Kerry Withoos, Accredited Practising Dietitian


Rice Crusted Veg Pie

Recipes > vegetarian

This low fodmap, low fat rice crusted pie makes a delicious accompaniment to any protein. It also makes a great dish when asked to bring a plate to share for a meal with others.


  • 150g long grain rice
  • 2 cups hot water
  • 1 tablespoon parsley
  • 2 cups mixed vegetables diced [I use pumpkin, zucchini and carrot]
  • 1 cup skim milk
  • 60g grated low fat cheese [I use Coles Light Mozzarella]
  • 3 eggs
  • Salt and pepper to taste


  1. Preheat oven to 180°C. Lightly spray a loaf tin
  2. Place rice and hot water in a microwave and oven proof 23cm pie plate and microwave on high for 15 minutes, stirring occasionally. Allow to stand for 5 minutes.
  3. Beat one egg and stir into the rice mixture with the parsley, salt and pepper to taste. Press the rice mixture against the base and sides of the pie plate.
  4. Arrange the vegetables over the rice case, cover with wrap and microwave for 5 minutes or until the vegetables are tender.
  5. Whisk the two remaining eggs into the flour until smooth. Mix in the skim milk and pour over the rice crust. Sprinkle with cheese.
  6. Bake for 45 minutes or until set.