Lactose-free spinach and roasted capsicum polenta bake

Creamy polenta bakes into a sliceable base for spinach, roasted red capsicum, lemon and herbs. Using dairy products specifically labelled lactose-free keeps this colourful lunch or light dinner lactose-free as written, while the ingredient notes make common substitutions easier to check.

Serves: 6   Preparation: 20 minutes   Cooking: approximately 35 minutes   Total: approximately 55 minutes

Ingredients

• 15 mL olive oil, divided
• 150 g baby spinach, washed and dried
• 500 mL water
• 500 mL lactose-free full-cream milk
• 180 g quick-cook polenta
• 3 g fine salt
• 5 g dried oregano, divided
• 120 g lactose-free cheddar, finely grated
• 200 g roasted red capsicum from a jar, well drained and cut into strips
• 80 g lactose-free feta, crumbled
• Finely grated zest of 1 lemon
• Freshly ground black pepper, optional

Method

1. Heat a conventional oven to 200°C or a fan-forced oven to 180°C. Lightly grease a 30 cm × 20 cm baking dish with 5 mL olive oil.
2. Heat another 5 mL olive oil in a large frying pan over medium heat. Add the spinach and cook for 2–3 minutes, turning, until just wilted. Transfer it to a plate and press out any obvious excess liquid with the back of a spoon.
3. Put the water and lactose-free milk in a large saucepan over medium-high heat. Bring just to a simmer; do not let the milk boil over.
4. Reduce the heat to low. Add the polenta in a thin, steady stream while whisking continuously. Cook according to the packet directions, usually 3–5 minutes for quick-cook polenta, stirring until very thick and smooth.
5. Remove from the heat. Stir in the salt, 3 g oregano, grated lactose-free cheddar and remaining 5 mL olive oil until the cheese melts.
6. Working promptly, spread the polenta evenly in the prepared dish. Arrange the wilted spinach and roasted capsicum over the surface, then scatter with the lactose-free feta, lemon zest and remaining 2 g oregano. Add black pepper if it suits you.
7. Bake for 20–25 minutes, until the edges are firm and the top is lightly golden.
8. Rest for 10 minutes before cutting into six pieces. Serve warm with a simple leafy salad or tolerated vegetables.

Intolerance considerations

• Lactose: use milk, cheddar and feta specifically labelled lactose-free. Standard feta and milk are not interchangeable for this recipe’s lactose-free description.
• Milk allergy: lactose-free dairy still contains milk proteins and is not suitable for a diagnosed milk allergy. Use only clinician-approved alternatives.
• Onion and garlic: neither is added directly. Check the jarred capsicum label because marinades can contain garlic, onion or other seasonings.
• Gluten and wheat: pure polenta is made from corn, but cross-contact and added ingredients can vary. For coeliac disease or wheat allergy, choose polenta and packaged ingredients labelled for your needs.
• FODMAPs: this recipe has not been laboratory tested or certified low FODMAP. Product formulations, portions and individual tolerance matter, so compare your chosen ingredients and serving with current guidance from your dietitian or the Monash University FODMAP app.
• Corn: polenta is made from corn and is not suitable if corn must be avoided.

Practical substitutions

Replace the baby spinach with 150 g chopped silverbeet leaves, removing the thick stems and cooking the leaves until wilted. Plain roasted capsicum made at home can replace jarred capsicum: roast, peel and weigh 200 g before adding it to the bake.

If lactose-free feta is unavailable, use an extra 80 g lactose-free cheddar. The flavour and texture will be different, but the bake will still set. Parsley can replace oregano if preferred.

Storage and reheating

Cool leftovers promptly, refrigerate in a covered container within 2 hours and keep below 5°C. Use within 2 days. Reheat only the portion you need until steaming hot throughout. See the NSW Food Authority’s leftovers guidance.

More practical reading

Read our guide to lactose-free, dairy-free and milk-allergy labels, or browse the full Intoleran Australia recipe collection. If you are managing several restrictions, an Accredited Practising Dietitian can help you protect variety and nutritional adequacy.