This is a really simple, low FODMAP quiche recipe provided by my dietetic manger, Karen. The term pastry-less quiche sounds like a contradiction, but the mixture “separates” during cooking forming a pastry-like crust on the bottom which is soft rather than crisp. This dish makes a delicious lunchtime option with some salad on the side and should keep for a few days in the fridge. Karen likes to do a bacon, cheddar and chive version, although you can experiment with different ingredients and combinations such as smoked salmon and parsley, spinach and green tops of spring onion, grated courgette and parmesan, or have a look in the fridge and see what needs to be used up.
For more vegetarian ideas, have a look at these low FODMAP vegetarian recipes.
2022 update: The FODMAP content of red peppers was recently re-tested by Monash University and they were found to be high in fructose and now classified as high FODMAP. However, a small portion (43g serving) is still classed as low FODMAP so I have not altered the quantities in this recipe as it should make 4 portions.
- 3 large eggs
- 90g (3/4 cup) plain gluten free flour (I used Doves Farm)
- 350ml lactose free milk
- 150g roasted red peppers, roughly chopped
- 100g feta cheese, crumbled
- A small handful of fresh basil, roughly chopped
- 40g cheddar cheese, grated
- A pinch of salt and pepper to season
- Butter to grease the quiche tin
- Preheat the oven to 170 degrees (325 f, Gas 3) and grease a 20cm/ 8 inch round tin (without a removable base) or oven-proof ceramic dish with butter
- Crack the eggs into a large mixing bowl, add the flour and milk and use a hand whisk to beat the mixture well until there are no lumps
- Add the roasted red peppers, feta, cheddar cheese, basil, a pinch of salt and pepper and gently stir the mixture to combine (it will look very liquid at this stage!)
- Pour the mixture into the prepared dish and bake in the oven for 45-50 minutes until set, check that it's not still wobbly in the centre and give it another 5-10 minutes if needed
- Allow it to cool slightly in the dish before serving
Whenever there is a post from you and your colleagues it is a red letter day! This receipe and the chicken noodle soup I will really enjoy. Any thoughts and guidance on freezing either of these? I guess I could half the receipe and keep for a day or two on the fridge. Any advice would be welcome. One of these days I will write a book low fodmap cooking for one!
Hi Louisa
I think I have answered my own questions! The quiche should freeze and the soup fine without the noodles which can be added when reheating the soup! My dietician Laura laughs at my questions over freezing. She is brilliant. Made the kale crisps today also brilliant. No need to freeze I have eaten them all! Thanks as always for all the work you do and for sharing everything.
Hi Jennifer, thanks again for the kind comments! I agree that the quiche should freeze ok and the soup would be fine if it was frozen without the noodles (although I haven’t actually tried freezing either myself). I’m really glad to hear you’re enjoying the recipes ?
I am lactose intolerant, ( blood tested) .. Should i avoid cheeses all together or see how the trafitional liwfodmap diet works & then work on the cheese in the next phase?
Hi Monica, most cheeses are low lactose so you shouldn’t need to avoid them. Have a look at the Monash FODMAP app for a list of suitable cheeses. Best wishes, Louisa
What flours/starches are in Dove’s farm gf flour? We can’t get that brand here but I could mix my own if I knew what was in it. Thanks!
Hi Andrea, here is a link to the Doves Farm plain flour ingredients https://www.dovesfarm.co.uk/biscuits-and-cookies/gluten-free/gluten-free-plain-white-flour-1kg/ From the comments it looks like rice flour makes up about 50% of the mix, hope that helps 🙂
Hello! Just tried this recipe but the base was really soft and didn’t feel or taste like it was cooked! I put it in for more time too! Any tips where I went wrong! Many thanks
Hi Kathryn, it does produce a soft base rather than a crisp one so I’ll update that in the recipe post. Thanks for getting in touch, Louisa
Thank you for getting back to me 🙂
I made this last night, I & my family really enjoyed it. I couldn’t get any GF flour so I bought a pack of GF dough mix, it worked well.
Thanks for the feedback Adele, really pleased to hear you enjoyed it!
Hi Louisa – been suffering with UC & Severe BAM for 2 years – been on the lo FODMAP diet which has really helped alongside finally getting the right balance of meds. I never realised you could get lactose free milk! The other non-dairy substitutes are “blergh” (up there with gluten free breads I’m afraid).
Is it self raising or plain flour your using? Will be getting some lactose free milk and flour – really missed quiche with eggs from our own ducks!
Hi Mark, it’s the plain gluten free flour for this recipe, making it with eggs from your own ducks sounds great! As for the lactose free milk it’s definitely the best low fodmap milk alternative in my opinion 🙂 Louisa
Thankyou – we have made lots of this – its even better cold than hot think! The lactose free milk is great for cooking with – I’m wondering if I could use it to make my own fruit yoghurts as I think that is one of the things (aside from garlic) I really miss.
I’ve not tried it in tea yet – but I’ve finally found a herbal tea I prefer (most of them taste horrible) – Twining’s Cranberry & Raspberry. I’ve ended up taking a few bags of that with at all times so I can just ask for hot water at a cafe or a friends.
Slowly working our way through your recipes – I have to remove anything spicy for me (giner, chilli, lemongrass etc) but its been great and I always make a spicy version alongside for my other half.
Hi Mark, I’m really pleased to hear you enjoy the quiche, thanks for the feedback. I don’t see why you couldn’t use the lactose free milk for making yoghurt, you would need to have a live yoghurt starter (i use Yeo Valley plain yoghurt which contains lactose but the quantity shouldn’t be a problem). The lactose free milk is fine in tea, I can’t taste a difference but not everyone agrees with me! Louisa 🙂