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Low FODMAP Italian Quinoa Bake

Image of prepared Low FODMAP Italian Quinoa Bake recipe
  • prep time: 20 min
  • total time: 1 hr 20 min
  • serves: 8 people
  • calories: 229 1 serving

Our Low FODMAP Italian Quinoa Bake recipe is a hearty and delicious meatless dish that is packed with flavor and loaded with good-for-you ingredients like sweet potato, eggplant, fennel and quinoa.  This Italian Quinoa Bake is made with Prego Traditional Sensitive Recipe Italian Sauce, which is made without onions or garlic so it is FODMAP friendly yet does not sacrifice on flavor.  We love that everything, even the quinoa, which goes in uncooked, bakes right in the same dish, so there is no mess to clean up. Fontina cheese and fresh basil give this dish the perfect finishing touch.


  • 1 sweet potato (about 8 ounces), peeled and diced (about 2 cups)
  • 1 eggplant (12 ounces), diced (about 4 cups)
  • 1 large fennel bulb, cut in half and thinly sliced (about 1 1/2 cups)
  • 1 tablespoon olive oil
  • 1 cup uncooked quinoa, rinsed
  • 2 cups boiling water
  • 1 jar (23.75 ounces) Prego® Traditional Sensitive Recipe Italian Sauce
  • 4 ounces shredded fontina cheese (about 1 cup) (optional)
  • 1 tablespoon thinly sliced fresh basil leaves


  • Step 1

    Heat the oven to 400°F.   While the oven is heating, place the sweet potato, eggplant and fennel into a 13x9x2-inch baking dish.  Season the vegetables as desired.  Add the oil and toss to coat.

  • Step 2

    Bake for 30 minutes.  Stir in the uncooked quinoa, boiling water and sauce.

  • Step 3

    Bake for 30 minutes or until the quinoa is tender and the liquid is absorbed.  Sprinkle with the cheese, if desired.  Top with the basil just before serving.

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Made With

Calories 229
Total Fat 8 g
Sat. Fat 3.1 g
Trans Fat 0 g
Cholesterol 16 mg
Sodium 451 mg
Total Carb 30 g
Dietary Fiber 6 g
Sugar 10 g
Protein 9 g
Vitamin D 1 %DV
Calcium 10 %DV
Iron 11 %DV
Potassium 15 %DV

This nutritional information refers to each serving of the entire recipe and not just the products used as ingredients.