Low FODMAP Herbed Dijon-Thyme Quinoa Pilaf
Quinoa gets a serious glow-up here — toasted in garlic-infused olive oil until nutty and golden, then simmered in chicken broth with Dijon mustard and fresh thyme until every grain is fluffy and fragrant. The result is a pilaf that feels restaurant-worthy but comes together in under 30 minutes for four people. One of the trickiest parts of cooking for a sensitive gut is finding ways to get that deep, savory garlic flavor without the fructans that come with it — garlic-infused olive oil solves that problem completely, delivering all the richness with none of the risk. Scallion greens (not the white bulb) add a mild oniony brightness, and a finish of lemon zest, fresh parsley, and optional lemon juice lifts the whole dish without introducing any problematic ingredients. Every swap here is intentional and grounded in what's actually safe at a reasonable serving size. This pilaf works beautifully as a standalone lunch or as a side next to grilled chicken or fish, and it reheats well if you're meal-prepping for the week.
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Learn more →Ingredients
4 servings
- 1 cup quinoa, rinsed
- 2 tbsp garlic-infused olive oil
- 1 ¾ cups chicken broth
- 1 tbsp dijon mustard
- 1 tbsp fresh thyme leaves (or 1 tsp dried thyme)
- 3 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 2 tbsp fresh flat-leaf parsley, finely chopped
- 1 tsp lemon zest
- ½ tsp kosher salt, plus more to taste
- ¼ tsp black pepper, plus more to taste
- 1 tbsp fresh lemon juice (optional)
Instructions
- 1
Rinse the quinoa in a fine-mesh strainer under cold running water for 30 seconds, then shake off the excess water.
- 2
Heat the garlic-infused olive oil in a medium saucepan over medium heat until shimmering. Add the rinsed quinoa and stir to coat, cooking for 2–3 minutes until the grains smell nutty and begin to look dry and lightly golden.
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