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!

Comments Rating 5 (3 reviews)

10 Responses

  1. I am inexperienced with cooking quinoa but was wondering if you add water to pot when you add the quinoa? Also, do you drain the grease after you brown the hamburger or keep it in there?

    1. Hi Haley,
      Thank you for your question. In this recipe, the liquid from the tomatoes and other juices will cook the quinoa. There is no need to add additional water. If however, you were cooking quinoa to eat similar to rice, then you would definitely need to use water ?. Regarding draining the beef, this is up to your personal preference. You certainly could drain the grease if you prefer it that way or leave it in the pot to incorporate in the sauce. Good luck!

  2. Very yummy

    I made this with a brown rice quinoa and lentil mix it was delicious and good for my family. I diced all the veggies and they scarfed it up.

    1. Kelly,
      Great to hear! The mix sounds interesting, just be aware that some mixes contain high-FODMAP additives like onion and garlic powder. Also, be careful with lentil measurements- the dried variety have a much smaller low-FODMAP serving size than the canned variety. Glad it agreed with your tummies 🙂
      You may be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia.
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP cookbook available 🙂
      Stay in touch with us please!

  3. Good

    This is a pretty tasty dish! I did add about 3/4 cup fluid ( safe broth) cause the fluid was gone before 30 minutes. We do live in an arid climate tho.

    1. Fabulous Erin! We really appreciate the feedback. This is a perfect winter meal for the whole family 🙂
      Stay in touch!!

  4. I am sensitive to all bell peppers so is there anything I could replace them for? Or could I omit them?

    1. Hi Brittney!
      Yes, you could likely just omit the bell pepper in the recipe, or if you like, add a similar amount of yellow squash or extra carrots. Good luck!

  5. Great for Meal Prep

    This is my second time to cook this, and it’s turned out great again! Its perfect for filling up the fridge with healthy lunches for the week. It reheats well, and I love knowing I have a healthy, gut-friendly, tasty lunch waiting for me. Thanks for sharing!

    1. Hi Katie,
      Thank you so much for your comments, we love hearing feedback like this. Easy,hearty and delicious are our favorite combination too!! Stay in touch ?

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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