Hearty Ground Beef and Zucchini Casserole with Quinoa (Gluten-Free)
Are you looking for a gut-friendly, hearty, and flavorful meal? Then you will love this Hearty Ground Beef and Zucchini Casserole. It is packed with protein, vegetables, and delicious cheese while being low FODMAP and gluten-free!
As a dietitian, I want to make sure my meals are high in protein, fiber, and healthy fats and are satisfying. I also have irritable bowel syndrome (IBS), so I want to eat foods that help my digestion and not make me feel bloated. That’s why I created this recipe to check all those boxes. I hope you love it as much as I do!
Why You’ll Love This Recipe
- Gut-friendly & IBS-friendly – Uses low FODMAP ingredients for better digestion and quinoa for a gluten-free option.
- Wholesome & nutritious – Balanced with protein, fiber, and healthy fats.
- Easy to make – Simple steps, minimal prep, and great for meal prep.
- Family-friendly – A comforting dish that everyone will enjoy!
Ingredients & Substitutions
This Low FODMAP Ground Beef & Zucchini Casserole is packed with wholesome ingredients that are gentle on digestion while delivering delicious flavors. Here’s a breakdown of the key ingredients and possible swaps:
Key Ingredients & Their Benefits
- Quinoa (1 cup, cooked) – A protein-rich, fiber-packed grain alternative that adds heartiness to the dish.
- Garlic-infused Olive Oil (2 tbsp, divided) provides a rich, garlicky flavor without the high FODMAP compounds in fresh garlic.
- Lean Ground Beef (1 lb) – A great source of protein and iron, but can be substituted with another protein (see swaps below).
- Carrots (2 medium, peeled and diced) – Naturally sweet and full of gut-friendly fiber while being low FODMAP.
- Zucchini (2 medium, sliced into ¼-inch rounds) – Adds moisture and a mild flavor, making it a perfect veggie base.
- Diced Tomatoes (2 cans) – Provides a savory, slightly tangy flavor that pairs well with the herbs. Choose canned tomatoes with no added garlic or onions.
- Tomato Paste (1 tbsp) – Adds more concentrated tomato flavor.
- Dried Herbs (Oregano, Basil, Thyme—1 tsp each) are essential for an Italian-inspired flavor, bringing warmth and depth.
- Cottage Cheese (¾ cup or lactose-free version) adds creaminess and a protein boost to the casserole.
- Shredded Mozzarella Cheese (1.5 cups) provides that gooey, melty texture we all love. If needed, use a lactose-free version.
- Parmesan Cheese (2 tbsp) – A small amount of parmesan adds a sharp, umami-rich flavor to balance the dish.
- Fresh Basil (for topping) – Brightens up the dish with a fresh, herbaceous finish.
Ingredient Swaps & Substitutions
- Cottage Cheese vs. Ricotta—If you prefer a smoother texture, you can swap cottage cheese for ricotta. If you follow a strict low FODMAP diet, you can choose a lactose-free version of either.
- Ground Turkey Instead of Beef – For a leaner option, substitute ground turkey or even ground chicken while maintaining a similar texture and flavor.
- Lactose-Free Cheese Options – If you’re sensitive to dairy, choose lactose-free mozzarella, parmesan, or cottage cheese.
These simple swaps make the recipe flexible while keeping it delicious and gut-friendly!
Step-by-Step Instructions
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
Step 2: Cook the Quinoa
In a medium pot, bring 2 cups of low FODMAP chicken broth or water to a boil. Add 1 cup of dry quinoa, reduce heat to low, cover, and simmer until all liquid is absorbed about 15 minutes. Fluff with a fork and set aside.
Step 3: Sauté the Veggies & Beef
Heat one tablespoon of garlic-infused olive oil in a large skillet over medium heat. Add the diced carrots and cook for about 5 minutes until slightly softened. Add the ground beef, season with ¾ teaspoon salt and ½ teaspoon black pepper, and cook for 5-7 minutes until browned. Stir in 1 tablespoon tomato paste, diced tomatoes, oregano, basil, and thyme, and simmer for 5 minutes to develop the flavors.
Step 4: Prepare the Zucchini
Slice the zucchini into ¼-inch rounds. Heat the remaining one tablespoon of garlic-infused olive oil in a separate pan and lightly sauté the zucchini for 2-3 minutes until tender. Set aside.
Step 5: Combine the Quinoa & Sauce
Stir the cooked quinoa into the beef and tomato mixture, ensuring it’s well coated in the sauce. This will enhance the flavor and keep the casserole moist.
Step 6: Assemble the Casserole
Spread half of the beef and quinoa mixture evenly in the bottom of the prepared baking dish. Layer half of the sautéed zucchini slices on top. Dollop all of the cottage cheese evenly over the zucchini. Repeat the layers: remaining beef mixture and zucchini.
Step 7: Top with Cheese & Bake
Sprinkle 1.5 cups shredded mozzarella cheese evenly over the top, then finish with two tablespoons of parmesan cheese. Cover with foil and bake for 25 minutes. Remove the foil and bake for 10-15 minutes, until the cheese is golden and bubbly.
Step 8: Garnish & Serve
Let the casserole cool for 5-10 minutes before serving. Top with fresh basil for extra flavor.
Storage & Meal Prep Tips
Refrigeration: Store in an airtight container for up to 4 days.
The beef and zucchini casserole freezes well, making it an excellent meal-prep option. You can freeze it either before or after baking:
- Freezing Before Baking: Assemble the casserole as instructed, but do not bake. Cover the dish tightly with plastic wrap and a layer of aluminum foil to prevent freezer burn. Freeze for up to 3 months. When ready to bake, thaw overnight in the fridge and bake as directed, adding an extra 10-15 minutes to the baking time if needed.
- Freezing After Baking: Allow the baked casserole to cool completely before freezing. Slice into individual portions for easy reheating, or freeze the entire dish. Wrap portions in plastic wrap and store them in an airtight container or freezer-safe bag for up to 3 months.
- Reheating: If thawed, reheat in the oven at 350°F (175°C) for 20-25 minutes or until warmed through. If reheating from frozen, cover with foil and bake for 40-45 minutes, removing the foil for the last 10 minutes to crisp up the cheese.
- Meal prep tip: Make this beef and zucchini casserole through step 6 up to a day ahead. Store it in the refrigerator, and then bake it when ready for fresh flavor.
Serving Suggestions
This beef and zucchini casserole pairs perfectly with a simple side salad dressed in Maple Dijon Dressing or roasted low FODMAP vegetables like my Roasted Broccoli and Sweet Potatoes. For extra richness, drizzle with olive oil or sprinkle additional parmesan on top before serving. Enjoy it alone or with a slice of gluten-free bread or sourdough for a satisfying, balanced meal!
Low FODMAP Information
I carefully created this beef zucchini casserole using information from the Monash University Low FODMAP App to ensure it is gut-friendly for those with IBS. Each ingredient was selected to keep FODMAP levels in check while delivering a delicious and nourishing meal.
- Quinoa is a great gluten-free, low FODMAP grain alternative that provides fiber and protein.
- Garlic-infused olive oil adds rich garlic flavor without the high-FODMAP fructans in fresh garlic.
- Carrots (½ medium per meal) and zucchini (⅓ medium per meal) are low FODMAP in appropriate servings and add texture and nutrients.
- Canned diced tomatoes are FODMAP-friendly, up to a ½ cup per meal, making them an excellent base for the sauce.
- Cottage cheese or lactose-free cottage cheese is low FODMAP, up to 2 tablespoons per meal.
- Mozzarella is low FODMAP, up to ¼ cup per meal, and parmesan cheese up to 40 grams per meal. These cheeses are naturally low in lactose, making them good choices for those sensitive to lactose.
Everyone’s tolerance to FODMAPs differs, so I always recommend adjusting ingredients to fit your needs. If you’re unsure about certain foods, refer to the Monash University Low FODMAP App to check portion sizes and modifications that work best for you.
More Dinner Recipes
Ground Beef and Zucchini Casserole
Ingredients
- 1 cup quinoa dry
- 2 cups chicken broth low FODMAP or use water
- 1 pound ground beef 90% lean
- 2 medium carrots peeled and diced
- 2 medium zucchini sliced into ¼-inch rounds
- 2 cans (14.5 ounces) diced tomatoes
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon dried thyme
- ¾ teaspoon salt
- ½ teaspoon ground black pepper
- ¾ cup cottage cheese or lactose-free cottage cheese
- 1½ cups shredded mozzarella
- 2 tablespoons grated parmesan cheese
- ¼ cup chopped fresh basil for garnish (optional)
Instructions
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish.
- In a medium pot, bring 2 cups of chicken broth or water to a boil. Add 1 cup of dry quinoa, reduce heat to low, cover, and simmer until all liquid is absorbed, about 15 minutes. Fluff with a fork and set aside.
- Heat 1 tablespoon of garlic-infused olive oil in a large skillet over medium heat. Add the diced carrots and cook for about 5 minutes until slightly softened. Add the ground beef, season with ¾ teaspoon salt and ½ teaspoon black pepper, and cook for 5-7 minutes until browned. Stir in 1 tablespoon tomato paste, the diced tomatoes, oregano, basil, and thyme and let simmer for 5 minutes to develop the flavors.
- Slice the zucchini into ¼-inch rounds. In a separate pan, heat the remaining tablespoon of garlic-infused olive oil and lightly sauté the zucchini for 2-3 minutes until just tender. Set aside.
- Stir the cooked quinoa into the beef and tomato mixture, ensuring it's well coated in the sauce. This will enhance the flavor and keep the casserole moist.
- Spread half of the beef and quinoa mixture evenly in the bottom of the prepared baking dish. Layer half of the zucchini slices on top. Dollop all of the cottage cheese and spread evenly over the zucchini. Repeat the layers of remaining beef mixture and zucchini.
- Sprinkle 1½ cups of shredded mozzarella cheese evenly over the top, then finish with two tablespoons of parmesan cheese. Cover with foil and bake for 25 minutes. Remove the foil and bake for another 10-15 minutes, until the cheese is golden and bubbly.
- Remove the casserole from the oven and let it cool for 5-10 minutes before serving. Top with fresh basil if desired.
