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Butternut Squash Risotto

low FODMAP foods - Butternut Squash Risotto

How delicious is a big bowl of risotto?  Risotto, a northern Italian rice dish, gets its decadence and creaminess from the slowness in the way it cooks.  I always want to order this when I see it on an Italian restaurant menu but it’s rare that it fits my dietary restrictions.  I have been wanting to try it myself for years but thought it was intimidating.  I was shocked by just how easy it is to make.  It takes patience and a strong stirring arm but the reward is so worth the extra TLC.  I love to pair this dish with salmon to balance out the richness of the risotto.  Plus no one will know this is completely FODMAP safe and on your low FODMAP foods list.  Awesome, right?!  Keep this recipe in mind next time you’re entertaining and need a recipe that will for sure be a hit!

I love both butternut squash and risotto so I couldn’t think of a better combination than combining these two into a big bowl of comfort, I mean a bowl of risotto.  😉  What makes this version even better is that it is dairy free but you don’t miss out on the creaminess and texture you expect from traditional risotto.

PS it’s important to note to keep to a low FODMAP safe portion, stick to 1/4 cup butternut squash.

Risotto ingredients

Risotto ingredients

Rice, Green Onion, and Sage Sautéed in Saucepan.

Rice, Green Onion, and Sage Sautéed in Saucepan.

Constantly stirring the risotto

Constantly stirring the risotto

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low FODMAP foods - Butternut Squash Risotto

Butternut Squash Risotto

  • Author: Fitfabfodmap
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 4 servings 1x


A comforting side dish worthy of being at a restaurant.




  1. In a medium saucepan, heat broth and butternut squash puree over high heat. Once it comes to a boil, lower heat to low.
  2. In a large dutch oven over medium heat, add olive oil and rice and saute until rice is well coated. Add the wine and sage and stir until absorbed.
  3. Add a ladleful of broth to rice one at a time, not adding more until mostly absorbed. Stirring gently and constantly for about 30-40 minutes.


*In a 400-degree oven, roast squash for 25 minutes.

Recipe adapted by Skinny Taste.

Keywords: risotto, fodmap side dish, fodmap recipes

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  • Jennifer Fasone Castello
    September 3, 2017 at 12:35 pm

    Making this tonight! Sounds great! Doesn’t that Trader Joe’s broth have onion powder and yeast extract, though? That Pacific brand does also. For those who can’t even tolerate a little onion powder, like me, I found Imagine brand bone broth at BJ’s Wholesale that only has chicken stock, organic chicken flavor (wonder what that is, lol!) and sea salt. It’s great when I can’t make my own broth!

      September 20, 2017 at 7:23 pm

      YAY! It is so easy and delicious! You are correct it does have a small amount (as it is one of the last ingredients). Each person on the FODMAP diet handles ingredients differently. I am okay with a small amount in it. I have used Imagine broth as well but that’s a great tip!

  • Low FODMAP Foods | Pasta with Roasted Butternut Squash and Sage
    November 30, 2018 at 1:33 am

    […] for other butternut squash recipes?  Check out my recipes for butternut squash risotto, butternut squash chili, and gluten-free pizza with roasted squash and […]