Finding a satisfying meal when Crohn’s is calling the shots can feel like food roulette. These low FODMAP quinoa stuffed peppers keep the flavour, skip common triggers, and bring calm comfort with colour. They are easy to prep, oven baked, and kind to a sensitive gut.
Why These Low FODMAP Quinoa Stuffed Peppers Suit Sensitive Guts
Simple ingredients, steady energy, and gentle seasoning make these a safe bet on many days.
- Flavour without onion or garlic, thanks to garlic-infused oil, ground cumin, and paprika.
- Quinoa adds fibre and protein, while soft veg create an easy-to-digest texture.
- Naturally gluten free and vegetarian, with room for Crohn’s-friendly tweaks.
Low FODMAP Quinoa Stuffed peppers
Equipment
- Oven
- Baking dish
- Saucepan
Ingredients
- 4 peppers red, yellow, or orange
- 150 g quinoa
- 300 ml low FODMAP vegetable broth
- 1 tbsp garlic-infused oil
- 100 g courgette diced
- 100 g carrots diced
- 100 g spinach chopped
- 1 tsp ground cumin
- 1 tsp paprika
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions
- Preheat the oven to 200°C (180°C fan). Cut the tops off the peppers and remove seeds and membranes.
- Rinse quinoa thoroughly and cook in vegetable broth according to package instructions.
- In a saucepan, heat garlic-infused oil and sauté zucchini and carrots until softened.
- Add spinach, cumin, paprika, salt, and pepper to the saucepan. Cook until spinach wilts.
- Mix the cooked quinoa with the sautéed vegetables.
- Stuff the peppers with the quinoa mixture and place them in a baking dish.
- Bake for 25-30 minutes until the peppers are tender.
- Garnish with fresh parsley before serving.
Notes
Adjust seasoning according to personal taste.
Quick Tips And Swaps
- For gluten free stuffed peppers, this recipe is already gluten free.
- For vegetarian stuffed peppers, keep as is, or add firm tofu for extra protein. Meat eaters can fold in cooked chicken or turkey.
- Leftovers of these low FODMAP stuffed peppers reheat well for lunch.
- Keep portions FODMAP friendly by sticking to the amounts listed.
- Use firm bell peppers so they hold their shape.
- If you collect low FODMAP quinoa recipes, add this to your rotation.
- The spices give a gentle Mediterranean stuffed peppers feel.
- Yes, these are stuffed bell peppers low FODMAP by design.
Serving Ideas
- Top with fresh parsley and chopped spring onion greens for freshness.
- Serve with a crisp salad or a spoon of lactose free yoghurt if tolerated.
These gut friendly stuffed peppers sit neatly among Crohn’s-friendly recipes for days when you want comfort without compromise.
Remember: This blog post is intended for informational purposes only and should not be construed as medical advice. Always consult with your doctor to discuss your individual situation and determine the best course of treatment for you. Do not start or stop medications without speaking to a doctor. Do not change your diet without speaking to your doctor or a healthcare professional.
