Simply Delicious FODMAP-friendly Stuffed Eggplants

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I had the pleasure of meeting Toni Fiori, a University of Massachusetts nutrition student with great energy and a love for food and health.  I knew she would provide a nice blog post for you….and she delivered.  She created an amazing looking dish, stuffed eggplants with tomatoes, quinoa, ground chicken, herbs and a nice smattering of Swiss cheese. This dish looks ridiculously good.  I can’t wait to make it myself!

Here’s Toni, with her award winning stuffed eggplant and smile!  And here is her blog post for YOU!toni

Hi, I’m Toni Fiori, a soon to be graduating nutrition student, from the University of Massachusetts- Amherst! I have been following Kate’s delicious blog and I am greatly inspired by her expertise. I have found myself pretty intrigued by the low FODMAP diet and jumped at the opportunity to create a recipe for Kate’s blog.  I hope you all enjoy it… My roommates and I certainly did!

First, I cut an eggplant in half to get two shallow boats, and carved out the inside to make room for the stuffing. I couldn’t let the delicious insides go to waste, so I chopped up all the excess eggplant in plans to add it to the mix.chopped eggplant

Quinoa could stand alone to be the protein and base of this meal, but I couldn’t resist adding some ground chicken, for it makes a stuffed vegetable all the more satisfying.  So I boiled some quinoa, cooked up my ground chicken with a touch of oil, and got back to my eggplant. I combined the chopped eggplant, diced tomatoes and chicken.  I generously seasoned the dish with ground black pepper, but I am a little bit of a pepper fanatic, so feel free to add as much pepper as you wish (and tolerate.) I infused some more flavors with basil and thyme, and obviously did some taste testing, mostly to ease my watering mouth.  To finish my stuffing, I mixed in the quinoa and some fresh spinach.  Mmmmm….mixure cooking

And as my cherry on top, I added some Swiss cheese. This combination glued well and had all the flavors and textures to make an amazing dish.

I bountifully stuffed the eggplants, sprinkled the rest of the cheese on top, and put them in the oven at 350 degrees for about 25 minutes as one final step.

Here is the cheese added right on top. Add the cheese

And here it is starting to melt up.cheese melting

My roommates could smell the aromas from all over the house and all came wandering in for sampling. The stuffed eggplants seemed to be a hit! It proved to be a great winter’s night dinner, tasty and pretty simple too 🙂 Will definitely be made again!

Check out Toni’s awesome dish!!stuffed eggplant-1


14 replies on “Simply Delicious FODMAP-friendly Stuffed Eggplants

  • Sophie kamveris

    Great job, Toni! Good luck with school. Sounds like you are going to make a great RD if that’s the route you are choosing.

  • Liz

    There’s nothing like healthy food that looks so incredibly decadent, Wow!! Thank you, Toni! And Kate, I came across something that may be of interest to you & Fodmappers: Tonewood maple products–high-grade syrup, flakes, & seasoning, Yum (I have no affiliation) They are out of Vermont. I’m thinking the flakes and seasoning may have a place in fodmapper cooking… 🙂
    Also, Kate, when I introduce oatmeal should I aim for the lowest fiber version, like quick-oats vs. heavier steel cut, etc.? Thanks for your input.

    Note: actual maple product site is

    • katescarlata

      Liz–Thanks for the maple product info…sounds interesting! I would introduce oats in the cooked state, limit to 1/4 cup dry (the latest limit from Monash) and try the old-fashioned oatmeal.

      • Karen Zaorski

        Okay. Only 1/4 cup of dry oatmeal. That’s important for me to know since I eat it at least 5x’s a wk. Any other new developments out of Monash Univ that we need to know about? Thanks Kate.

      • katescarlata

        Hi Karen!
        Some of the portions have been modified–butternut squash dropped to <1/4 cup (almost why bother--serving size), kale was added, common cabbage was added. Figs were found to be high FODMAP. That's few of the more recent updates.


  • Grace

    Hi Kate, firstly I want to say, AMAZING blog! Thank you for providing resources on FODMAPS. I was diagnosed with IBS in the summer of 2012 and after months and months of losing weight (and I had a small frame to begin with, so I feel way too skinny now 🙁 ), trial & error in the food I eat, I’m at a lost and I want to get back to the point where I’m not afraid to eat and I know what I can eat. This led me to look up a low FODMAPS diet, which I’m interested in trying out so I can be balanced nutritionally. I live in the NYC area and would love to know if you have any recommendations on registered dieticians or nutritionists well-versed on FODMAPS diet for IBS sufferers? Any help or insight would be so appreciated! 🙂 Thank you once again for all you’re doing for the affected community – it’s comforting to know I’m not alone in this 🙂

      • Grace

        Hi Kate! Thanks so much for your reply. If it’s not too much trouble, would you be able to recommend any professionals in the NYC, Manhattan area? Mainly because I don’t have a car and being able to get around via subway or public transportation might be easier for me. Thanks again!

  • Cassie

    Thanks for the great recipe. I love this blog! I am also a dietitian and am experimenting with the low FODMAP diet for my own GI issues and I have to say, the elimination phase has been tough but effective! Your bolg has made it much easier! I’ve tried a few of your recipes and have modified a few to my own taste preferences. When I get patients on the Low FODMAP diet, this is one resource I’ll be referring them to!

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