CRUSTLESS QUICHE

A protein rich super healthy breakfast, lunch or brunch helping to use up leftover vegetables that would otherwise go to waste.

This recipe is so versatile you can substitute any vegetables listed, for safe low FODMAP vegetables you have available in your kitchen. This is also perfect to make ahead and then freeze or refrigerate portions, so you have easy ready meals on days you don’t have time to cook.

I usually refrigerate one portion for lunch the following day and freeze the remaining portions. I opted for a crustless quiche as I am not a huge fan of pastry, and I am yet to find a good gluten and dairy free pastry that holds together and doesn’t go soggy! I hate a soggy bottom!

Helping relieve symptoms of individuals with IBS and coeliac/celiac disease. Due to the nature of a low FODMAP diet and restricted portion sizes these recipes are also good for individuals trying to lose weight and eat healthier.

A delicious protein rich quiche full of nutritious vegetables with a hint of smokey bacon.

Low FODMAP,

Gluten and dairy free.

Course Breakfast 

Cuisine Dairy free,

Gluten free,

Low FODMAP 

Prep Time 10 minutes 

Cook Time 40 minutes 

Total Time 50 minutes 

Calories 210 kcal

Ingredients

  • 1 Carrot approx 60g diced
  • 1 Courgette approx 60g diced
  • 1 handful of spinach approx 30g
  • 50 g red pepper diced
  • 1 tsp chilli flakes optional
  • 1 handful of kale optional
  • 6 eggs
  • 240 ml dairy free milk
  • 1 tbsp mixed herbs
  • Handful fresh parsley roughly chopped
  • 2 rashers of bacon optional, omit for vegetarian option

Instructions

  1. Preheat oven to 180°C fan assisted.
  2. In a small-medium casserole dish, place the carrots, courgette, spinach and red pepper.
  3. In a bowl whisk the eggs, milk, mixed herbs and chilli flakes.
  4. Pour the egg mix over the vegetables.
  5. Sprinkle with fresh parsley and bacon (if using).
  6. Bake in the oven for 30 minutes.
  7. Turn the heat up to 200°C.
  8. Bake for a final 10 minutes.
  9. Remove from the oven and leave to rest for 5 minutes before serving.