This low fodmap quiche with spinach, feta, and potato is the perfect low fodmap breakfast to take on the go. The low fodmap crustless quiche makes 3-4 servings and is super satisfying.
Enjoy the spinach and feta low fodmap quiche straight out of the oven, or pre-make this quiche for a low fodmap breakfast or lunch to take with you to work.
One of my favorite foods is spinach and feta rolls, but unfortunately, the high fodmap pastry doesn’t always agree with me. I thought I would replicate the flavors by using the same ingredients to make crustless spinach and feta quiche that is low fodmap, gluten-free and healthy!
I must say this low fodmap quiche recipe is pretty darn tasty. I only used ½ cup of feta cheese in this recipe, but if you love feta like me, you can add an extra ¼ cup to enhance the cheesy flavor.
This low fodmap quiche is super easy to make and seasoned with dill, salt, and pepper. I used the top of green onions, which are low fodmap instead of regular onion, and added in the potato. Potatoes are a low fodmap carb that helps to provide satiety.
All the ingredients used in this recipe provide nutrition benefits, so rest assured that you have maximum nutrient density when eating this healthy spinach and feta quiche.
Some of the nutritional benefits from this low fodmap quiche include:
- Eggs – an excellent source of protein and choline to prevent fatty liver and support the PEMT gene.
- Feta – high in vitamin B2 which is the co-factor for the MTHFR gene. Many people who don’t tolerate high fodmap foods have SIBO. Learn more about MTHFR and SIBO in this post.
- Spinach – an excellent source of plant-based protein and folate. Folate is another crucial nutrient required to support optimal methylation and MTHFR function.
- Green onion – a low fodmap vegetable that is a great substitute for onions, which are high fodmap.
- Potato – healthy whole food carbohydrate that provides satiety for long-lasting energy levels. Potatoes are also a low fodmap food.
This savory low fodmap quiche is the perfect breakfast or lunch for anyone following the fodmap diet. At least you can still enjoy tasty food while eating low fodmap!
If you’re following a low FODMAP diet and need more meal inspiration, be sure to check out my collection of Low FODMAP Recipes packed with delicious breakfasts, soups, salads, dinners, snacks, and healthy treats.
For anyone following phase 1 of the SIBO diet this anti-inflammatory and low fodmap carrot soup is tasty!
Low Fodmap Quiche with Spinach and Feta
Equipment
- Loaf Pan
Ingredients
- 1/2 cup green onion
- 2 cups packed spinach
- 1 cup diced potato (pre-cooked)
- ½ cup feta cheese
- 1 tsp dill
- 8 eggs
- pinch salt and pepper
- 1 tsp olive oil
Instructions
- Dice Green Onion and pre-cooked potato. Place in a bowl with spinach leaves, dill,, feta salt and pepper.
- Crack eggs into a separate bowl and whisk then combine with the vegetables.
- Grease a loaf pan with olive oil then pour all the ingredeints into the loaf pan.
- Bake the low fodmap quiche for 45 minutes @ 180° Celcius
LOVE this recipe!!
So glad you enjoyed it!
This recipe looks great but most of the ingredients are on the no no list for SIBO. What am I missing?
Hmm, What SIBO diet are you following? You may be following a diet that is stricter than the low fodmap diet which is used for SIBO as well. According to the Monash University app all the ingredients are low fodmap when you stick to one serving of the recipe :) You can check that for a reference.