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Low FODMAP Crustless Quiche

Low FODMAP Crustless Quiche
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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. 

 

Jump to Recipe

 

Low FODMAP Crustless Quiche
Low FODMAP Crustless Quiche

 

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

 

Crustless Quiche with Peppers and Asparagus (Low FODMAP)
Crustless Quiche with Peppers and Asparagus (Low FODMAP)

 

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.

 

Print Recipe

 

 

Colourful Crustless Quiche with Peppers (Low FODMAP)
Colourful Crustless Quiche with Peppers (Low FODMAP)

 

Other ideas for a Low FODMAP egg dishes

can be found in HERE:

 

 

Find a printable recipe card below:

 

Colourful Crustless Quiche with Peppers (Low FODMAP)

Low FODMAP Crustless Quiche

fitfodmapfoodieuk
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!
Prep Time 5 mins
Cook Time 5 mins
Baking time 20 mins
Total Time 30 mins
Course Breakfast, Dinner, low fodmap breakfast, low fodmap dinner, Lunch, Side Dish
Cuisine British, French
Servings 4 portions

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.
Keyword Crustless Quiche, Low FODMAP Crustless Quiche, Quiche, Quiche low FODMAP

 

 

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