A low FODMAP Mexican quinoa casserole with a spoon taking a bit out of it

Low FODMAP Mexican quinoa casserole

I wanted to make a casserole that was healthy, but also tasty and cheesy. A casserole with Mexican flavours. And I managed with this Mexican quinoa casserole!

A casserole with a layer of melted cheese, but also loaded with healthy ingrediënts. If you don’t have a lot of time on the evening that you want to make this recipe, you can also prepare the enchilada sauce the evening before. That saves you some time 🙂 

A low FODMAP Mexican casserole with grated cheese, sour cream and cilantro
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mexicaanse quinoa ovenschotel - karlijnskitchen.com

Low FODMAP Mexican quinoa casserole

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  • Author: Karlijn
  • Total Time: 30 mins
  • Servings: 4 1x


A healthy Mexican quinoa casserole with tomato, bell pepper, enchilada sauce, grated cheese and fresh cilantro. Low FODMAP, gluten-free and lactose-free.


  • 240 g quinoa
  • 400 g chicken breast, in cubes
  • 4 tomatoes*
  • 2 red bell peppers*
  • 60 g sweet corn
  • 100 g low-fat cheese
  • Fresh cilantro for garnish
  • Optional: lactose-free sour cream or cream cheese

For the enchilada sauce

  • 500 ml stock (choose a low FODMAP stock cube)
  • 2 tbsp olive oil
  • 2 tbsp gluten-free flour
  • 1 can pureed tomato (70 g)
  • A pinch of chilli
  • A pinch of cumin
  • A pinch of oregano
  • A pinch of salt


  1. Pre-heat the oven to 180 degrees Celsius (350 F).
  2. Boil the quinoa according to the instructions on the package. You can add half a stock cube to the water to give the quinoa some more flavour.
  3. Cut the tomatoes and the bell pepper into pieces and put them aside.
  4. Heat some oil in a pan and fry the pieces of chicken breast until they are cooked on all sides. Season with pepper and salt. Add the tomatoes, bell pepper and corn and fry for a few minutes.
  5. Heat two tablespoons of olive oil in a pan, for the enchilada sauce. Add two tablespoons of flour and stir this through. Add the spices and stir together.
  6. Add the stock and the pureed tomato and stir the sauce through with a whisk. Bring the sauce to a boil, lower the heat and leave the sauce to simmer for about 15 minutes.
  7. Divide the quinoa over an oven dish. Add the chicken and the vegetables and pour the enchilada sauce on top. Stir everything together.
  8. Divide the grated cheese over the oven dish and put the casserole in the oven for 10 minutes, until the cheese has melted.
  9. Serve the casserole with some fresh cilantro and lactose-free sour cream or cream cheese.


*In 2022, the low FODMAP amounts for peppers and tomatoes were changed. Red bell pepper and tomato are both high in fructose in larger quantities and are therefore no longer so easy to combine. If you are still in the elimination phase, I would advise leaving bell pepper out and using a maximum of 65 gram of tomato per person. You can replace the bell pepper for another low FODMAP vegetable. 

  • Prep Time: 20 mins
  • Cook Time: 10 mins


  • Serving Size: 1
  • Calories: 580
  • Fat: 18
  • Carbohydrates: 61
  • Fiber: 5
  • Protein: 44

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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