Ask Dr. Ted

Low FODMAP Vegetarian Eggplant-Spinach Lasagna

Prepared in: 10 min

Cooked in: 50 min

Total Time: 60min

Servings: 6

Calories: 345 kcal

Fat: 13g

Carbs: 41.4g

Proteins: 13g

This comforting vegetarian lasagna is packed with tender eggplant, fresh spinach, a rich low FODMAP tomato sauce, and gooey mozzarella cheese. Gluten-free no-boil lasagna noodles make preparation effortless, while the simple ingredients keep it tummy-friendly and flavorful. Perfect for weeknight dinners or special occasions, this lasagna delivers hearty satisfaction in every bite.
Go To Recipe

Ingredients

  • 2 tablespoons olive oil
  • 1 medium eggplant (about 3/4 pound), diced
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon red chili flakes
  • 1 medium vine or Roma tomato, diced
  • 8 ounces fresh baby spinach, chopped
  • 2 cups low FODMAP tomato sauce (16 ounces)
  • 1 tablespoon balsamic vinegar
  • 1/4 cup torn basil leaves, divided
  • 9 ounces gluten-free no-boil lasagna noodles (about 6 sheets)
  • 8 ounces plant-based ricotta
  • 5 ounces shredded mozzarella (a mix of part-skim and fresh mozzarella works well)

Instructions

  1. Preheat the Oven:
    Preheat the oven to 350°F (175°C).
  2. Cook the Eggplant and Spinach Mixture:
    Heat the olive oil in a large skillet over medium-high heat. Add the diced eggplant and sauté until softened, about 8 minutes. Stir in the salt and red chili flakes. Add the diced tomato, scraping up any browned bits from the bottom of the pan, and sauté until the tomato softens, about 3 minutes. Add the chopped spinach and cook until wilted and the liquid has evaporated, about 4 minutes.
  3. Add Final Seasoning:
    Remove the skillet from the heat and stir in the balsamic vinegar and half of the torn basil.
  4. Assemble the Lasagna:
    Spread 1/2 cup of the tomato sauce evenly across the bottom of a 9 x 13-inch casserole dish. Lay down a layer of lasagna noodles, ensuring they slightly overlap. Spread half the ricotta (if using) over the noodles, followed by half the eggplant-spinach mixture. Add another 1/2 cup of tomato sauce and 1/4 cup of shredded mozzarella. Repeat the layers once more.
  5. Top the Lasagna:
    Finish with a final layer of noodles, topped with the remaining tomato sauce, shredded mozzarella, and the rest of the basil leaves.
  6. Bake:
    Cover the dish loosely with foil and bake in the preheated oven for 30-40 minutes, or until the noodles are tender and the top is bubbling and golden brown.
  7. Rest and Serve:
    Let the lasagna rest for 5 minutes before slicing and serving.

Tips & Low FODMAP-Friendly Notes

  • Low FODMAP Tomato Sauce: Choose a tomato sauce made without garlic or onion, or make your own using canned tomatoes and low FODMAP herbs.
  • Gluten-Free Noodles: Be sure to use no-boil gluten-free noodles for a seamless preparation.
  • Plant-Based Option: For a vegan version, use plant-based ricotta and mozzarella.

Bon appétit

This Eggplant-Spinach Lasagna proves that a dish can be both comforting and gut-friendly without compromising on flavor. Its rich layers of vegetables, tomato sauce, and melty cheese make it a satisfying centerpiece for any meal. Serve with a crisp green salad or steamed veggies for an extra touch of freshness. Enjoy every wholesome bite!

Popular Recipes
Low FODMAP Peanut Butter Brownie Bites
Instant Pot Low FODMAP Steel Cut Oats with Maple, Cinnamon, and Blueberries
Low FODMAP Frittata with Bell Pepper, Spinach, and Cheese