Low-FODMAP Meat & Quinoa One-Pot Recipe; Gluten-free, Dairy-free

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This is an easy and delicious low-FODMAP and gluten-free quinoa casserole recipe that can be prepared in one-pot.  Super nutritious, hearty and great for the whole family.

One-pot recipes are the best, easy prep and easy clean-up.  Win-win!

Check out my low-FODMAP Family menu recipe collection, or peruse over 300 more low-FODMAP recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Meat & Quinoa One-Pot Recipe; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 10

Prep time: 40 minutes


  • 1 tablespoon garlic or onion infused oil
  • 2 lbs of lean ground beef, chicken, turkey or veal
  • 1 red pepper, chopped
  • 1 medium zucchini chopped
  • 2 carrots, diced
  • 1/4 celery stalk, chopped
  • 1 (28 ounce) can of tomatoes (no added spices, onion or garlic)
  • 2 teaspoons kosher salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon basil
  • 1/2 teaspoon oregano
  • 1 and 1/4 cups of rinsed quinoa or rice or combination
  • fresh basil for garnish, if desired


  • Heat oil in large pot or Dutch Oven over medium high
  • Add ground meat, cook until browned, about 5-7 minutes
  • Add vegetables and tomatoes as well as spices
  • Stir to combine
  • Heat until simmering
  • Stir in rice or quinoa
  • Simmer covered for about 30 minutes, stirring occasionally
  • Serve once quinoa or rice is fully cooked, with a low-FODMAP tossed salad or other low-FODMAP vegetables of your preference…

  • This is so delicious and fills you up with great nutrition!

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Comments Rating 5 (2 reviews)

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  1. Haley March 9, 2020
    • Rachel Pauls Food March 9, 2020
  2. Kelly January 6, 2021
    • Rachel Pauls Food January 7, 2021
  3. Erin January 6, 2021
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  4. Brittney March 21, 2021
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