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Low FODMAP Courgette, Tomato and Basil Tart

Serves 4

Indulge in our Low FODMAP Courgette, Tomato, and Basil Tart; a gut-friendly delight. With a buttery crust, thin courgette slices, juicy tomatoes, and fragrant basil, it’s a perfect balance of flavors and textures. Enjoy something a little bit fancy without compromising on taste.

Author: Bianca Berton-Scarlet, Monash FODMAP trained Dietitian

Prep time: 10 minutes
Cook time: 25 minutes


  • 1x Sheet puff pastry (gluten free if needed) 
  • ¾ cup grated hard cheese such as parmesan, gruyere or tasty cheese
  • 1 tsp The Friendly Food Co. For Every O’Cajun Seasoning (use 1/2 tsp if sensitive to heat)
  • 1 small courgette, thinly sliced 
  • 8-10 cherry tomatoes, halved 
  • 1 Tbsp pine nuts 
  • ¼ cup fresh basil to serve 
  • Drizzle of extra virgin olive oil to serve
The Friendly Food Co low FODMAP spiced carrots and parsnips ...


  1. Preheat the oven to 200 C. 
  2. Place the sheets of pastry on a baking tray lined with baking paper. Using a knife, score a 0.5cm border around the edge of the pastry. 
  3. Sprinkle all but 2 tablespoons of cheese, followed by the Cajun seasoning over the pastry. Layer in the courgette and tomatoes. Sprinkle over the remaining cheese. 
  4. Bake for 15 minutes. Remove, add pine nuts and bake for a further 10 minutes or until the edges and cheese is golden. 
  5. To serve, add the basil and drizzle with extra virgin olive oil

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