This low FODMAP crustless quiche has rich quiche flavors without the fuss of the crust! An easy, budget-friendly, customizable recipe, and a great way to use leftovers.
High protein and low carb, it comes with three nutrient-rich and low FODMAP filling options
Today I bring you a simple, quick and delicious recipe for lazy days. As you know, in the early stages of the low FODMAP diet, we should avoid excess wheat and lactose. That’s why it’s hard to find a quiche that we can actually eat.
Because I’m a huge quiche fan, I’ve already shared several recipes like this quiche lorraine, this spinach and cheese quiche, both with homemade crust and this tomato tart with store-bought crust. However, there are many advantages to making quiches without crust.
4 reasons to make this low FODMAP Crustless Quiche
- it’s low carb because it doesn’t contain the crust’s carbs.
- it is healthier and lighter than the regular ones as you avoid the buttery crust and cream in the filling.
- it’s budget-friendly because you can fill it with leftovers and you don’t have to spend money on flour or expensive gluten-free puff pastry.
- It’s ready in less than 30 minutes!
You can even save more by following my tips on how to make the low fodmap crustless quiche with no oven needed. You’ll just need to use the Spanish tortilla technique. In other words, cook the quiche in the skillet for 10 minutes on one side over medium heat, turn it over with the help of a plate and finish cooking for another 5 minutes.
One recipe, many options
Versatility is one of the strong points of this recipe. You can choose one of the three combinations of fillings I suggest in the recipe – leftovers, vegetarian or extra-protein. You can also make the following ingredient swaps:
- instead of lactose-free yogurt, you can use the same amount of quark cheese. Just be careful not to eat more than 1/3 of the quiche, as more than 1.4 oz / 40g of quark is high on FODMAP.
- if you don’t like or don’t have leek leaves, replace them with diced carrots.
- iif you don’t have herbs from Provence, you can make your own mix with oregano, thyme and dry chives.
- instead of mozzarella cheese, you can opt for low FODMAP grated cheese.
As a leftover suggestion, you can use roasted chicken, grilled fish, cooked green beans or broccoli heads.
Hope you enjoy!
Low FODMAP Crustless Quiche
- 4 eggs
- 4.23 oz | 120g lactose-free yogurt unsweetened
- 1 tsp herbs of Provence
- Pinch of salt
- Dash of olive oil
- 1 oz | 30g leek leaves thinly sliced
- 1.76 oz | 50g olives chopped
- 5.29 oz | 150g leftover meat, fish or low fodmap vegetables chopped into small pieces
- 2.64 oz | 75g spinach
- 2.64 oz | 75g canned mushrooms sliced
- 1.76 oz | 50g mozzarella cheese
- 3.5 oz | 100g bacon or canned tuna
- In a bowl, beat the eggs with a fork.
- Add the yogurt, salt and herbs and mix until you get a homogeneous consistency. Set aside.
- In a medium non-stick skillet with a drizzle of olive oil over medium-high heat, sauté the leek leaves until softened – 2 to 3 minutes.
- Add your favorite filling and sauté for about 5 minutes.
- Pour the liquid mixture, give it a stir and take the skillet directly to the preheated oven at 350ºF | 180ºC for 15-20 minutes or until golden.
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