Low FODMAP Stuffed Shells Recipe

This comforting, cheesy Low FODMAP Stuffed Shells is made with gluten-free jumbo pasta, a creamy lactose-free ricotta filling, and savory garlic-infused marinara, ready in just over an hour. The hero moment arrives when you pull the casserole dish from the oven, revealing bubbling golden cheese and tender pasta edges without a hint of onion or garlic. I love serving this for Sunday dinner because it tastes exactly like the traditional Italian-American classic, minus the digestive stress.

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Why This Low FODMAP Version Works

When I first started cooking low FODMAP, I missed heavy, comforting Italian pasta bakes more than anything. The biggest challenge was finding a way to replicate that deep, savory flavor without using onions or garlic cloves, which are high in fructans. I learned that using high-quality garlic-infused olive oil is the secret weapon; it captures the aroma and essence of garlic without the water-soluble carbohydrates that cause issues.

Another hurdle was the pasta itself, as gluten-free jumbo shells can be tricky to find and cook. I discovered that undercooking the rice pasta slightly before baking is crucial, otherwise, the shells turn into mush in the oven. By pairing sturdy brown rice shells with lactose-free ricotta and a homemade herb-forward tomato sauce, you get all the rich textures of the original dish with none of the tummy ache.

Low FODMAP Stuffed Shells Ingredients

• 12 oz Gluten-Free Jumbo Shells: I recommend Tinkyada brown rice shells if you can find them, as they hold their shape best.
• 15 oz Lactose-Free Ricotta Cheese: If you can’t find lactose-free ricotta, you can use lactose-free cottage cheese blended until smooth.
• 10 oz Frozen Spinach: Thawed and squeezed completely dry to prevent a watery filling.
• 2 cups Mozzarella Cheese: Shredded, divided (verify it is low-moisture).
• 1/2 cup Parmesan Cheese: Grated.
• 1 large Egg: This binds the filling together so it doesn’t run out of the shells.
• 1/4 tsp Ground Nutmeg: A classic addition to ricotta fillings that adds warmth.

For the Sauce:

• 28 oz Crushed Tomatoes: Check the label to ensure no onion or garlic is added.
• 2 tbsp Garlic-Infused Olive Oil: This provides the garlic flavor safely.
• 1 tsp Dried Oregano: Essential for that Italian herb profile.
• 1 tsp Dried Basil: Complements the oregano perfectly.
• 1 tsp Sugar: Optional, but helps cut the acidity of the canned tomatoes.
• Salt and Black Pepper: To taste.

How To Make Low FODMAP Stuffed Shells

1. Make the Sauce: In a medium saucepan, heat the garlic-infused olive oil over medium heat. Add the crushed tomatoes, dried oregano, dried basil, sugar, salt, and pepper. Simmer gently for 15-20 minutes to meld the flavors while you prepare the rest of the dish.
2. Boil the Pasta: Bring a large pot of salted water to a boil. Add the gluten-free jumbo shells and cook for 2-3 minutes less than the package instructions. You want them very al dente (firm) because they will finish cooking in the oven. Drain and rinse gently with cool water to stop the cooking and prevent sticking.
3. Prepare the Filling: In a large mixing bowl, combine the lactose-free ricotta, squeezed dried spinach, 1 cup of the mozzarella cheese, the parmesan cheese, egg, nutmeg, salt, and pepper. Stir until well combined.
4. Stuff the Shells: Preheat your oven to 375°F (190°C). Spread about 1 cup of your prepared sauce on the bottom of a 9×13 inch baking dish. Spoon the ricotta mixture generously into each cooked shell and place them open-side up in the baking dish, nestled close together.
5. Bake the Dish: Top the shells with the remaining sauce and the remaining 1 cup of mozzarella cheese. Cover the dish with foil and bake for 20 minutes. Remove the foil and bake for another 10-15 minutes, or until the cheese is bubbly and slightly browned. Let it sit for 5-10 minutes before serving to set the filling.

Recipe Tips

• Handle Shells with Care: Gluten-free pasta is more fragile than wheat pasta. Cook a few extra shells just in case some break during the boiling or draining process.
• Dry the Spinach: Spinach holds a surprising amount of water. Wrap the thawed spinach in a clean kitchen towel and wring it out forcefully until no more liquid drips out. This prevents a watery casserole.
• Check Your Cheese: While mozzarella and parmesan are naturally low in lactose, buying block cheese and shredding it yourself eliminates potential high-FODMAP anti-caking agents sometimes found in pre-shredded bags.
• Infused Oil Safety: Ensure your garlic-infused oil is free from floating garlic pieces. Commercial brands like Fody or Colavita are generally safe bets for strict FODMAP elimination.

What To Serve With Stuffed Shells

A crisp green salad is the perfect side to cut through the richness of the cheese. Use a simple vinaigrette made from olive oil, balsamic vinegar, and a dab of Dijon mustard, tossing it with arugula or romaine lettuce. If you want more carbs, a slice of sourdough bread (which is low FODMAP in moderate portions) toasted with garlic-infused oil makes excellent garlic bread.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or covered in the oven to prevent the gluten-free pasta from drying out. You can also freeze the unbaked assembled dish for up to 2 months; just thaw it in the fridge overnight before baking as directed.

FAQs

Can I use fresh spinach instead of frozen?

Yes, you can use fresh spinach. You will need to sauté about 1 pound of fresh spinach leaves until wilted, let them cool, and then squeeze out the excess liquid before mixing into the cheese.

Where can I find gluten-free jumbo shells?

Tinkyada is the most popular brand for gluten-free jumbo shells and is often found in the natural foods aisle of large grocery stores or online. If you absolutely can’t find them, you can use gluten-free manicotti tubes or simply mix the filling with cooked gluten-free penne for a “lazy” casserole version.

Is mozzarella cheese low FODMAP?

Yes, mozzarella is considered low FODMAP in serving sizes of roughly 1/4 cup (40g) because it is naturally low in lactose. This recipe stays within safe limits per serving, especially if you stick to the recommended portion size.

Can I make this ahead of time?

Absolutely. You can assemble the entire dish, cover it tightly, and refrigerate it for up to 24 hours before baking. You might need to add 5-10 minutes to the covered baking time if it’s going into the oven cold.

Nutrition

• Calories: 420 kcal
• Total Fat: 18g
• Saturated Fat: 9g
• Cholesterol: 65mg
• Sodium: 680mg
• Total Carbohydrate: 45g
• Protein: 22g

Try More Recipes:

• Low FODMAP Roasted Turkey Recipe
• Low FODMAP Pork Tenderloin Recipe
• Low FODMAP Meatloaf Recipe