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4.86 from 7 votes

Mini Quiches in Crispy Ham Cups

These beautiful low FODMAP mini quiches in crispy ham cups are easy to make and perfect for a packed lunch or a party. Gluten free and lactose free recipe.
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Lunch
Cuisine: Low Fodmap
Keyword: ham, quiche
Servings: 6 mini quiches


  • 6 round slices of ham OR chicken or turkey “ham”
  • 1 small red bell pepper diced
  • 1/2 cup | 4 scallions sliced, green parts only
  • 4 eggs beaten
  • 2 tbsp rice flour
  • 4 tbsp lactose free milk
  • Pinch of salt
  • Pinch of black pepper


  • Pre-heat oven to 360°F/ 180ºC and line 6 muffin cups with the ham slices.
  • In a medium bowl add in the flour and slowly pour in the milk, whisking steadily.
  • Whisk in the eggs, salt and pepper, mixing until smooth.
  • Add the scallions and diced red pepper and incorporate.
  • Pour the mixture carefully on the ham cups.
  • Bake for about 15-20 minutes or until the quiches puff and ham is crispy.
  • Let cool for 10 minutes and then carefully run a knife around the rim of each muffin cup, lifting each quiche out of its cup.