Low FODMAP Quiche Recipe

This savory Low FODMAP Quiche Recipe is made with a gluten-free pie crust, garlic-infused oil, baby spinach, red bell peppers, zucchini, and lactose-free milk. The result is a buttery, rich, and satisfying main course that is gentle on your digestion. Perfect for a weekend brunch or a light spring lunch, this recipe makes enough for 6 people.

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Low FODMAP Quiche Recipe Ingredients

For the Filling:

• 1 gluten-free pie crust (store-bought or homemade)
• 1 tbsp garlic-infused oil
• 1 cup baby spinach
• 1/2 cup red bell pepper, diced
• 1/2 cup zucchini, diced
• 4 large eggs
• 3/4 cup lactose-free milk (or lactose-free half-and-half)
• 1 cup shredded cheddar cheese
• 2 tbsp green parts of scallions, thinly sliced
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp dried thyme

How To Make Low FODMAP Quiche

1. Prepare the oven and crust: Preheat your oven to 375°F (190°C) and pre-bake the gluten-free crust for 8–10 minutes to ensure it stays crisp.
2. Sauté the vegetables: Heat the garlic-infused oil in a pan and cook the zucchini and red peppers for 3–4 minutes before wilting the spinach into the mix.
3. Whisk the custard: In a medium bowl, beat the eggs with the lactose-free milk, salt, pepper, and dried thyme until well combined.
4. Layer the ingredients: Sprinkle half of the cheddar cheese into the bottom of the crust, add the cooked vegetables and green scallions, then pour the egg mixture over the top.
5. Add final toppings: Sprinkle the remaining cheese over the top of the quiche to create a golden, bubbly crust.
6. Bake and set: Bake for 30–35 minutes until the center is firm, then let it cool for 10 minutes before slicing to allow the custard to set.

Recipe Tips

• Use Garlic-Infused Oil: Since whole garlic is high in FODMAPs, using an infused oil allows you to get that savory flavor without the digestive upset.
• Pre-Bake Your Crust: Gluten-free dough can be delicate; “blind baking” or pre-baking the crust prevents the egg mixture from making the bottom soggy.
• Stick to Green Tops: When using scallions (green onions), only use the green parts. The white bulbs are high in fructans, which are common triggers for IBS.
• Watch Serving Sizes: While these vegetables are low FODMAP, “stacking” large amounts can cause issues. Stick to the measured amounts to keep the dish safe for your gut.

What To Serve Low FODMAP Quiche

This savory quiche pairs beautifully with a simple side salad of butter lettuce and a lemon-vinaigrette dressing. For a fuller meal, serve it alongside roasted potatoes or a bowl of fresh cantaloupe and grapes. It also makes a lovely partner for a cup of herbal tea or a crisp glass of white wine.

How To Store Low FODMAP Quiche Leftovers

• Refrigerate: Wrap leftover slices in foil or place them in an airtight container for up to 3 days.
• Freeze: Wrap individual slices tightly in plastic wrap and store in a freezer-safe bag for up to 2 months. Thaw in the fridge before reheating.

Low FODMAP Quiche Recipe Nutrition Facts

Serving Size: 1 slice (based on 6 servings)

• Calories: 245 kcal
• Total Fat: 16g
• Saturated Fat: 8g
• Cholesterol: 145mg
• Sodium: 480mg
• Total Carbohydrate: 14g
• Dietary Fiber: 1.5g
• Sugars: 2g
• Protein: 11g

Frequently Asked Questions

• Can I use regular milk if I don’t have lactose-free milk? If you are following a strict low FODMAP diet, it is best to stick with lactose-free milk or a low FODMAP plant milk like almond milk. Regular milk contains lactose, which is a disaccharide that can cause digestive issues for many.
• Is cheddar cheese really low FODMAP? Yes! Hard cheeses like cheddar undergo a process that removes most of the lactose. Most people following a low FODMAP diet can tolerate a standard serving of cheddar cheese without any problems.
• Can I add other vegetables to this quiche? You certainly can, but be mindful of FODMAP portions. Oyster mushrooms or common tomatoes are great additions that remain gut-friendly in moderate amounts.

Try More Recipes:

• Low FODMAP Porridge Recipe
• Low FODMAP Pancakes Recipe
• Low FODMAP Overnight Oats Recipe