low FODMAP crustless quiche

Low FODMAP crustless quiche

For me, quiche is a real brunch recipe: ideal to make in advance and to eat from with a big group. I never liked it too much myself because I find quiche really heavy.

The combination of pastry, eggs, cream and cheese makes it a very heavy dish.

Next to that, I find it quite a hassle to make a gluten-free pastry crust. And that’s when I thought: why not make a low FODMAP crustless quiche? 

The pastry always was my least favourite part of a quiche and by leaving the crust out, you also make it a lighter dish. 

For this crustless quiche I used one of my favourite flavour combinations: spinach with smoked chicken and cheese. Next to that I added zucchini, canned mushrooms, quark and eggs. 

Because of the high amount of protein in the quiche, it keeps you full for a long time, but it won’t give you that heavy feeling that a normal quiche can do. Half of this quiche contains 400 calories. 

I find this a perfect recipe for lunch. I often take a quarter of the quiche and eat this with some sourdough spelt bread.

I also love eating a larger serving of this quiche on days where I have eaten a lot during the day and I only want to eat something light for dinner.

The quiche is also great for parties, where you can cut it into small pieces to enjoy it with a group. 

A low FODMAP crustless quiche with a blue napkin and wooden spatula next to it

Low FODMAP crustless quiche: varying with ingredients

  • Rather not have any meat in your quiche? Leave the smoked chicken out and replace it with extra vegetables, such as broccoli or bell pepper. For a quiche with lots of veggies!
  • Try replacing the chicken with bacon or ham, that is also super tasty. 
  • I use lactose-free quark in my crustless quiche for extra protein, but that is not necessary. You can also replace the quark by thick lactose-free Greek yoghurt or use a splash of lactose-free milk instead (don’t use 100 ml milk, that will make the mixture too thin, a splash is enough).

    Prefer a more creamy quiche? Then you can also use 100 ml lactose-free cooking cream. 
  • You can vary with the vegetables that you add to the quiche, other low FODMAP veggies, such as bell pepper, tomato, oyster mushrooms or broccoli are also great. 
  • It is also yummy to crumble some feta cheese over your quiche before you put it into the oven. 

Love crustless quiche? 

Crustless quiche is actually the same as frittata or egg muffins, you just put this into a quiche pan.

On the blog you can also find a recipe for frittata and egg muffins, so definitely give that a try too when you like the crustless quiche: 

Rather have a quiche with crust? Then give my recipe for classic quiche lorraine a try! 

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low FODMAP crustless quiche

Low FODMAP crustless quiche with spinach

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5 from 1 review

  • Author: Karlijn
  • Total Time: 45 min
  • Servings: 4 1x


A simple and healthy crustless quiche with spinach, smoked chicken and grated cheese. High in protein, low in carbs and very good.


  • 200 g (6.9 oz) frozen spinach (fresh is also possible)
  • 120 g (3/4 cup) zucchini
  • 150 g (5.3 oz) canned mushrooms
  • 4 eggs
  • 100 g (1/2 cup) lactose-free quark (or thick Greek yogurt)*
  • 180 g (6.3 oz) smoked chicken, in slices (check the ingredients for FODMAPs)
  • 60 g (5/8 cup) low fat grated cheese
  • About 50 ml water (1/4 cup) (leave this out if you use cream, milk or yoghurt instead of quark)
  • A pinch of ground paprika
  • 1/2 tsp Italian mixed herbs (make sure no garlic or onion has been added)
  • Pepper and salt


  1. Pre-heat the oven to 180 degrees Celsius (350 F).
  2. Heat the frozen spinach in a frying pan. If any water comes out, drain it.
  3. Cut the zucchini in pieces and add them together with the mushrooms to the pan. Fry for a few minutes. Season with pepper, salt, ground paprika and Italian herbs. Turn off the heat.
  4. Cut the smoked chicken into slices and stir into the vegetables.
  5. Whisk the eggs in a bowl and stir in the quark and 30 grams of the grated cheese. Lactose-free quark is quite thick and this can make the mixture too thick. To avoid this you can add a bit of water. It has to be a thick, but quite a liquid mixture. I added about 50 ml of extra water. If you don’t use quark, you don’t have to add any extra water.
  6. Grease a quiche pan and divide the vegetable mixture over the pan.
  7. Pour the egg mixture on top.
  8. Divide the rest of the cheese over the crustless quiche
  9. Bake the quiche for about 25 minutes in the oven. It is done when a toothpick comes out clean.


*You can also replace this with a splash of lactose-free milk or 100 ml lactose-free cooking cream.

Storage: you can store the quiche in the fridge for 2 days. Cover it well.

  • Prep Time: 20 min
  • Cook Time: 25 min
  • Category: Lunch
  • Method: Oven
  • Cuisine: French


  • Serving Size: 1/4 quiche
  • Calories: 203
  • Fat: 9
  • Carbohydrates: 4
  • Fiber: 2
  • Protein: 26
A low FODMAP crustless quiche in a quiche tin photographed from above

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.

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  • Angel says:

    Trying low fodmap for the first time and was in desperate need for some recipes using ingredients I had in the pantry as a storm hit yesterday and I couldn’t go shopping. I made it with a coconut/almond milk blend, pre-cooked and flaked salmon, steamed broccoli and red bell pepper. It took a little longer to cook than expected but I need to point out my salmon and broccoli were both cold from being in the fridge (this was REALLY last minute??).
    All, in all we loved it and this recipe saved the day! Thank you so much. By the way, I made your chocolate peanut butter waffles for breakfast and the man loved them… he doesn’t really like sweet breakfasts so I was impressed.
    Tomorrow’s breakfast? Your version of Shakshuka. We like that dish so I will make some onion oil today while my bread bakes.

  • PAT says:

    I have made many quiches over the years and I use tuna or salmon. I love your version and I will try it. I have also used canned evaporated milk instead of the cream and it works well.

  • Marcie says:

    My husband has so many health issues. He can’t have dairy or gluten and now this low fodmap diet. Sigh. This recipe was fantastic! I used Non dairy sour cream. For spices I used paprika and nutmeg, salt and pepper. It was so good!! I thought it would stick to the pan and it didn’t too badly. My husband even loved the scraped up bits on the pie plate I used.

  • Sarah says:

    Spinach and Mushrooms are not allowed on the low FODMAP diet as they are high Fructan and Mannitol sugars respectively. I’d recommend using the MONASH app before publishing recipes as low FODMAP. You could unintentionally cause harm to a novice or beginner trying to understand their gut health.

    • Karlijn says:

      Hi Sarah,

      Did you look into the Monash app for these vegetables? Because I make all my recipes based on Monash University’s app and both spinach and canned mushrooms are green and allowed in the Monash app.

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