This Low FODMAP Crustless Quiche is a great idea for a dish (breakfast, lunch or even a side dish), if you feel like a quiche, but not necessarily the mainstream high fat, crust version. Also, it is gluten free!
- low fat and lower carb dish;
- it doesn’t require long preparation time, the most it takes to bake it, which means that you have time to do something else;
- also tasty cold. Which makes it great leftovers!
“It is a lighter quiche version,
lower in fat and carbs”
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
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INGREDIENTS FOR A Low FODMAP CRUSTLESS QUICHE (4 PORTIONS)
Low calorie cooking spray
6 large eggs
160 g cottage cheese
50 g green leaves of the leek, finely chopped
1/2 a red pepper, 1/2 a yellow pepper, 1/2 a green pepper, chopped
2 spears of asparagus, chopped
salt, pepper to taste
INSTRUCTIONS TO PREPARE THIS CRUSTLESS QUICHE:
Preheat the oven to 170 degrees C (fan).
Place a medium pan on a medium heat and spray with a low calorie cooking spray.
Add the chopped leek, all peppers and fry, mixing frequently, for about 5 minutes. In the end of cooking it, add the asparagus.
Take a medium baking dish (I use a small one and I had the batter left for one ramekin as well) and spray it with oil spray, to prevent from future sticking. Place the veg mix in the dish.
In a medium bowl, beat the eggs with a whisk, then add the cottage cheese and season. Whisk again. Pour the egg mixture on the vegetables in the dish and mix a bit.
Bake for 15 – 20 minutes, until the eggs are cooked.
If you have, you can sprinkle it with some fresh parsley.
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Low FODMAP Crustless Quiche
Equipment
- non stick pan
- Medium bowl
- a whisk
- a medium baking dish
Ingredients
- Low calorie cooking spray
- 6 large eggs
- 160 g cottage cheese
- 50 g green leaves of the leek finely chopped
- 1/2 a red pepper 1/2 a yellow pepper, 1/2 a green pepper, chopped
- 2 spears of asparagus chopped
- salt pepper to taste
Instructions
- Preheat the oven to 170 degrees C (fan).
- Place a medium pan on a medium heat and spray with a low calorie cooking spray.
- Add the chopped leek, all peppers and fry, mixing frequently, for about 5 minutes. In the end of cooking it, add the asparagus.
- Take a medium baking dish (I use a small one and I had the batter left for one ramekin as well) and spray it with oil spray, to prevent from future sticking. Place the veg mix in the dish.
- In a medium bowl, beat the eggs with a whisk, then add the cottage cheese and season. Whisk again. Pour the egg mixture on the vegetables in the dish and mix a bit.
- Bake for 15 - 20 minutes, until the eggs are cooked.
- If you have, you can sprinkle it with some fresh parsley.
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