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A small white plate filled with five low FODMAP pineapple bacon quinoa bites and a small dish of Fody Foods Tomato Basil Sauce.

Low FODMAP Pineapple-Bacon Quinoa Bites

  • Author: Em Schwartz, MS, RDN
  • Total Time: 1 hour
  • Yield: 24 quinoa bites 1x
  • Diet: Low Lactose


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!


  • 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


  1. If needed, cook bacon using your preferred method or see Note 1.
  2. If needed, cook quinoa according to package instructions or see Note 2.
  3. Preheat oven to 400°F. Coat a mini muffin pan with nonstick cooking spray.
  4. In a large bowl, whisk the eggs with dried basil, dried oregano, and salt.
  5. Stir in cooked quinoa, bacon, mozzarella cheese, and pineapple until well-mixed.
  6. Spoon the mixture evenly into the prepared mini muffin pan. Gently press down with clean fingers or the back of a spoon. 
  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.
  8. Remove from the oven. Cool for 5 minutes or until cool enough to handle. Remove from the muffin tin.
  9. 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. 


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