Spicy Quinoa Pizza Bites: A Low-FODMAP Recipe!

You can enjoy the taste of pizza again with this easy recipe, even if you follow the low-FODMAP or a gluten-free diet.

Pizza is a favorite food around the world but for those with intolerances to gluten or to the fructans found in wheat, garlic, and onion, eat pizza can lead to digestive discomfort.  Since my own Irritable Bowel Syndrome (IBS) diagnosis, I have had to become creative with my pizza-type recipes.  The folks at FODY foods understand my frustration because they recently created an Arrabbiata sauce* that not only pairs well with this Spicy Quinoa Pizza Bites for dunking, but it’s also an ingredient in the pizza bites!

Spicy Quinoa Pizza Bites are not only fun to eat by dipping in FODY food’s new Arrabbiata sauce, but they are simple to make with only five ingredients.  Plus, they contain whole grains, protein, and fiber while also being a low-FODMAP food that is safe during the elimination phase of the low-FODMAP diet.

Spicy Quinoa Pizza Bites:  A Low-FODMAP Recipe

Ingredients

  • 1 1/2 cups cooked quinoa
  • 1 1/2 cups canned chickpeas rinsed and drained
  • 1 1/2 cups FODY foods Arrabbiata sauce divided
  • 3/4 cups shredded mozzarella cheese divided
  • 3/4 teaspoon sugar

Instructions

  1. Preheat oven to 350 degrees.

  2. Cook quinoa according to package, or alternatively, use premade quinoa.

  3. In a food processor, process the chickpeas into a paste.

  4. In a bowl, mix the quinoa, chickpeas, 1 cup of the sauce, and 1/2 cup of the cheese together until blended.

  5. Shape the mixture into golf ball-sized mounds on a greased baking sheet or a baking sheet with a silicone liner. Top with remaining cheese

  6. Bake for 35 minutes. Cool slightly and serve with the remainder of the sauce, warmed for dipping.

Recipe Notes

Use the code "0718brosen" for 15% off your Arrabbiata sauce order at FODY foods.


If you would like to get your own jar of FODY food’s new Arrabbiata sauce and try this recipe, you can do so via this link, and enjoy a 15% discount using the code “0718brosen.” 


These bites are best served dipped in a warm bowl of Arrabbiata sauce for a little extra kick.  A serving size for someone following the elimination phase of the low-FODMAP diet is three Spicy Quinoa Pizza Bites.  More than that will increase the portion size of the canned chickpeas and may result in digestive distress in those whose food triggers include chickpeas.

If you are looking to incorporate low-FODMAP foods into your diet, you often have gut health, IBS or SIBO issues.  You can take charge of your health: Start by being ready with your gut health story!  Download this free template and have all of your gut health information in one place so that your doctors know the whole story, and you can get diagnosed and treated quickly.  Click here to grab your copy of my Tell Your IBS Story today. Take charge of your IBS care and get the support you need to become symptom-free!

 

 

*affiliate link

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Beth Rosen

Eating Attitudes™ & Gut Expert

Beth Rosen, MS, RD, CDN is a Registered Dietitian and owner of Beth Rosen Nutrition. She practices a non-diet philosophy and is a Health at Every Size" practitioner. Her goal is to end the pain of diet culture, one person at a time. Beth's techniques and programs empower chronic dieters, and those who consider themselves emotional and /or stress eaters, to ditch the vicious cycle of dieting, eat fearlessly by removing Food and diet rules, and mend their relationship with food and their bodies. Beth's works face-to-face with clients in Southbury, CT, and virtually with clients, worldwide.

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