Low-FODMAP Rice Quinoa Medley; Gluten-free, Vegan

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Low-FODMAP Rice/Quinoa is a classic side for any low-FODMAP meal.  You can also modify the recipe to be all quinoa, or all rice.  Try it with my low-FODMAP maple glazed turkey breast for a delicious combination.

There are over 300 more low-FODMAP recipes on the blog for you to enjoy, including low-FODMAP family friendly main disheslow-FODMAP desserts and sides.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Rice-Quinoa Medley; Gluten-free, Vegan

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

Prep time: 50 minutes

Serves 4-6



  • Combine all low-FODMAP ingredients in a pot
  • Bring to a boil, then reduce to a simmer
  • Cover and cook for 45 minutes until rice and quinoa are soft, add additional infused oil to taste
  • Serve immediately, with garnish if desired
  • Create your own Asian inspired low-FODMAP rice-quinoa bowl for the perfect low-FODMAP meal that is fun to eat (pictured: topped with fried egg, chopped carrots, bean sprouts, bamboo shoots and peanuts)

Comments Rating 5 (2 reviews)

6 Responses

    1. Thanks for the question! This recipe makes about 3 cups of cooked rice/quinoa. We suggest about 4-6 servings for this recipe, depending on appetite. Thus, your portion could be 1/2 cup to 3/4 cup of rice/quinoa. However, if you want to have a larger portion, then you can safely enjoy up to 1 cup of this recipe as one low-FODMAP serving. Hope that helps 🙂

    1. Thanks so much for your comments Darlene!! We REALLY benefit from people taking the time to give us a review 🙂

  1. This recipe has been a favourite for a few years now. I either use Tri-coloured quinoa or red quinoa as it makes for a nice presentation. It is mostly paired with baked fish or Moroccan chicken in our household.

    1. Thank you so much Ruth for sharing! Your meals sound fabulous! We love hearing feedback like this. Please stay in touch 🙂

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