A simple & gourmet recipe for low-FODMAP Spinach and Cheese Stuffed Shells, using store-bought pasta and marinara. IBS-friendly and gluten-free.
If you are like me, you may have thought that you could never have stuffed shells on the low-FODMAP diet. UNTRUE! With all the great gluten-free pasta options available, and the ease of getting lactose-free cheeses at the store, you can make this recipe for stuffed shells taste just like you remember.
I use low-FODMAP portions of tomato sauce, and simplify my life by purchasing commercially available products during the week. For special occasions, my low-FODMAP Marinara provides an extra-special burst of flavor.
My shells are stuffed with cottage cheese, instead of ricotta, since lactose-free brands make me less worried about my tummy. If you can source lactose-free ricotta, then that will also sub nicely 1:1.
You will note that there is no actual garlic in this low-FODMAP recipe. However, you will taste garlic flavor throughout due to use of garlic- infused oil. These are a pantry staple (Dr. Rachel’s Recipe Substitutions for the Low-FODMAP Diet a.k.a ‘Pantry-Swaps’) shares other great tips for recipe modifications). Since FODMAPs are not dissolved in an oil base, these are a perfect way to add flavor and richness to a recipe and keep your tummy happy.
For other amazing meals, see my Dr. Rachel’s Best Collection of Low-FODMAP Family Meals; Easy and Kid Friendly.
You may also love my:
- Ultimate Low-FODMAP Chicken Parmesan / Parmigiano; Gluten-free
- Low-FODMAP 30-Minute Skillet Chicken Cacciatore; Gluten-free, Dairy-free
- Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
- 30-Minute “Marry-me Chicken”; Low-FODMAP, Gluten-free
- Classic Low-FODMAP Italian Meatballs Recipe; Gluten-free
Or check out over 600 more low-FODMAP recipes on the blog. IBS Friendly!
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Gluten-free Cheese & Spinach Stuffed Jumbo Pasta Shells
A simple & gourmet recipe for low-FODMAP Spinach and Cheese Stuffed Shells, using store-bought pasta and marinara. Gluten-free!
- Prep Time: 20 minutes
- Cook Time: 55 minutes
- Total Time: 1 hour 15 minutes
- Yield: 8 servings 1x
- Category: Entree
- Method: Cooking/Baking
- Cuisine: Italian
- Diet: Gluten Free
Ingredients
- 8 ounces gluten-free, low-FODMAP jumbo shell pasta (about 25 shells)*
- 1 tablespoon garlic-infused olive oil*
- 1 tablespoon olive oil
- 3 scallions, green tips only, chopped*
- 9 ounces (255 g) fresh spinach, leaves removed, chopped*
- 16 ounces (453g) lactose-free, small-curd cottage cheese, well drained*
- 2 large eggs
- 1/8 teaspoon ground nutmeg
- 1/4 teaspoon kosher salt, plus for cooking pasta
- 1/4 teaspoon freshly ground pepper
- 3/4 cup (75 g) Parmesan cheese, grated, divided*
- 2 & 1/2 cups (10 ounces; 300 g) mozzarella cheese, grated, divided*
- 1/4 cup (25g) fresh basil, finely chopped, plus for garnish
- 24 ounces low-FODMAP marinara sauce*
Instructions
- Preheat the oven to 375°F and place rack in the center of the oven. Set up a 13×9 inch casserole with baking spray
- Prepare the pasta according to the package directions, adding 1 tablespoon of salt to the cooking water
- While the pasta is cooking, heat the olive oil in a large skillet over medium heat. Add scallion tips and spinach and allow to cook (covered or uncovered) until wilted
- Transfer spinach to a cutting board and chop further if needed to small pieces, blotting excess moisture
- Once pasta is cooked, drain and rinse with cold water, then toss with the 1 tablespoon garlic-infused olive oil and lay the pasta in your prepared casserole dish so they don’t stick together
- In a large bowl, mix the lactose-free cottage cheese, eggs, nutmeg, salt, and pepper until combined
- Add about half of each cheese, then the basil, and cooked spinach
- Transfer the cheese mixture to a large zip-type plastic bag and cut one corner with scissors
- Squeeze the filling into each shell, then lay in the casserole dish until all are filled
- You can also use a small cookie scoop
- You don’t need to be super tidy with laying out the shells
- Cover with the marinara sauce
- Place in the oven, covered with foil or a lid, for 30 minutes
- Remove, then top with the remaining mozzarella and Parmesan, and leave uncovered
- Replace in oven another 15 minutes until golden brown
- Top with additional basil, and serve hot
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using FODMAP data at time of posting
- This meal does have large amounts of cheese and is higher in fat. Although low in lactose, if you don’t tolerate milk products, or high-fat foods well, then limit portion size appropriately
- I used Tinkyada brown rice pasta shells; these do remain firm, so I cooked them for 15 minutes
- Mozzarella and Parmesan cheeses are low-FODMAP in 40g servings, however, larger amounts may be tolerated due to lactose levels being low (per FODMAP Friendly, 660g for mozzarella and 1025g for Parmesan). It is important to recognize in some situations the Monash app serving sizes overlay a recommended ‘healthy’ portion; and thus aren’t necessarily dictating the maximum FODMAP load of that food
- Ricotta cheese is a higher lactose cheese, therefore I used lactose-free cottage cheese in this recipe. You can substitute ricotta cheese 1:1 if you tolerate lactose. Alternatively, you may ‘treat’ your ricotta with lactase drops (like Lacteeze or Milkaid) for 24 hours prior to use, and thereby render it lactose-free. If you can find lactose-free ricotta where you live that will work too!
- I suggest draining the cottage cheese well prior to use
- Spinach is low-FODMAP in 75g servings
- The green tip of the scallion is low in FODMAPs, avoid the bulbs
- Infused oils contain flavor but not FODMAPs! These are an amazing way to get the flavors you love without the bellyache
- You may use a store-bought Marinara or make your own. About 4 ounces is one low-FODMAP serving. Prego Sensitive and Rao Sensitive are store-bought options that I use regularly
- Read about cheese and FODMAPS here: Dr. Rachel’s FODMAP Facts: Is Cheese Low-FODMAP?
