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Skillet Veggie Quinoa Enchilada Bake (Vegetarian, Low FODMAP)

This quinoa enchilada bake recipe is very versatile. If you don’t have low FODMAP salsa on hand, you can use tomato sauce. If you’re not low FODMAP, feel free to use any type of salsa you like! Other optional garnishes: more thinly sliced jalapeno or pickled jalapeno, lactose-free yogurt or sour cream. Feel free to swap nut cheese to make this vegan.
Prep Time 10 minutes
Cook Time 30 minutes
Servings 4


  • 1 tablespoon avocado oil or olive oil
  • 1 orange bell pepper finely chopped
  • 1 red bell pepper finely chopped
  • 1 jalapeno ribs and seeds removed, finely chopped
  • ½ teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • 1 cup uncooked quinoa
  • 2 corn cobs kernels removed
  • 3/4 teaspoon salt
  • 2 cups low FODMAP vegetable stock or water
  • 1 cup low FODMAP salsa or tomato sauce recipe here
  • ¼ cup roughly chopped cilantro leaves and stems
  • 4 scallions green tops only, thinly sliced
  • ½ cup shredded cheddar cheese 5 ounces
  • ½ avocado diced (optional)


  • Preheat the oven to 400 degrees F.
  • In a large overn-proof skillet, heat the oil over medium-high heat. Sauté the bell pepper and jalapeno until soft, about 5 minutes. Add the cumin and smoked paprika. Continue cooking until fragrant, 1 minute more. Fold in the uncooked quinoa, corn kernels and salt.
  • Pour in the stock and salsa, and bring to a simmer.
  • Remove from the heat and stir in half the cilantro and scallions.
  • Transfer to the oven for 25 minutes, until most of the liquid is absorbed. Remove from the oven and fluff with a fork so some of the crispier bits on top get reincorporation. Smooth into an even layer again and sprinkle the top with cheese. Raise the oven temperature to 450 degrees F.
  • Return to the oven until the top is lightly browned and the sides have developed a slight crust. Allow the casserole to sit for 5 minutes before serving. Garnish with diced avocado and the remaining cilantro and scallions.