black pepper to your tastes
To finish:
- Pomegranate arils to garnish (optional but delicious)
Instructions
- Preheat the oven to 180C/356F.
- Carefully slice your pumpkin in half lengthways. Thoroughly grease and season the pumpkin pieces and place them on a baking tray, flesh side up.
- Bake the pumpkin for 60 minutes. The flesh should be soft and the skin should be golden.
- Set aside to cool a little while you make the stuffing.
- To make the stuffing, have all your ingredients washed, chopped and organised before you start. The recipe moves quickly once it gets going. Whisk up the pumpkin glaze while you’re at it.
- Heat a large skillet over a medium heat. Add the butter and allow it to melt, then add the herbs, shiitake and leek greens. Cook for 3-5 minutes or until softened and super fragrant, adding splashes of stock whenever necessary. Add the spring onion greens and cook for another minute or so.
- Add the small chunks of bread and stir thoroughly to combine everything. Taste and season thoroughly and according to your preferences.
- Allow the stuffing to cook through until it has dried out, then remove from the heat.
- Use a spoon to dig out about 3/4 -1 cup of pumpkin flesh to allow the pumpkin to be stuffed.
- Season the pumpkin again, then brush with the pumpkin glaze. I like to use the whole batch of glaze, you might prefer a bit less.
- Add the stuffing to the space you have created in the pumpkin. Divide it equally between each piece and press down thoroughly to get all the stuffing in there.
- Return the pumpkin to the oven for 20 minutes or until the stuffing is golden brown on top. Top with the pomegranate arils and serve.
Notes
- See the FODMAP thresholds, ingredient notes and tips in the body of the post.
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