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Low-FODMAP Veggie Quiche (Gluten-Free)

This low-FODMAP, gluten-free and vegetarian quiche is easy to make and full of flavor.

This quiche has a secret ingredient that gives it its some’m some’m.

I’ll give you a hint: it’s the same secret ingredient that’s in this spicy macaroni bake and this potato corn chowder.

Guessed it? Drum roll…

It’s nutmeg.

Nutmeg: no longer just for eggnog and pumpkin spice (although it’s delightful in those things, too.) Nutmeg also happens to be amazing in cheesy-starchy things.

I think I write about flavors in my blog posts so much…well, because I’m a food blogger (duh)…but also because sometimes, when people start the low-FODMAP elimination diet, they assume it will be bland because of its prohibition against onion and garlic. Thank goodness, there are so many delicious seasonings and spices out there that are safe for the elimination phase: nutmeg, basil, sesame oil, cinnamon, coriander, chiles, chives, chocolate, citrus, cloves, cumin, soy sauce, fish sauce, maple syrup, feta cheese…and this list isn’t by any means comprehensive.

Fear not, FODMAP friends. Your diet will not be flavorless.

In addition to the little pinch of nutmeg, this quiche also gets lots of flavor and nutrition from spinach, roasted red bell pepper, and chee-eese! (I used cheddar, but any hard cheese would work. I bet Harvati would be amazing.)

I’ve kept things quick and easy by using a frozen gluten-free pie crust, but a homemade FODMAP-friendly and gluten-free pie crust would also work great in this recipe.

Even though it’s fast to throw together, this quiche has class. It’s a great recipe for everything from a meatless weeknight dinner to a yummy Easter brunch and fancy enough to serve to your vegetarian and/or gluten-intolerant guests. Or just any guests, honestly.

Linking up with Running on Happy and the Fit Foodie Mama to share this recipe for Meatless Monday.


Low-FODMAP Veggie Quiche
Serves 6
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  1. 1 small unbaked gluten-free, FODMAP-friendly pie crust
  2. 4 large eggs (or 3 XL/jumbo eggs)
  3. 1 cup lactose-free milk
  4. 1/2 tsp. salt
  5. a pinch each of ground black pepper and nutmeg
  6. 1/2 cup chopped roasted red pepper
  7. 3 oz. fresh spinach
  8. 1 cup shredded hard cheese (such as Cheddar, Mozzarella, or Harvati)
  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Cook the spinach on high in the microwave for one minute, until wilted.
  3. In a medium bowl, whisk together the eggs, milk, salt, pepper, and nutmeg.
  4. Spread the roasted red pepper and wilted spinach in the bottom of the pie crust. Sprinkle the cheese over the veggies, and then pour the egg mixture over everything, pressing down gently on the veggies and cheese to make sure it's fully submerged in the egg mixture.
  5. Bake 50 to 60 minutes, until set.
  1. This recipe fits in a small (approximately 8-inch) pie crust. If you have a larger (9- or 10-inch) pie crust, you may need to increase to five eggs and 1.5 cups milk.
The Hungry Caterpillar
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  1. I wish I could eat dairy products because this looks so good!! I’m not big on nutmeg at all but the combo of nutmeg with the veggies sounds really good. I will be saving this recipe to make for my boyfriend as he loves quiche 🙂

    1. Joyce says:

      Yeah–I’m afraid a dairy-free version of this particular recipe would not be so easy. Sorry about that, Rachael. But yes–nutmeg is a great flavoring with savory, starchy dishes. 🙂

  2. Where did you find the gluten free crust? It looks BEAUTIFUL! :o)

    1. Joyce says:

      I got it at Natural Grocers. 🙂 This particular crust was gluten-free and vegan. 🙂

  3. Cora says:

    I never would have guessed to use nutmeg in a quiche! This is so intriguing. I definitely want to try. Somehow the combination of roasted red pepper, cheese and the nutmeg sounds oddly incredible. Can’t wait.
    I’ve been trying to learn about/get more into spices lately. They can have so many health benefits.. whereas I used to always just assume they were nothing more than flavor. I’ve been trying to have much more turmeric lately – can you do turmeric with Low FODMAP?

    1. Joyce says:

      Yes, you can have turmeric with low-FODMAP! It’s so bitter, though–to enjoy it on the regular, I’d need to find a way to enjoy the flavor. But yes, I’ve also heard that a lot of spices can have great health benefits, and turmeric’s a big one!

  4. Bethany says:

    All of that cheese looks so good! Yum!

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