A low FODMAP pumpkin and spinach quich with feta with spinach leaves next to it

Low FODMAP pumpkin and spinach quiche

Yumm, quiche! Quiche is an ideal dish for parties, buffets, but also to put on the table for your family for a normal dinner. Serve a green salad on the side and you have a delicious meal!

On the blog, you can already find several quiche recipes, but there always is inspiration for moe. This time, I made a perfect autumn quiche: low FODMAP pumpkin and spinach quiche with feta. 

The ingredients of the quiche

The crust

I based the recipe for the bottom of the crust on this recipe by The Loopy Whisk. It is a relatively simple recipe, it works well and it is tasty. Win-win-win!

For the crust you use apple-cider vinegar, water, cold butter, salt and two ingredients that I want to give a little more explanation on: 

  • Gluten-free flour: choose a simple gluten-free flour mix. I always use Schär Mix It. This is my favourite gluten-free flour mix for sweet and savoury baking recipes.

    It is a simple mix of rice flour and potato starch and it works well for quiche. You can also use a different gluten-free flour mix that uses similar ingredients. 
  • Xanthan gum: this is a replacement for the gluten that are in normal flour. It helps to make your flour easier to work with and more elastic.

    It also stops your quiche crust from falling apart or being too crumbly. If the flour mix that you use already contains xanthan gum, you can leave it out. 
Low FODMAP pumpkin quiche with spinach and feta with one piece out of it

The filling

For the filling, I choose a very tasty combination of ingredients:

  • Pumpkin, diced: I used diced muscat pumpkin. Important: this kind of pumpkin has not been tested on FODMAPs yet.

    If you eat low FODMAP and are still in the elimination or reintroduction phase, you can best choose the kabocha pumpkin (Google the name to see what it looks like).

    This pumpkin has been tested and is unlimited low FODMAP. I use 400 gram / 14,1 oz pumpkin for this recipe. I have been eating muscat and hokkaido pumpkin for years, without issues.

    So if you have finished the elimination phase, you could also test how you react to these kinds of pumpkin.

    Don’t use butternut squash in this recipe, because butternut pumpkin is only low FODMAP up tot 45 g per serving (1/3 cup). 
  • Spinach: I used fresh spinach. 
  • Feta: feta contains almost no lactose and is therefore low FODMAP. I love the flavour of feta combined with pumpkin and spinach.

    You crumble the feta on top of the quiche right before it goes into the oven. 
  • Eggs and lactose-free crème fraîche: I made the base of the filling with eggs and lactose-free crème fraîche. 

Looking for more quiche inspiration? 

On the blog, you can find several quiche recipes. Two recipes for a traditional quiche with crust and one recipe for a crustless quiche.

That is a low carb version of quiche. A lot lighter, but also very tasty. You can find the recipes here: 

A low FODMAP pumpkin and spinach quiche with a decorative pumpkin behind it
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A low FODMAP pumpkin and spinach quich with feta with spinach leaves next to it

Low FODMAP pumpkin and spinach quiche

  • Author: Karlijn
  • Total Time: 180 min
  • Servings: 4 1x
  • Diet: Gluten Free


A delicious low FODMAP pumpkin and spinach quiche with feta! With homemade gluten-free crust. Gluten-free and low lactose.



The recipe for the quiche crust is based on this recipe by The Loopy Whisk

For the crust

  • 120 ml (1/2 cup) cold water
  • 1 tbsp apple cider vinegar
  • 150 g (1 1/4 cup) gluten-free flour blend (I use Schär Mix It)
  • 1/2 tsp xanthan gum
  • A pinch of salt
  • 100 g (7/8 stick) cold butter, diced
  • A 22 cm (8,75 inch) quiche pan
  • Optional: baking beans

For the filling

  • 400 g (14,1 oz) pumpkin, in cubes
  • 200 g (7 oz) fresh spinach
  • 4 eggs
  • 2oo g (7 oz) lactose-free crème fraîche
  • 1 tsp parsley
  • Olive oil
  • Salt and pepper
  • 50 g (1,8 oz) feta cheese


  1. Pre-heat the oven to 180 degrees Celsius (350 F).
  2. Mix the cold water with the apple cider vinegar and put this into the freezer until you need it.
  3. Sieve the gluten-free flour with the xanthan gum and the salt in a bowl.
  4. Add the cubes of butter and knead this with your fingers until you have fine crumbles.
  5. Add the cold water-vinegar mixture. Add a tablespoon at a time and mix the dough with a for until it starts to stick together. You need about 6-8 tablespoons.
  6. Form the dough into a disk and wrap it in cling film and leave to rest in the fridge for at least 1 hour. This is very important, because if the dough is too warm, your quiche will get too wet.
  7. While you are resting the dough, you can prepare the filling. Put the pumpkin cubes on a baking tray with baking parchment. Sprinkle with some olive oil and peper and salt. Bake in the oven for 15 minutes.
  8. Heat some oil in a pan and fry the spinach for a few minutes until the leaves are wilted. Put aside.
  9. Remove the pumpkin from the oven and turn the oven up to 200 degrees Celsius (390 F).
  10. Roll out the dough until it is about 2-3 mm thin and slightly larger than the pie tin in diameter.
  11. Carefully lift up the pie crust and lay it over the baking tin. Carefully press it into the tin. Remove any pastry that is sticking over the edge.
  12. Refrigerate the pie crust for another 15 minutes.
  13. Prick the bottom of the crust with a fork and bake for 10 minutes. Put baking parchment over the crust and fill the crust with baking beans or uncooked rice. This is called blind baking. By doing this, you avoid a quiche with a soggy bottom. The baking pearls or uncooked rice help the crust to keep its shape.
  14. Lower the oven temperature to 180 degrees Celsius (350 F)
  15. Divide the pumpkin over the crust of the quiche.
  16. Whip the eggs together with the crème fraîche, pepper, salt and parsley. Stir in the spinach.
  17. Pour the egg mixture on top of the pumpkin. Crumble the feta on top.
  18. Bake the quiche in the oven on 180 degrees Celsius (350 F) for 40-50 min. Keep an eye on the quiche while it is baking. If the filling gets too dark, you can cover the quiche with some aluminium foil.
  • Prep Time: 120 min
  • Cook Time: 60 min
  • Category: Dinner
  • Method: Oven
  • Cuisine: French


  • Serving Size: 1/4 quiche
  • Calories: 609
  • Fat: 46
  • Carbohydrates: 34
  • Fiber: 2
  • Protein: 13

Keywords: gluten-free quiche, low FODMAP quiche, low FODMAP pumpkin quiche, gluten-free pumpkin quiche

A low FODMAP pumpkin quiche with spinach and feta

Together we go for a calm belly!

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