Perfectly roasted low FODMAP pumpkin wedges recipe, topped with feta cheese. An easy appetizer for fall entertaining or a side dish for the holiday season ahead!
This beautiful Low FODMAP Roast Pumpkin Wedges recipe proposes new ways to enjoy your oven baked pumpkin. It’s a game changer when it comes to flavor and you can easily make it with two simple hacks!
Make a simple homemade herbed marinade and massage the pumpkin wedges before roasting. This quick marinade includes basic ingredients such as: olive oil, thyme, rosemary, oregano, paprika, salt and black pepper. And if you don’t like to get your hands dirty, you can use a big ziplock bag to massage and coat the pumpkin.
The balance of flavors of the sweet pumpkin with the salty feta makes all the difference!! And it’s what makes this recipe perfect for an appetizer but also for a side dish. Of course it is also possible to serve the roast pumpkin wedges as a side dish without the feta cheese. It will still be favorful, due to the marinade mentioned above.
Which pumpkins are low FODMAP?
When it comes to pumpkin, unfortunately we don’t have many low FODMAP options for the first phase of the diet. According to Monash University we can have, per meal:
- Green serving: japanese pumpkin / kabocha squash (pictured below). No fodmaps detected. We can eat freely, according to appetite. Great!!
- Green serving: pumpkin seeds (pepitas). Recommended serving: 2 tablespoons
- Yellow serving: up to 1/3 cup (75g) of canned pumpkin (GOS and fructan)
- Red serving: up to 1/3 cup (45g) of butternut squash (GOS and mannitol)
With a hard deep-green skin and an intense yellow-orange color on the inside, the Japanese pumpkin has an exceptional sweet flavor and a texture similar to pumpkin and sweet potato combined. An average kabocha weighs two to three pounds and can taste like russet potatoes or chestnuts. No wonder it can make an amazing side dish.
This kabocha squash is not easy to find here in Europe, but sometimes you can spot them in season, on the local farmers’ market. And because this is the only pumpkin we can eat, I love creating new recipes from muffins to soups. Check out my collection of low FODMAP pumpkin recipes below.
Japanese pumpkin/ kabocha squash soups
Japanese pumpkin/ kabocha squash stews
Japanese pumpkin/ kabocha squash side dishes
Japanese pumpkin/ kabocha squash sweets
And if you’d like to know how to make pumpkin seeds and pumpkin seeds pesto, check out this post.
This Low FODMAP Roast Pumpkin Wedges recipe is quick, easy and makes a delicious appetizer or side dish for your Thanksgiving feast or Christmas dinner!
And if you have your own hacks on how to roast your pumpkin to perfection, feel free to share on the comments below. I would love to hear them!
Low FODMAP Roast Pumpkin Wedges
- 2 lbs | 1kg Japanese pumpkin / kabocha squash
- 3 tbsp olive oil
- 1 tbsp thyme
- 2 tsp rosemary
- 1 tsp oregano
- 1 tsp paprika
- 2 tsp kosher salt
- Pinch of black pepper
- 5.3 oz | 150g feta cheese crumbled
- 2 tbsp pumpkin seeds / pepitas (optional)
- Preheat oven to 400ºF | 200ºC and line a large baking tray with parchment paper.
- With a sharp long knife, cut pumpkin in half (leaving the skin on) and remove seeds with a tablespoon. Using the ridges in the pumpkin skin, cut into wedges of 1-inch | 2,5 cm wide.
- Place wedges in a big ziplock bag and add olive oil, herbs and spices. Close the bag and massage the pumpkin wedges for a couple of minutes until well coated on all sides with the herbed mixture. You can also massage the pumpkin directly on the baking tray with your hands. Leave to marinate for 15 minutes or roast immediately.
- Open the bag and lay out pumpkin wedges on the baking tray, spaced apart.
- Roast pumpkin for 40-60 minutes, in the middle-top of the oven, flipping halfway though. The pumpkin wedges should be golden brown on top.
- Remove from oven, crumble the feta cheese over the top and sprinkle with pepitas and some leftover thyme for garnish. Serve warm.