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Low FODMAP Quinoa, Greens & Bell Pepper Puff


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Vegetarian Main Dish Special!

This Low FODMAP Quinoa, Greens & Bell Pepper Puff recipe is an amalgam of a childhood favorite, that I called “spinach puff”, a vegetarian recipe that Robin brought to my attention and my desire to get a red and green color-scheme going as I was planning vegetarian dishes for the cold-weather holidays.

This Quinoa, Greens & Bell Pepper Puff has protein rich quinoa, cheese and egg, lots of vitamin-dense greens (spinach in addition to Swiss chard) and chopped red bell pepper for sweetness and color.

closeup of Low FODMAP Quinoa, Greens & Bell Pepper Puff in blue dish

Boil, Sauté, Bake

You will be using a few pots and pans to make this dish, but the dish is very easy to make. If you have made the quinoa ahead, it will come together particularly quickly.

Low FODMAP Quinoa, Greens & Bell Pepper Puff overhead image in blue casserole

Cool It Baby

The reason you have so many cooling periods is because you will need to initially cool the greens enough to wring them dry and then you have to cool the cooked veggie mixture so it doesn’t scramble the eggs when all the ingredients are mixed together.

The Versatile Low FODMAP Quinoa, Greens & Bell Pepper Puff

We like this puff as a side dish, for breakfast, brunch, light dinner and even as a high-protein snack. That’s versatility!

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closeup of Low FODMAP Quinoa, Greens & Bell Pepper Puff in blue dish
3.58 from 7 votes

Low FODMAP Quinoa, Greens & Bell Pepper Puff

Looking for a vegetarian main dish that is packed with protein? This Low FODMAP Quinoa, Greens & Bell Pepper Puff is a great choice.

Makes: 6 servings
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Author: Dédé Wilson


  • 10 ounces (280 g) Swiss chard
  • 5 ounces (140 g) baby spinach
  • 2 tablespoons Garlic-Infused Oil, made with olive oil, or purchased equivalent
  • 1/2 cup (36 g) finely chopped leeks, green parts only
  • 1/2 cup (32 g) finely chopped scallions, green parts only
  • 1/2 red bell pepper (150 g), cored and diced
  • 1/2 teaspoon dried thyme
  • Kosher salt
  • Freshly ground black pepper
  • 6 large eggs, at room temperature
  • 3/4 cup (81 g) shredded Gruyere or cheddar cheese
  • 1 cup (185 g) cooked quinoa


  1. Position rack in middle of oven. Preheat oven to 375°F/190°C. Coat the inside of a 1 ½ quart to 2-quart (1.4 L to 2 L) casserole dish with nonstick spray; set aside.
  2. Bring a large pot of salted water to a boil. Meanwhile chop off and remove the very ends of the Swiss chard. Finely chop the remaining stalks and leaves. Add all of the Swiss chard and the spinach to the boiling water and boil for a minute or two, stirring all the greens into the water to get well saturated, cooking until wilted. Drain in colander in sink and allow to cool.
  3. Meanwhile, add oil to a large sauté pan over low-medium heat and heat till shimmering; add leeks, scallions and red bell pepper and sauté for a couple of minutes until softened. Season with thyme and liberally with salt and pepper.
  4. Going back to colander in sink, use the back of a sturdy spoon to squeeze water out of the greens, then use your hands if necessary to squeeze as much water out of them as possible. You can wrap them up in a clean tea towel and literally wring them out over the sink. Add to sauté pan, stirring everything together well. Taste and adjust seasoning. Cool briefly.
  5. Whisk eggs in a large bowl, whisk in cheese, then add cooled veggie mixture and cooked quinoa and fold everything together well. Scrape into the prepared dish and bake for about 20 to 25 minutes or until eggs are just set and the mixture is a little puffed.



  • If you need a quick tutorial on cooking quinoa, check out our recipe.
Course: Breakfast, brunch, Dinner, lunch
Cuisine: American


Calories: 245kcal | Carbohydrates: 15g | Protein: 13g | Fat: 15g | Saturated Fat: 1g | Sodium: 269mg | Potassium: 379mg | Fiber: 3g | Sugar: 1g | Vitamin A: 5105IU | Vitamin C: 20.8mg | Calcium: 54mg | Iron: 2.2mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.


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