Delicious low FODMAP Spinach and Cheese Quiche for a quick lunch on the go. A savory tart recipe with no cream.
Today I’m sharing with you one of my go-to recipes to take to work. This low FODMAP Spinach and Cheese Quiche is healthy, nourishing and super tasty!
This quiche is inspired by the famous french recipe but without cream and by the italian frittata, but not as thick and with a crust. The result is a delicious savory tart with a homemade crust filled with a thin layer of spinach, eggs and cheese.
The low FODMAP quiche crust
As you know, we cannot eat wheat in the first phases of the diet, so it’s hard to find low FODMAP ready-made quiche crust.
It’s quite hard to make gluten-free puff pastry, so instead I created my own homemade shortcrust savory pastry. It is made with a low FODMAP flour blend. If you want to make your own mix, check out my quiche lorraine crust recipe.
The Spinach and Cheese quiche filling
This savory pie is thin and has spinach and low FODMAP cheese. Normal spinach are better tolerated than baby. You can use either one, as the recipe calls for the safe serving size of baby spinach of 2.64oz | 75g per person per meal.
Low FODMAP cheeses
- Cheddar cheese
As you can see, there are many low FODMAP cheeses. Personally I like to use diced mozzarella but you can add any low FODMAP cheese, grated, crumbled or sliced. The quantity I use in the recipe is the recommended serving size of 40g|1.41oz (whether they are referred to in the Monash app as green or yellow), this is the dose I use in the recipe.
If you like savory tarts, check out this quiche lorraine and this beautiful tomato tart. All of them are excellent options to take in a lunchbox for work or for a picnic, accompanied with a green salad like this one.
And if you try the recipe, don’t forget to rate it and comment below.
Low FODMAP Spinach and Cheese Quiche
For the filling
- 2.64 oz | 75g fresh spinach
- 1.41 oz | 40g low FODMAP cheese I used mozzarella
- 4 eggs
- 3.38 fl oz | 100ml lactose-free milk
- 1 tsp salt
- 1 tsp oregano
- 1/2 tsp nutmeg
- Pinch of black pepper optional
For the crust
- 7 oz | 200g low FODMAP gluten-free flour blend I used Doves Farm GF white flour
- 1/2 tsp salt
- 2.64 oz | 75g butter
- 1 tbsp apple cider vinegar or white wine vinegar
- 4 to 6 tbsp water
- In a bowl add the flour, butter and salt and mix, rubbing with your fingers until you get pea-sized balls. Add the vinegar and 4 tablespoons of water and knead until it forms a ball of dough. Add more water, if necessary, 1 tbsp at a time, and refrigerate for 10 minutes.
- Place the dough in the center of a pie dish and press with your fingers out towards the edges, continuing on the sides. Finish with a smooth end edge and prick the dough with a fork.
- Wash the spinach, remove the water well and place the leaves over the dough.
- In a bowl, beat the eggs with a fork or whisk. Add milk, salt, oregano, black pepper (optional) and cheese and mix well. Pour the mixture on top of the crust, over the spinach.
- Cook in a preheated oven at 355ºF | 180ºC for 30 to 35 minutes. Allow the pie to cool a few minutes before serving. Serve hot or cold with a salad and enjoy!