Low-FODMAP Pumpkin Pasta and/or Simmer Sauce; Gluten-free, Vegan

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Flavors of fall!

This is a simple, creamy, and delicious recipe for low-FODMAP Pumpkin Pasta or simmer sauce.  I love to serve it over low-FODMAP, GF shells or penne, but it is also amazing with chicken breasts, sautéed spinach, or grilled shrimp.

This pumpkin pasta sauce is more savory than sweet, and lightly spiced, but you can opt to amp up the cinnamon and nutmeg if your prefer it that way 🙂

Make sure to check out some recommended pasta brands on my low-FODMAP Grocery Shopping Blog.

For more low-FODMAP Pumpkin ideas- see my low-FODMAP Best Pumpkin Recipe Collection!

You may also love my:

Or check out over 450 more low-FODMAP recipes on the blog. IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting).

Serves: 4

Prep time: 5 minutes

Cook time: 12 minutes

Total time: 17 minutes


  • 2 tablespoons garlic infused oil
    • Infused oils will contain the flavor of garlic, but not the difficult to digest FODMAPs! Enjoy these if you like! See my low-FODMAP Grocery Shopping Blog for details
  • 1/2 cup (75g) minced red bell pepper (about 3/4 medium bell pepper)
    • 43g red bell pepper is one low-FODMAP serving due to fructose
  • 8 fresh sage leaves
  • 1 sprig fresh rosemary
  • 1 cup (225g) pure canned pumpkin puree
    • 1/3 cup (75g) is one low-FODMAP serving due to GOS and fructans
    • You can freeze leftover canned pumpkin in a freezer bag or container
    • This is not the same as pumpkin pie filling
  • 2 tablespoons tomato paste
    • 2 tablespoons (28g) is one low-FODMAP serving due to fructans
    • Check that your brand does not contain onion or garlic
  • 1/2 cup lactose-free half and half, or full fat canned coconut milk (for dairy-free, vegan option)
    • I used coconut milk
  • 1/2 cup low-FODMAP vegetable or chicken broth (for non-vegan), prepared
  • 1/8 teaspoon ground nutmeg
  • 1/8 teaspoon ground cinnamon
    • *Note that this pasta sauce is not heavily ‘pumpkin spiced’.  If you want a stronger flavor, then add more to your taste
  • 1/2 teaspoon salt, plus to taste
  • 1/4 teaspoon freshly ground pepper, plus to taste
  • 1 teaspoon sugar (optional)
  • Your preferred low-FODMAP, GF pasta, prepared

Optional garnish:

  • 1/4 cup chopped toasted pumpkin seeds, walnuts, pecans, or hazelnuts
  • 1/4 cup toasted pine nuts
  • 1/2 cup shredded Parmesan cheese (omit for vegan, dairy-free)


  • Place a large skillet over medium heat and add the garlic infused oil and red bell pepper
  • Cook until bell pepper is soft, then remove pepper from skillet to a small bowl for later
  • Turn heat down slightly, and place tomato paste, pure pumpkin, and half and half, or coconut milk in the skillet and whisk until smooth
  • Add the low-FODMAP vegetable or chicken broth, and fresh herbs
  • Stir until combined, then cook on low heat for about 5 minutes to allow the herbs to infuse the sauce
  • Remove large pieces of the herbs and add cinnamon, nutmeg, salt, and pepper
  • Stir in cooked red bell peppers and toss to coat, taste sauce, and add seasoning and optional sugar, as desired
  • Serve over your favorite pasta, with optional garnish, or store in a mason jar in the refrigerator once cooled
    • Tastes even better after a day in the fridge
    • Lasts about 5-7 days after preparation, can also be frozen if desired

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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