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Recipe: Low FODMAP Crustless Quiche

10 Sep


I’ve been experimenting a little with the Low FODMAP diet. For those who don’t know what “Low FODMAP” is, I suggest taking a look at the information on the Monash University Low FODMAP Diet page. In brief, FODMAPs are carbohydrates (including fructose and lactose, among others) that are malabsorbed by people who suffer from Irritable Bowel Syndrome, causing the symptoms that IBS sufferers get. A Low FODMAP diet is often used for an elimination diet trial for those with IBS to find what an individual may or may not be able to tolerate. Tolerance to different foods can vary greatly – some may be able to tolerate lactose while others may not, for example.

At this point I’m simply experimenting with some recipes in preparation to do the Low FODMAP elimination diet. Being a lover of food, I’m not a big fan of the idea of having to cut out so many different things! But I’m slowly warming to the idea knowing that I’ll be healthier because of it and may not have to be so restrictive long-term if I find I can tolerate certain things! For now, I’m drinking lactose-free milk, finding ways to add flavour to savoury dishes without onion or garlic, cutting out high-fructose fruits, and trying to cut wheat flour out of recipes in favour of Low FODMAP alternatives such as quinoa flour (used in this dish), almond meal, or spelt flour. Its challenging to say the least!

This recipe is based on my classic crustless quiche I’ve made for years. Basically, you can add any filling to it that you like! I seem to vary what I use every time I make it. Previously I’ve made more the traditional “quiche lorraine” style, or have added mushrooms, different types of cheeses, you name it! It really is as versatile as your imagination. This time I opted for fresh spinach, cherry tomatoes, kabana sausage (I’d usually use bacon but didn’t have any on hand), and a small amount of cheese (the original recipe calls for 1 cup of grated cheese, I use about half that quite happily). I used some herbs to help with the flavour, and subbed quinnoa flour that I’d milled myself instead of the usual plain flour. It had a touch of the bitterness you can get with using quinnoa flour, but it balanced well with the other flavours in the dish and my other-half didn’t even comment that it tasted different to how I’ve made it previously. Success!


nutritional quiche 3 eggs
1/2 cup quinnoa flour
1 tsp baking powder
1 1/2 cups lactose-free light milk
1 piece kabana sausage (or bacon, etc.), sliced or diced & lightly cooked
Mixed herbs, to taste (chives are good in place of onion or garlic)
1 cup (roughly) fresh baby spinach leaves
4 cherry tomatoes, quartered
1/2 cup light grated cheese

Preheat the oven to 180 degrees C. Grease an oven-proof dish.

In a mixing bowl, add the eggs, flour, baking powder, milk and herbs and beat until well combined.

In the oven proof dish, layer the kababa, spinach, and tomatoes. Pour over the egg mixture. Sprinkle with the grated cheese.

Bake in the oven for roughly 40 minutes, or until set and starting to brown on top. Serve with a side of salad or on its own as a light meal.

Nutritional information from Calorie Count, based on 6 servings.