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

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.

Course: Breakfast, brunch, Dinner, lunch
Cuisine: American
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Makes: 6 servings
Calories: 245 kcal
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 1/2 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.
Nutrition Facts
Low FODMAP Quinoa, Greens & Bell Pepper Puff
Amount Per Serving
Calories 245 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 1g5%
Sodium 269mg11%
Potassium 379mg11%
Carbohydrates 15g5%
Fiber 3g12%
Sugar 1g1%
Protein 13g26%
Vitamin A 5105IU102%
Vitamin C 20.8mg25%
Calcium 54mg5%
Iron 2.2mg12%
* Percent Daily Values are based on a 2000 calorie diet.