Low FODMAP Mediterranean Quiche Recipe!

Low FODMAP Mediterranean Quiche Recipe!

Are you missing flavour without onion in your a meals?

Try this delicious Low Fodmap quiche recipe with wholesome veggies and FreeFOD onion replacer for a flavoursome Mediterranean flare, without the FODMAPs!

Size serve information: 4 (main) or 6 (entree) 

Recipe and photography by @carascrazycreations 



6 Eggs

1 Red capsicum, diced (Low FODMAP at 52g per serve)

2 Medium zucchinis, diced (Low FODMAP at 65g per serve)

4 Small potatoes

60g Feta (Low FODMAP at 40g per serve)

1/2 Tsp FreeFod Onion Replacer (Certified FODMAP Friendly!) 

1/2 Teaspoon of salt

1/4 Cup of lactose free milk (or dairy free alternative)

Pepper to taste



Preheat the oven to 180 Degrees Celsius.

Prick the potatoes with a fork and microwave for 6 minutes.

Remove and set aside to cool slightly.

Next, microwave the diced capsicum and zucchini for 10 minutes. Remove from the microwave and set aside to cool.

In a large bowl beat the eggs, milk, onion replacer and salt. Crumble in the feta, add in the capsicum and zucchini and stir well!

Line a 20cm L x 10cm W baking dish (I used reusable silicon baking mat).

Slice the potatoes into rounds and place them at the bottom of the dish.

Pour over the egg and veg mix on top of the potatoes. 

Bake at 180 degrees for 30-35 minutes and serve.


Slice it up, have it for dinner and take the leftovers for lunch!



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