Vege Bake | Gluten Free, Low FODMAP

This is THE recipe that you need to make the most of seasonal harvests, feed your family a healthy meal, and have everyone LOVE it. It is a classic, and you will make it again and again.

You might know it as Zucchini Slice, but the best thing about my version is that you can use whatever vegetables you have, you are not limited to only using zucchini. Of course, if you have a wheelbarrows worth of zucchini, go ahead and use only Zucchini in this recipe. In fact, make several batches and freeze it.

I do suggest making a double batch, in fact, because people will want to have seconds, and it is awesome as lunch the next day (it even tastes great cold!) Bake the second batch in large muffin papers, and it’s perfect for school, work or picnics. You can freeze it too, and it defrosts and reheats perfectly. I have been making this recipe for years now, it’s that good.

VEGE BAKE

MAKES

4 as a main meal

Ingredients

  • 4 cups of finely grated vegetables – see Note
  • 6 free range eggs
  • 1/2 tsp garlic infused oil
  • 1 tsp roast onion infused oil
  • 1 tsp Dijon mustard
  • 1/2 cup macadamia oil, or coconut oil
  • 1 1/2 cups free range rindless bacon or ham, chopped (about 8 shortcut bacon pieces, 4 middle rashers, or 4 to 6 slices of ham)
  • 1 cup grated cheese or 200gm crumbled fetta
  • 1/2 cup tapioca flour
  • 1/2 cup maize flour
  • 1/2 cup of white rice flour
  • 2 tsps gluten free baking powder

Optional

  • 1 to 2 tablespoons of chopped fresh herbs, like basil, thyme, oregano or green tops from spring onions
  • Half a cup of Cherry tomatoes or slices of 1 large tomato, to decorate the top

Method

  1. Grease or line a baking dish. I use either a 25cm x 25cm ceramic baking dish, or 20cm x 20cm Pyrex dish (which makes the batter thicker and may take longer to cook).
  2. Using the 2mm grating plate of your food processor, finely grated the vegetables. (If using a stand grater, grate the vegetables into a large mixing bowl).
  3. Then change the grating plate for the blade, leaving the vegetables in. Add the eggs, infused oils, dijon mustard, oil, and any herbs you are using. Blend to combine.
  4. Add the flours and baking powder. Blend until just combined.
  5. Add your cheese, and diced bacon or ham, and blend briefly to combine.
  6. Pour the mix into the baking dish, and top with tomatoes/ tomato slices, if using.
  7. Bake at 180 degrees C for about 35 to 45 minutes until cooked through. Check by gently pressing down on the middle of the Vege Bake and see if it springs back, or insert a clean skewer into the centre and make sure it comes out without wet batter on it.
  8. Serve with a salad or steamed green beans, and a side of tomato relish or sweet chilli sauce.

MEAL PREP/ COOK ONCE, SERVE TWICE

  • You can prep the grated veges on your meal prep day, several days in advance.
  • This vege bake can be frozen in portions, and defrosts/ reheats well. Great for work lunches.
  • It’s a great way to use up leftover ham or bacon, just chop it and freeze in portions of 1 to 2 cups.

NoteS

  • You can substitute 2 tbsp coconut flour or green banana flour for any of the 1/2 cups of flour.
  • If you are new to Low FODMAP Way of Eating, check out this Beginner’s Guide.
  • To get 4 cups of grated veges, it takes about 2 medium carrots (250gm) and 2 small or 1 medium zucchini (250gms) to make 4 cups once finely grated. You can also try using any combination  of seasonal vegetables that you like, such as jap pumpkin, spinach, silverbeet etc. This recipe is fairly forgiving, that if you use a bit more or less vege’s, it will still work out.
  • If you don’t require low FODMAP, you can use corn, sweet potato, asparagus, and 2 cloves of garlic, and one small onion, instead of the infused oils.
  • You can just use 1 1/2 cups of all purpose/ plain regular flour, or a bought packet of gluten free all purpose flour mix
  • If you have an abundance of eggs, you can add two extra to this dish and it becomes more frittata like in consistency.

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