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Low FODMAP Pumpkin, Bacon and Walnut Risotto

Serves 4

This low FODMAP risotto recipe is a beautiful winter warmer. It’s amazingly creamy, the bacon adds a nice saltiness and then the walnuts balance out the dish and add a little freshness with a sprinkle of parsley. We love this one with parmesan cheese but of course you can omit the cheese or opt for nutritional yeast for a dairy free version that still hits the spot!

Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian

Prep time: 10 minutes
Cook time: 45 minutes


  • 1/2 medium size pumpkin
  • 250g streaky bacon, thinly sliced (omit if vegetarian)
  • 1/2 cup walnut halves
  • 1 Tbsp butter
  • 2-4 Tbsp The Friendly Food Co. cajun seasoning (use less depending on heat tolerance) 
  • 1.5 cup arborio rice
  • 4-5 cups Low FODMAP chicken stock (or vegetable stock if vegetarian)
  • 3 large handfuls of baby spinach
  • 1 cup grated Parmesan and more for serving.
  • Chopped fresh parsley to serve


  1. Pre-heat oven to 180 C
  2. Peel and cut pumpkin into 1-2 cm cubes and place on a lined baking tray with a drizzle of olive oil and 1-2 Tbsp of Cajun seasoning. Toss to coat and bake for 25 minutes.
  3. Whilst the pumpkin is in the oven, toast walnuts in a medium pan over medium heat for a few minutes until fragrant. Set walnuts aside for later.
  4. In the same fry-pan, heat oil on high heat. Cook bacon for 5-7 minutes, until crispy. Drain on paper towels and set aside.
  5. Once pumpkin is cooked remove from oven. Melt butter in a large sauce pan on medium heat. Add 1-2 Tbsp of Cajun seasoning and cook until fragrant. Add pumpkin and rice to the saucepan and cook for 1-2 minutes, then add enough stock to cover the rice and stir. Once absorbed continue to add 1/2 cup more stock at a time, continuously stirring until the liquid is absorbed into the rice.
  6. Repeat until 3/4 of the stock has been added and check to see if the rice is cooked. It should take about 20 minutes to cook. Add more water if needed.
  7. Once the rice is cooked and the stock has been absorbed, stir through the bacon, parmesan cheese and spinach.
  8. Serve topped with toasted walnuts, fresh parsley and parmesan cheese.

*Use only 2 Tbsp of Cajun seasoning in the whole recipe if sensitive to spice / heat.

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