Crustless QuicheA 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! This recipe is originally from my Daily Healing ebook which can be purchased here from my online shop. This book features so many more soothing innovative recipes for those following a low FODMAP, gluten and dairy free diet. 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 loose 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. To make this vegetarian omit the bacon.
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- 1 Carrot (~60g, diced)
- 1 Courgette (~66g, diced)
- 1 handful of spinach (~38g)
- 50g red pepper (diced)
- 1tsp chilli flakes (optional)
- 1 handful of kale (optional)
- 6 eggs
- 240ml dairy free milk
- 1 tbsp mixed herbs
- Handful fresh parsley (roughly chopped)
- 2 rashers of bacon (diced) or 1 handful of bacon lardons (optional omit for vegetarian option)
- Preheat oven to 180°C fan assisted.
- In a small-medium casserole dish, place the carrots, courgette, spinach and red pepper.
- In a bowl whisk the eggs, milk, mixed herbs and chilli flakes.
- Pour the egg mix over the vegetables.
- Sprinkle with fresh parsley and bacon (if using).
- Bake in the oven for 30 minutes.
- Turn the heat up to 200°C.
- Bake for a final 10 minutes.
- Remove from the oven and leave to rest for 5 minutes before serving.
Nutrition Facts: Per portion
- Calories: 159 of which 98 calories from fat
- Dietary Fiber: 1.4g
- Protein: 11.5g
- Carbohydrates: 4.1g
- Sugar: 2.1g
- Sodium: 200mg
- High in calcium, riboflavin and vitamin B12. Very high in selenium, vitamin A and vitamin C.
- If making for meal preparation and planning to freeze, cook as above and refrigerate until cool. Once cooled freeze. To reheat the meal cook from frozen in 180°C preheated oven for one hour in an ovenproof container (I remove the lid and cover with tin foil), then remove the tin foil and cook uncovered for a further 10-15 minutes or until cooked through and piping hot. Ensure there are no remaining frozen or cold parts, if in doubt cook for longer until piping hot and heated through.
Eat Yourself Fit http://eat-yourself-fit.co.uk/