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Low FODMAP Spaghetti Squash Bowl


Low FODMAP Spaghetti Squash with Veggies and Shrimp

I've been making some variation of this spaghetti squash bowl for years and I recently tweaked the plant-based recipe and added sautéed shrimp. I knew I had to share it with you all because it was SO delicious! Whether you want to stick to the recipe below or omit the shrimp and keep it vegetarian, this recipe is a delicious, fiber-filled dish that is suitable for low FODMAP and gluten free dietary needs. I hope you love it as much as we (and my clients) do!

low-fodmap, gluten-free, spaghetti squash with sautéed shrimp and vegetables
Delicious Spaghetti Squash Bowl!

Ingredients (serves 5):

1 medium spaghetti squash

16 oz shrimp, raw, peeled (if frozen, thaw first)

1 medium zucchini, diced

¼ C garlic infused olive oil (I like to use Fody Foods*)

1/2 C grape tomatoes, halved

4 C spinach

3/4 C feta cheese, crumbled (can omit or swap for another low lactose cheese or dairy-free, low FODMAP cheese alternative)

1/3 C pumpkin seeds

2 basil leaves, chopped

1/4 tsp salt

½ tsp ground black pepper

1 tsp oregano

*You can use my affiliate discount code 1118alavy at for 20% off your first order!


  1. Preheat oven to 375 degrees. Cut spaghetti squash lengthwise. Remove pulp. Take ~1 Tbsp olive oil and rub on surface (flesh side) of spaghetti squash. Sprinkle salt and pepper, rub into spaghetti squash. Place on baking sheet (skin facing upward, flat side on the tray) and bake for approximately 50 minutes.

  2. After spaghetti squash has been cooking for approximately 30 minutes, start cooking the shrimp and veggies. Drizzle 1 Tbsp oil in a medium-sized pan and warm over medium heat. Add the shrimp and sprinkle 1/4 tsp salt, 1/8 tsp pepper, as well as the oregano. Cook 3-4 minutes on each side, until cooked through. Remove from heat and set aside.

  3. Pour ~1 Tbsp olive oil in large skillet and warm over medium heat. Add zucchini. Cook approximately 5 minutes, stirring occasionally. Add halved tomatoes to skillet with zucchini. Cook another 5 minutes, stirring occasionally. Add spinach and cook until wilted, approximately 2 minutes.

  4. Remove skillet from heat. Remove squash from oven and allow to cool for 5 minutes. Pull squash with a fork. It should be easily removed and appear as long, thin, soft strands of spaghetti. If this is not the case, continue to cook squash and resume once squash is finished cooking (*note: I like to take an oven mitt, cover it with a sheet of paper towel to prevent oil from getting all over it and hold the squash in one hand – the hand with the mitt – and use a fork with my other hand to remove strands, so I do not burn my hand).

  5. Add squash to skillet with vegetables and and warm over low-medium heat. Add cooked shrimp, remaining olive oil, pumpkin seeds and chopped basil to skillet. Cook approximately 5 minutes, stirring occasionally. Mix in cheese (optional) and cook 1-2 minutes. Serve hot.

Nutrient Analysis Per Serving:

Calories 425 calories, Total Fat 24 g, Saturated Fat 7 g, Cholesterol 158 mg, Carbohydrates 32 g, Fiber 9 g, Protein 28 g, Sodium 586 mg, Calcium 279 mg

*Note: This post contains affiliate links, meaning I will make a commission if a purchase is made using that link at no additional cost to you. I never promote a product that I do not truly love on my website and all opinions are my own.

***If you are gluten free and need to avoid all possible sources of cross-contact, such as in the case of celiac disease, I recommend using certified gluten free ingredients.


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