Low FODMAP Herbed Sage-Butter Quinoa Pilaf

Total time40 min

Prep time10 min

Cook time25 min

Low FODMAP Herbed Sage-Butter Quinoa Pilaf

This fragrant quinoa pilaf is the kind of side dish that makes a simple weeknight dinner feel genuinely special. Toasting the quinoa in butter and garlic-infused oil before adding liquid builds a deep, nutty base, and the splash of white wine adds a subtle brightness that elevates the whole thing. Fresh sage and thyme folded in at the end keep the herb flavor vivid rather than muted, and a final pat of butter gives every grain a glossy, rich finish. Managing a low-FODMAP diet often means sacrificing that savory, allium-forward depth you get from onion and garlic — but garlic-infused oil delivers all that flavor without the fructans, and using only the green tops of scallions keeps things firmly in safe territory. Quinoa is naturally gluten-free and well-tolerated, making it a reliable grain option when so many others are off the table. The recipe serves four, so it's practical enough for a family dinner but polished enough to bring to a gathering. A squeeze of lemon over the top right before serving ties everything together beautifully.

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Ingredients

4 servings

1 cup quinoa, rinsed
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2 tbsp unsalted butter
1 tbsp garlic-infused oil
3 scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
¼ cup dry white wine
1 ¾ cups chicken broth
½ tsp fine salt
¼ tsp black pepper
8 fresh sage leaves, thinly sliced
1 tsp fresh thyme leaves

For finishing

1 tbsp unsalted butter

For serving

1–2 tbsp fresh flat-leaf parsley, chopped (optional)
lemon wedges, for serving (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
Melt 2 tbsp butter with the garlic-infused oil in a medium saucepan over medium heat until the butter is foamy and just beginning to subside, about 1 minute.

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