Spaghetti Squash Lasagna is a lightened up version of my mom’s homemade lasagna that we enjoy every year during the holidays. Low FODMAP and gluten free.

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Spaghetti Squash Lasagna #lowfodmap #tararochfordnutrition #glutenfreedinner

Is there a food you only eat at a certain time of the year?

For me, that food is lasagna and we eat it on Christmas day. Because of this tradition I almost never make lasagna any other time of year (aside from dinner parties…it’s a great dish to feed a crowd!). Lately, I feel like I’ve seen some form of a lasagna made with spaghetti squash pop up on the internet several times (on Pinterest, my Facebook feed, other food blogs, etc) and it just sounds so good! I though I should put a low FODMAP twist on my mom’s traditional lasagna filling and make it with spaghetti squash instead of pasta for an additional vegetable boost.

This meal is extremely filling and oh so flavorful!

Spaghetti Squash Lasagna Tips

  • 1 cup of spaghetti squash is considered low FODMAP and 2.5 cups of spaghetti squash contain a moderate amount of fructans according to Monash University. To keep this dish low FODMAP, my recommendation is to serve half of a spaghetti squash as one serving (it is still very filling this way!).
  • For this recipe, we cook the spaghetti squash ahead of time. While you can use any method, my favorite method (described in the recipe below) is to bake the spaghetti squash whole. This makes it much easier to cut in half length wise.

Spaghetti Squash Lasagna #lowfodmap #tararochfordnutrition #glutenfreedinner

Spaghetti Squash Lasagna #lowfodmap #tararochfordnutrition #glutenfreedinner

Spaghetti Squash Lasagna is tasty and hearty! Pair it with your favorite side salad and call it a meal 🙂

Spaghetti Squash Lasagna #lowfodmap #tararochfordnutrition #glutenfreedinner

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Spaghetti Squash Lasagna #lowfodmap #tararochfordnutrition #glutenfreedinner

Spaghetti Squash Lasagna

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  • Author: Tara Deal Rochford
  • Total Time: 1 hour 20 minutes
  • Yield: 4 servings 1x


Spaghetti Squash Lasagna is a lightened up version of my mom’s homemade lasagna that we enjoy every year during the holidays. Low FODMAP and gluten free.



1 spaghetti squash

1 tablespoon garlic infused olive oil, FODY Foods

1 lb ground turkey

2 cups (or 2 handfuls) baby spinach

1 tablespoon oregano

1 tablespoon Italian seasoning*

½ teaspoon salt

14.5 oz can diced tomatoes, low sodium or no salt added

1/2 cup low FODMAP marinara sauce, FODY Foods or Rao’s Homemade Sensitive Formula Marinara

½ cup mozzarella cheese

8 oz cottage cheese, Green Valley Creamery lactose free for low FODMAP


For the squash: Preheat the oven to 425 degrees Fahrenheit. Wash and dry the spaghetti squash, then poke small holes in the outside of it with a fork or knife. Place the entire squash in the oven and roast for 1 hour, or until tender to the touch. Remove from the oven, carefully cut the squash in half, then scoop out the seeds and discard them. Run a fork through the spaghetti squash to make it look like spaghetti, and scoop about half of the “spaghetti” out of each half (which will turn into the vessel you cook and serve the meal in) and place in a large bowl.

For the filling: While the squash is cooking, heat the garlic infused olive oil over medium heat. Add the ground turkey and brown, stirring frequently to break it into small pieces. Once the meat is cooked through, add the spinach, oregano, Italian seasoning, salt, diced tomatoes, and sauce. Turn the heat to low, cover, and allow to simmer for about 10 minutes.  Stir in the cooked spaghetti squash.

To assemble the spaghetti squash lasagna: Fill each half of the spaghetti squash in this order:

Spaghetti squash/tomato sauce mixture

Cottage cheese


Spaghetti squash/ tomato sauce mixture

Cottage cheese


Place the spaghetti squash boats on a rimmed baking sheet and bake at 425 degrees Fahrenheit for 10-15 minutes or until the cheese is melty.


*for low FODMAP, check the ingredients to make sure this spice blend does not contain garlic or onion

This recipe has not been tested for FODMAP content, but all ingredients are used in low FODMAP amounts according to the Monash University App. 

  • Prep Time: 5 minutes
  • Cook Time: 75 minutes
  • Category: low fodmap
  • Method: oven
  • Cuisine: italian


  • Serving Size: 1/2 of filled spaghetti squash
  • Calories: 358.7
  • Sugar: 10.6 g
  • Sodium: 686.8 mg
  • Fat: 10.4 g
  • Saturated Fat: 3 g
  • Carbohydrates: 22.2 g
  • Fiber: 4.9 g
  • Protein: 46.4 g

Spaghetti Squash Lasagna #lowfodmap #tararochfordnutrition #glutenfreedinner

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