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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