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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

Description

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


Ingredients

Scale
  • 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

Instructions

  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.

Notes

*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

Nutrition

  • Serving Size: 1/4 quiche
  • Calories: 203
  • Fat: 9
  • Carbohydrates: 4
  • Fiber: 2
  • Protein: 26