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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

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  • 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