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Low FODMAP quinoa bake

I love the idea of a tray bake. It’s quick and simple and everything goes in one tray. Oftentimes, though, I find I need to cook a grain on the stove to bulk out the dish. As such, I wondered: could I bake everything in one go? Turns out I could, and this low FODMAP quinoa bake was born.

Low FODMAP quinoa bake

This low FODMAP quinoa bake uses rinsed quinoa (surprise) as the grain base. Water or low FODMAP stock, lime skins and lime juice, a bit of oil and spices are added to the quinoa to infuse it with flavour as it cooks.

Next, we add potatoes, pumpkin, half a red capsicum and some canned chickpeas to round out the dish.

Coriander and spring onion greens add depth of flavour and some crumbled feta is added once the bake is cooked.

This recipe uses loosely Mexican inspired spices, but I intend to develop different flavoured bakes as time progresses. It’s a delightfully simple dish that is so good for meal prep. It works for lunch, dinner – whatever you need it for.

An aerial macro image of a quinoa, vegetable and chickpea bake with Mexican inspired spices and limes.

Is quinoa low FODMAP?

Yes, quinoa is low FODMAP. As of May 2024, Monash says that it is low FODMAP in up to 500g of cooked quinoa per person per serve. This applies to white and black quinoa. Monash currently does not list an upper limit for red quinoa. They state that red quinoa is low FODMAP in 155g serves of cooked quinoa.

Can I use any sort of quinoa in this recipe?

I have only tested this recipe with white quinoa. It’s generally the only sort I use (just because it looks nice in photos lol) so I cannot speak to other varieties. Because I don’t have much experience using them, I don’t know if they are more or less absorbent than white quinoa.

An aerial image of a low FODMAP quinoa tray bake with vegetables, chickpeas, Mexican spices and limes, topped with feta and spring onion greens. The bake sits on a white marble table and a white speckled ceramic plate sits to the top left of the image.

FODMAP notes for your quinoa bake

As we have discussed, quinoa is low FODMAP in serves of up to 500g cooked quinoa per person. This makes it an excellent gluten free and low FODMAP grain to use.

I have used Japanese/Kent pumpkin to keep the pumpkin component low FODMAP. These varieties are low FODMAP up to 500g per person per serve, which is significantly higher than other varieties.

Because this is a loosely Mexican flavoured bake, I wanted to add some red capsicum (red pepper). This is low FODMAP in 43g per person per serve. I have only used 1/2 of a capsicum, but you can use more or omit as your personal restrictions allow for.

Potatoes and feta are low FODMAP, as are spring onion greens. In terms of the spices, I have used a mix of smoked paprika, oregano and cumin for a simple homemade mix without any onion or garlic powder.

Monash has recently (as of May 2024) updated the entry for smoked paprika on their app. Smoked paprika contains moderate amounts of fructose in 5g serves, which is approximately 2 1/2 teaspoons. I recommend either using half regular and half smoked paprika or all regular paprika and some liquid smoke, if you have it.

A note on the legumes

Finally, the legumes. Canned legumes are lower FODMAP than dried ones because some of their FODMAP content leeches out into the canning liquid. They’re also quick and easy to use.

I love canned chickpeas in this bake as they are sturdy and hold up to being stirred and baked. Canned chickpeas are low FODMAP in 42g per serving. A 400g can of chickpeas is approximately 240g net weight here in Australia. That means that the chickpeas need to be divided into six serves to remain low FODMAP.

Canned cannellini beans are low FODMAP in 76g serves, which means the bake would only need to serve between 3-4 people to remain low FODMAP. They are more likely to break up into the dish, though (which isn’t a bad thing, just something to consider).

An aerial close up image of a vegetarian baked quinoa dish on a white marble table.

Substitution options

If you’d like to make the bake vegan, use a vegan feta that is also low FODMAP (if it needs to be) or omit it.

As discussed, you can experiment with the canned legume you’d prefer to use.

Another option is to use crumbled or grated tofu instead of legumes. Firm tofu is low FODMAP in 170g serves per person which makes it a good vegetarian low FODMAP protein.

You can also experiment with the vegetables. Hardier vegetables like carrots would be good, although a bit of zucchini or broccoli might also work. Choose vegetables that work to low FODMAP specifications and that work for you specifically.

How many people does this low FODMAP quinoa bake serve?

I wanted to discuss this because the quantity/variety of beans used depends on the serving size. For hungry people with a decent appetite, I would suggest this bake serves 4. This is if you’re not intending to serve it with anything else.

If you serve the bake with a big salad, you could serve 6 or even a bit more.

So! If you need the dish to be low FODMAP and you want to use chickpeas, serve it with a salad to make it serve 6 people. If you want to use beans other than those discussed, check the Monash app for their respective FODMAP quantities.

More low FODMAP vegetarian recipes

An aerial close up of a low FODMAP quinoa and vegetable bake on a white marble table

Low FODMAP quinoa bake

Low FODMAP, nut free, gluten free, vegan option
Serves 4-6 people
*Cups and measures are in Australian cups and measures. Use gram and ml for international accuracy.
5 from 1 vote
Prep Time 10 minutes
Cook Time 1 hour
Course Main Course
Cuisine Food Intolerance Friendly
Servings 4 people

Equipment

  • 31cm length X 23cm width X 5cm height baking dish
  • (12.2inch length X 9inch width X2inch height)

Ingredients
  

For the spices:

  • 4 teaspoons regular or smoked paprika (see notes)
  • 4 teaspoons dried oregano
  • 4 teaspoons cumin powder
  • 1 teaspoon fine salt
  • Pepper to your tastes
  • Chilli flakes (1 teaspoon per serve max) to your tastes (see notes)

For the bake:

  • 125 g (3/4 cup)* white quinoa, thoroughly rinsed (see notes)
  • 750 ml (3 cups)* water or low FODMAP stock (see notes)
  • 60 ml (1/4 cup)* oil
  • 2-3 limes around (80ml or 1/3 cup)* lemon juice and skins
  • 1 bunch coriander roots and stems, washed and chopped
  • 1/2 bunch spring onion greens washed and chopped
  • 2-3 potatoes
  • 500 Japanese pumpkin chopped
  • 1/2 red capsicum/red pepper
  • 1 X 400g can chickpeas drained (approximately 240g chickpeas once drained) see notes

To finish:

  • 200 g feta

Instructions
 

  • Preheat the oven to 200-220C/392-428F.
  • Mix the spices together in a small bowl and adjust to your taste. Set aside.
  • In the baking dish, combine the water, oil lime juice and spices. Whisk to combine. Add the remaining ingredients and use your hands to gently coat all of the ingredients in the liquid.
  • Place the baking dish on an oven tray to catch any drips and bake for 1 hour.
  • After 1 hour, the vegetables should be golden, the quinoa cooked through and the liquid evaporated.
  • Remove from the oven and fluff the quinoa gently with a fork. Serve with feta or as is.

Notes

  • Monash has recently (as of May 2024) updated the entry for smoked paprika on their app. Smoked paprika contains moderate amounts of fructose in 5g serves, which is approximately 2 1/2 teaspoons. I recommend either using half regular and half smoked paprika or all regular paprika and some liquid smoke, if you have it.
  • I love canned chickpeas in this bake, as they are sturdy and hold up to being stirred and baked. Canned chickpeas are low FODMAP in 42g per serving. A 400g can of chickpeas is approximately 240g net weight here in Australia. That means that the chickpeas need to be divided into six serves to remain low FODMAP.
  • I like to serve this bake with a salad or side to make it serve 6. Otherwise, you can simply use 160g chickpeas to make the bake low FODMAP for four serves, or use shredded tofu instead. 
  • See the body of the post for remaining FODMAP notes. 
  • Different chilli varieties have different FODMAP contents. Regular chilli flakes here in Australia are a good bet – they become moderate for fructose 13g or 1 1/2 tablespoons per meal, which is quite a high number compared to other varieties.
  • You can find my Low FODMAP vegetable stock recipe here.
Keyword baked quinoa, low fodmap tray bake, low fodmap vegetarian, quinoa bake
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2 Comments

  1. 5 stars
    Thank you for this recipe! It is super delicious and simple! I’ve made it three times now and it’s brilliant. It’s also really tasty eaten cold the next day.

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