Friends, it’s here!
A few years ago, I developed and published a low FODMAP Eggplant Zucchini Lasagna recipe. It’s nutritious, simple, and delicious.
But my kitchen skills have improved since then and I decided it needed minor tweaking to improve the flavor and ratio of ingredients.
Plus, I wanted to make it more accessible to everyone by including an option for homemade low FODMAP nut cheese instead of the Kite Hill dairy-free ricotta.
Even though I no longer need to eat low FODMAP for symptom reduction, this recipe is one I love to include in my recipe rotation! It’s perfect for meal prep and reheats well in the microwave.
I can’t wait for you to give it a try! If you make this recipe, please let me know what you think by leaving a comment below =)
Enjoy! xo Riley
Eggplant Zucchini Lasagna 2.0 (Low FODMAP, GF, DF)
Prep time
Cook time
Total time
Simple, filling, nutritious, and delicious! This Eggplant Zucchini Lasagna is perfect for meal prep and for those following diets such as dairy-free, gluten-free, yeast-free, and low FODMAP.
Author: Riley Wimminger
Recipe type: Main Dish
Cuisine: Italian-Inspired, Dairy-Free, Low FODMAP, Gluten-Free
Serves: 4
Ingredients
NOODLES
- ½ box Tinkyada Brown Rice Lasagna Noodles (6 noodles or 5 ounces)
NUT "CHEESE"
- 1 cup (133 g) raw unsalted macadamia nuts (or sub blanched slivered almonds and adjust to smaller serving size to remain low FODMAP)
- ⅓ cup (48 g) blanched slivered almonds (or sub additional macadamia nuts)
- 2 Tbsp lemon juice (~1/2 large juicy lemon)
- ¼ tsp sea salt
- ½ tsp dried oregano (optional)
- ⅓-1/2 cup water
SAUCE
- ¾ lb grass-fed ground beef
- Sea salt & black pepper
- 1½ cups finely diced eggplant (~1 extra small eggplant // or use only 1 cup for a more saucy version)
- ¾ cup finely diced zucchini or yellow summer squash (~1 small squash)
- ~25 ounce jar marinara sauce (low FODMAP if needed // such as FODY Foods or Rao's Sensitive Formula // use more or add water if you like it extra saucy)
- 1 tsp fennel seeds
- ½ tsp dried oregano
- ¼-1/2 tsp red pepper flakes (omit for less heat)
- 1 cup chopped baby spinach (fresh or frozen)
FOR SERVING
- Freshly sliced basil
Instructions
- Cook lasagna noodles in a large pot according to package instructions. If using Tinkyada brown rice lasagna noodles, I find that the noodles take less time to cook than what is listed on the box (about 2 minutes boiling and 8-9 minutes resting on an induction stovetop). They can also be cooked in boiling water for 7-8 minutes. Watch closely to avoid overcooking.
- Rinse noodles with cold water and drain. Return noodles to the empty pot and gently toss with a small amount of olive oil to prevent sticking.
- While the noodles are cooking, prepare the nut cheese. To a food processor, add macadamia nuts, almonds, lemon juice, salt, oregano (optional), and ⅓ cup water to a food processor. Process until well combined, adding more water as needed until it resembles the appearance of ricotta cheese.
- Preheat oven to 350 degrees Fahrenheit.
- Heat a large pan over medium heat. Once hot, add ground beef and use a metal spatula to flatten into a single layer to encourage even cooking. Sprinkle with a pinch of salt and pepper. Once browned on one side, flip the meat and use the spatula to break it into smaller chunks. Continue cooking until lightly browned and no longer pink. If it is browning too quickly, reduce heat to low.
- Use a slotted spoon to transfer the cooked beef to a clean plate, leaving excess fat in the pan. You are looking to have about 2 tsp oil/fat for cooking the veggies. If using leaner meat (such as grass-fed and finished), you may need to add 1-2 tsp olive oil to the pan. If using fattier meat, you may need to drain off some of the fat.
- To the same pan, add eggplant and cook for 3-4 minutes or until it begins to soften. Add zucchini and continue sauteing, stirring frequently for 5-6 minutes or until vegetables are tender. A metal spatula works well if the vegetables begin sticking. Additional oil can be added, if needed.
- Add marinara, fennel seeds, oregano, and chili flakes. Stir, reduce heat to simmer, cover, and cook for 8-10 minutes to infuse the flavors. Add spinach, cooked ground beef, and additional sauce or water (if you like it saucier). Simmer an additional 3-5 minutes.
- To a 9 x 9 inch or 9 x 13 inch glass baking dish, add ⅓ of the sauce. Add a layer of noodles (tearing them with your fingers if they are too long) and then gently spread ½ of the cheese over the top. Add another ⅓ of the sauce, a layer of noodles, and the remaining cheese. Top with the remaining sauce. Any additional noodles can be used to scoop up remaining sauce from the pan (YUM!).
- Bake lasagna for 20-30 minutes. Allow to cool for 5-10 minutes before serving. Garnish with fresh basil for even more flavor. Leftovers will keep in the fridge up to 3-4 days. Can be frozen, but it is not ideal.
Notes
*This recipe makes ~ 1⅓ cups of nut "cheese" // ¼ batch is low FODMAP
Leave a Reply