Spaghetti with Roasted Kale and Pine Nuts
2026-03-17
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Nutrition per Serving
* Nutritional values are estimates
Ingredients
- 2 cups spaghetti, cooked (use gluten-free or quinoa spaghetti for low-FODMAP — see notes)
- 2 cups purple kale, washed and torn into 2–3 inch pieces
- 2 tbsp parmesan cheese, grated
- 2 tbsp pine nuts (1 tbsp per serving — low-FODMAP limit)
- 1 tbsp olive oil (plus a dash for the pasta)
- 1/4 tsp salt
Instructions
- 1Preheat oven to 425°F.
- 2Cook spaghetti per package directions to al dente, then drain.
- 3While pasta cooks, wash the kale and tear into 2–3 inch pieces. Place in a large bowl, drizzle with 1 tbsp olive oil, and use your hands to coat evenly.
- 4Spread kale onto a baking sheet in a single layer and sprinkle with salt. Roast for about 10 minutes until crisp, turning once halfway through.
- 5Return drained spaghetti to the pan. Add a small dash of olive oil and toss in the parmesan until evenly coated.
- 6Divide pasta between two bowls, top with roasted kale, and sprinkle with pine nuts to serve.
Recipe adapted from: Unknown
Simple and Satisfying
This is a minimal, elegant dish — just pasta, crispy kale, a little parmesan, and pine nuts. It comes together in about 20 minutes and the kale roasts at the same time the pasta cooks, so there's no waiting around. The kale turns almost chip-like in the oven, which gives the dish a great texture contrast.
The Kale
Purple kale is used here and is fully low-FODMAP with no serving size restriction. Make sure the kale is dry before roasting — wet kale steams instead of crisping. After washing, give it a good shake and pat dry if needed. Spread it in a single layer on the baking sheet; crowding will prevent it from getting crispy.
Pine Nuts
Pine nuts add a mild, buttery richness that pairs well with the parmesan. The safe low-FODMAP serving is 1 tbsp (approximately 14g) per person, and this recipe uses exactly that — 2 tbsp for 2 servings.
FODMAP Notes
- Pasta: Wheat spaghetti is safe at 1/2 cup per serving. Two cups cooked for 2 people is approximately 1 cup per person, which exceeds the limit. For a fully low-FODMAP version, use certified gluten-free spaghetti or quinoa pasta — both are safe with no strict portion limit.
- Pine nuts: Stick to 1 tbsp per serving. Do not increase the quantity.
- Purple kale: Unlimited — no serving size concern.
- Parmesan: Unlimited — hard aged cheeses are low-FODMAP.
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