Low Fodmap Quiche With Spinach and Feta – Crustless and Easy

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!

You may also like this low fodmap breakfast scramble or low fodmap fruit salad 🙂

This low fodmap tomato soup and chicken and rice soup are delicious low fodmap soup recipes as well.

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

This low fodmap quiche with spinach and feta is a delicious and savory low fodmap breakfast that can be enjoyed stright out of the oven or pre-prepped to take on the go.

5 from 1 vote

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Prep Time 10 minutes mins

Cook Time 45 minutes mins

Total Time 55 minutes mins

Course Breakfast

Cuisine American, Low FODMAP Diet

Servings 4

Equipment

• Loaf Pan

Ingredients

  

1x2x3x

• 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

Keyword low fodmap breakfast, Low fodmap quiche, spinach and feta quiche

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