Baked goat cheese and herb stuffed shells

Low FODMAP Stuffed Shells

Stuffed shells are a great family friendly comfort meal. We’ve had some seriously chilly weather recently; it seems we skipped fall and went straight to winter! For a warm, stick to your ribs dinner, I made a large batch of low FODMAP stuffed shells in two variations. We ate the taco version one night and saved the goat cheese ones for dinner another night. Both are so very different but equally yummy! I promise!

I’ve mentioned before that my family usually loves Tex/Mex meals, so that was my inspiration for the taco shells. However, MK is huge fan of goat cheese pasta dishes. This was the perfect opportunity to make two different kinds since I was going to have a whole box of shells to stuff. FYI: a 12 ounce box of shells yield about 45 pasta shells – use that to determine how you want to split up your pans if you’re making the whole box like we did.

stuffed shells two ways low FODMAP
Goat cheese and TexMex taco stuffed pasta shells

Recently, TQ has been able to tolerate gluten. It has opened up a whole new world for us! (I do still limit it daily, but we can enjoy a pasta meal from time to time) So, I knew I was going to boil a whole box of shells. Why go through the effort for one meal? This recipe should give you several! If you are gluten free, I would use these same fillings but roll them between GF pasta sheets and make a stuffed cannelloni instead! (I did find these gluten free jumbo shells, but I haven’t tried them, though the other noodles I’ve tried from Tikyada have been good.)

The taco stuffed shell basics:

Taco filling - low FODMAP

I started this recipe off with a basic taco meat filling. Lean ground beef browned, a can of finely diced tomatoes, shredded spinach, red and yellow peppers diced very finely. I incorporate the veggies to up the nutrition and make it a complete meal in itself. These are veggies that work for us. You may need to adjust depending on your tolerance. To flavor my filling I use low FODMAP taco seasoning, but, I also amped it up with an extra shake of smoked paprika and cumin. Seriously, smoked paprika is the bomb.

Now, here’s the tricky part. Some of you may be able to tolerate a mild red enchilada sauce (tomatoes, chili powder – but also garlic powder), Fody makes a green enchilada sauce which would work, or my choice was to use a 8 ounce can of plain tomato sauce that I added spice to – smoked paprika, cumin, chili powder…. or a big spoonful of Fody taco seasoning. This is a place where you might have to adjust accordingly to your tolerance. Pour the sauce into the pan first before laying the shells down, save a little to drizzle over after it’s finished baking. Once I stuffed the meat mixture into the shells, I laid them into two pans (filling facing up). One pan for tonight’s dinner and one for the freezer. Top with a generous amount of sharp cheddar cheese and green onion tops before baking!

Taco stuffed shells - low FODMAP

The goat cheese shell basics:

Goat cheese stuffed shells - low FODMAP

The goat cheese filling is a bit easier. I used an 8 ounce tube of goat cheese, mixed that with shredded spinach (which I popped in the microwave for 30 seconds to wilt), green onion tops, mozzarella. Pour some Rao’s sensitive formula in to the pans and lay the stuffed shells (again facing up) into the pan. I topped the shells with a little shredded fontina cheese (because it has an amazing melt!) sprinkle a little shredded parsley as well for pretty color and bake. If you like goat cheese, then this is a must. I mean it.

And voila!

Baked stuffed taco shells
Baked stuffed taco shells – Yum!

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Low FODMAP Stuffed Shells

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  • Total Time: 1 hour 30 minutes
  • Yield: 12 servings 1x



12ounce jumbo shells

****Taco filling:

1 Lb Ground sirloin

2 Tbsp low FODMAP taco seasoning, more to taste

1 8 ounce can petite diced tomatoes with juice

1/2 red pepper, finely chopped

1/2 yellow pepper, finely chopped

1/2 cup spinach, finely shredded

1/4 cup cilantro plus more for garnish

1 8 ounce can tomato sauce, with or without chilis,  or enchilada sauce

8 ounce shredded sharp cheddar cheese

Cumin to taste

Smoked paprika to taste

Chili powder to taste 

****Goat cheese filling:

8 ounce goat cheese

4 ounce shredded mozzarella

4 ounce shredded fontina

1/2 cup spinach, shredded

1/4 cup parsley, shredded

1 jar low FODMAP marinara


Boil jumbo shells per box instructions, do NOT over cook.

Drain, and allow to cool while preparing filling/ fillings


Goat cheese filling:

Wilt spinach in the microwave for 15-30 seconds.

Combine goat cheese, shredded mozzarella, wilted spinach, and half of the parsley in a bowl.


Taco filling:

Brown ground beef over medium heat, drain fat if necessary. Add finely dice peppers and allow to soften, about 5 minutes.

Add spinach and tomatoes with juice, stir to distribute.

Sprinkle in spices.

Add herbs – cilantro and/or parsley.

If mixture is too thick, add a tablespoon or two of water.

Allow to cool a bit before stuffing shells.

Prepare sauce – if using enchilada sauce, just ladle into baking pan. If using tomato sauce: open can and pour in a medium size bowl. Add 1 TB taco seasoning (or to taste) Plus an additional 1/4 tsp cumin and smoked paprika, ALL to taste/tolerance.


To assemble:

Ladle sauce in pans: Marinara for the goat cheese stuffed shells and taco sauce for Tex/Mex shells.

Using a spoon, scoop filling into pasta shells 2-3 TB per shell. (I used 2 TB of goat cheese per shell – but a little more 3+TB of taco filling per shell)

Lay shell filling side up in pan with sauce.

Top goat cheese stuffed shells with shredded fontina cheese.

Top taco shells with sharp cheddar cheese.

Bake at 350 degrees for about 20 minutes or until shells are heated through and the cheese is melted and bubbly.


  • Author: Karina K.
  • Prep Time: 30 minutes
  • Cook Time: 1 hour
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I hope you try one or both of these. Let me know what you think! And if you have questions about substitutions to meet your needs, shoot me a note, and I’ll try to help.

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