Low FODMAP Cheesy Zucchini & Carrot Slice
Ingredients
MAKE GLUTEN FREEMakes 12 servings slices
CHEESY ZUCCHINI CARROT SLICE
180
zucchini (grated)
180
carrot (grated)
20
green onions/scallions (green leaves only, finely sliced)*
5
large egg
1
garlic infused oil*
1
black pepper (about 12 grinds)*
140
gluten free all purpose flour*
1
baking powder
0.25
salt
1
dried chives*
1
dried oregano*
114
colby, cheddar or vegan cheese (grated)*
Low FODMAP Cheesy Zucchini & Carrot Slice
This savoury masterpiece makes an epic lunchbox filler. Say hello to our low FODMAP cheesy zucchini & carrot slice. It’s a lovely way to use up sad-looking veggies in your fridge - you could easily sub in grated Japanese/Kabocha pumpkin or parsnip. If you want to turn this dish into a light meal then pair it with a garden salad and your favourite dressing.
FODMAP note on zucchini/courgette: Lots of people think courgette/zucchini is an eat freely vegetable on the low FODMAP diet, but this veggie actually needs good portion control. Just remember that 65g (2.3oz) is the low FODMAP serving size. This recipe is low FODMAP when divided into at least 3 servings.
Nutrition note: The nutrition information included with this recipe is per slice.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 12 slices
CHEESY ZUCCHINI CARROT SLICE
180
zucchini (grated)
180
carrot (grated)
20
green onions/scallions (green leaves only, finely sliced)*
5
large egg
1
garlic infused oil*
1
black pepper (about 12 grinds)*
140
gluten free all purpose flour*
1
baking powder
0.25
salt
1
dried chives*
1
dried oregano*
114
colby, cheddar or vegan cheese (grated)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
139
Fat
6.8g
Saturates
2.9g
Protein
6.7g
Carbs
12.3g
Sugars
1.6g
Fibre
0.7g
Salt
0.2g
Iron
1mg
Calcium
126.6mg
Calories
124
Fat
5.1g
Saturates
1.8g
Protein
6g
Carbs
13.1g
Sugars
2.3g
Fibre
0.7g
Salt
0.3g
Iron
1mg
Calcium
114.9mg
Calories
139
Fat
6.8g
Saturates
2.9g
Protein
6.7g
Carbs
12.3g
Sugars
1.6g
Fibre
0.7g
Salt
0.2g
Iron
1mg
Calcium
126.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180ºC (355ºF) fan bake function. Line a 20 x 30 cm (8 x 12 inch) pan with baking/parchment paper.
- Finely slice the spring onion/scallion leaves. Grate the zucchini/courgette and carrot. Place the grated veggies in a clean towel and gently squeeze to remove the excess moisture (don’t skip this step otherwise you’ll end up with a soggy slice!).
- In a bowl whisk together the eggs and garlic infused oil. Season generously with black pepper.
- In a large bowl sift in the flour. Whisk through the baking powder, salt, chives and oregano. Add the grated vegetables, sliced spring onion/scallion leaves, pour over the whisked eggs and grated cheese.
- Mix to combine and spoon into the lined baking pan. If desired sprinkle a little bit of cheese on top.
- Place in the oven and bake for 30 minutes then check. Continue cooking until the top is lightly golden - if the slice is looking oily on top then it needs another 5 to 10 minutes in the oven. Allow to rest for 10 minutes and then slice. Serve the low FODMAP cheesy zucchini & carrot slice warm or cold.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
