Dive into deliciousness with these 8-ingredient Low FODMAP Pineapple-Bacon Quinoa Bites—perfect for a gathering, make-ahead snack, or packable lunch. Serve them with your favorite FODMAP-friendly pasta sauce for an extra burst of flavor!
This fun and flavorful recipe was inspired by my love for Hawaiian pizza. Maybe I'm in the minority, but I love the sweet and savory combination of pineapple and Canadian bacon.
While I originally planned to make this with Canadian bacon, I had difficulty finding a product made with low FODMAP ingredients at my local grocery store(s). So, I used what I could find - bacon!
In fact, these bites are a great way to use leftover bacon and/or quinoa if you have them. If not, I've included how I cooked both in the Notes section of the recipe card.
I also experimented with fresh pineapple and found the pineapple flavor lacking. Canned pineapple in 100% juice can be low FODMAP—up to ⅓ cup serving sizes—and gave this recipe the sweet pineapple flavor I was looking for.
These delightful whole-grain quinoa bites are filled with juicy pineapple, crispy bacon, melty mozzarella, and Italian herbs like basil and oregano. I love dipping them into low FODMAP pasta sauce. My favorite jarred variety is Fody Foods Low FODMAP Tomato and Basil Sauce. Or, you can make your own low FODMAP pasta sauce or check out other jarred low FODMAP pasta sauce options.
Ingredients
To make these low FODMAP pineapple-bacon quinoa bites, add these ingredients to your shopping list:
- Bacon - ½ cup cooked (about 8 slices)
- Quinoa - 2 cups cooked (about ⅔ cup uncooked)
- Nonstick cooking spray
- Eggs - 2 large
- Dried basil - 1 tablespoon
- Dried oregano - 1 tablespoon
- Kosher salt - ¼ teaspoon
- Shredded mozzarella - 1 cup (or dairy-free mozzarella shreds, such as Daiya, for dairy free)
- Canned pineapple slices in 100% juice - ½ cup
- Low FODMAP Pasta Sauce, such as Fody Foods Low FODMAP Tomato and Basil Sauce - 1 cup
Low FODMAP Notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Quinoa is a low-FODMAP whole grain and source of plant-based protein. White, red, and black quinoa have all been tested. The recommended low FODMAP serving is 1 cup cooked or 155 grams.
Mozzarella is a low-lactose cheese. The recommended low FODMAP serving size is ¼ cup or 40 grams.
Daiya mozzarella-style shreds is a type of vegan cheese. This product has not specifically been tested for FODMAPs, but one serving (¼ cup or 28 grams) appears to be low FODMAP by ingredients and fits within FODMAP Friendly's low FODMAP serving size for vegan cheese.
Canned pineapple slices in 100% juice (drained) are low FODMAP in servings of 97 grams (about ⅓ cup), according to Monash University. Larger servings contain moderate to high amounts of the FODMAP, fructan.
Instructions
To make these yummy low-FODMAP quinoa bites:
Step 1: Start cooking the bacon (if needed) using your preferred method.
While I often prefer to bake bacon in the oven, microwaving saves time for this recipe. To microwave, line a plate with paper towels. Arrange bacon in a single layer on top and then top with more paper towels. Microwave for 3 minutes. If the bacon is not done, microwave for 30 seconds and repeat, if needed, until your desired level of crispiness is achieved.
Step 2: Also cook quinoa (if needed) according to package instructions.
If the quinoa doesn't have instructions, this is how I prepared approximately 2 cups of cooked quinoa for this recipe:
Measure out ⅔ cup dry quinoa into a fine-mesh strainer and rinse under cool, running water. Transfer rinsed quinoa and 1 ⅓ cups water to a saucepan (with a lid) and bring to a boil over high heat. Once boiling, reduce heat to a simmer, cover, and cook for 15 minutes. Remove from heat, uncover, and let cool for 5 minutes before proceeding with the recipe.
Step 3: Preheat oven to 400°F. Coat a mini muffin pan with nonstick cooking spray.
Step 4: In a large bowl, whisk the egg with dried basil, dried oregano, and salt.
Step 5: Stir in cooked quinoa, mozzarella cheese, bacon, and pineapple until well-mixed.
Step 6: Spoon the mixture evenly into the prepared mini muffin pan. Gently press down with clean fingers or the back of a spoon.
Step 7: Bake for 15-20 minutes or until the cheese has melted, the tops of the quinoa bites are starting to turn golden brown, and everything is hot.
Step 8: Remove the quinoa bites from the oven and cool for 5 minutes or until cool enough to handle. Then, remove them from the muffin tin.
Serve low FODMAP pineapple-bacon quinoa bites warm with warmed low FODMAP pasta sauce.
Storage
Refrigerate leftover quinoa bites in an airtight container for up to 3 days. Freeze in a single layer and transfer to a sealable bag or container for longer freezer storage, up to 3 months.
Similar recipes
Recipe
Low FODMAP Pineapple-Bacon Quinoa Bites
- Total Time: 1 hour
- Yield: 24 quinoa bites 1x
- Diet: Low Lactose
Description
Dive into deliciousness with these 8-ingredient Low FODMAP Pineapple-Bacon Quinoa Bites—perfect for a gathering, make-ahead snack, or packable lunch. Serve them with your favorite FODMAP-friendly pasta sauce for an extra burst of flavor!
Ingredients
- ½ cup diced cooked bacon // see note 1
- 2 cups cooked quinoa // see note 2
- Nonstick cooking spray
- 2 large eggs
- 1 tablespoon dried basil
- 1 tablespoon dried oregano
- ¼ teaspoon kosher salt
- 1 cup shredded mozzarella cheese
- ½ cup diced pineapple slices canned in 100% juice
Optional: 1 cup low FODMAP pasta sauce, such as Fody Foods Low FODMAP Tomato and Basil Sauce, warmed
Instructions
- If needed, cook bacon using your preferred method or see Note 1.
- If needed, cook quinoa according to package instructions or see Note 2.
- Preheat oven to 400°F. Coat a mini muffin pan with nonstick cooking spray.
- In a large bowl, whisk the eggs with dried basil, dried oregano, and salt.
- Stir in cooked quinoa, bacon, mozzarella cheese, and pineapple until well-mixed.
- Spoon the mixture evenly into the prepared mini muffin pan. Gently press down with clean fingers or the back of a spoon.
- Bake for 15-20 minutes or until the cheese has melted, the tops of the quinoa bites are starting to turn golden brown, and everything is hot.
- Remove from the oven. Cool for 5 minutes or until cool enough to handle. Remove from the muffin tin.
- Serve quinoa bites warm with warmed low FODMAP pasta sauce.
Storage: Refrigerate leftover quinoa bites in an airtight container for up to 3 days. Freeze in a single layer and transfer to a sealable bag or container for longer freezer storage, up to 3 months.
Notes
Low FODMAP Serving: At publication time, one serving of this recipe (6 quinoa bites + ¼ cup sauce) uses low FODMAP amounts of ingredients. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or the "FODMAP Notes" section (above the recipe).
Note 1: While I often prefer to bake bacon in the oven, microwaving saves time for this recipe if you don't have leftovers. To microwave, line a plate with paper towels. Arrange bacon in a single layer on top and then top with more paper towels. Microwave for 3 minutes. If the bacon is not done, microwave for 30 seconds and repeat, if needed, until your desired level of crispiness is achieved.
Note 2: To prepare approximately 2 cups of cooked quinoa for this recipe, measure out ⅔ cup dry quinoa into a fine-mesh strainer and rinse under cool, running water. Transfer rinsed quinoa and 1 ⅓ cups water to a saucepan (with a lid) and bring to a boil over high heat. Once boiling, reduce heat to a simmer, cover, and cook for 15 minutes. Remove from heat, uncover, and let cool for 5 minutes before proceeding with the recipe.
- Prep Time: 30 minutes
- Cook Time: 30 minutes
- Category: Lunch, Snack, Main Dish
- Method: Baking
- Cuisine: Low FODMAP
