Make breakfast exciting again with this low FODMAP quiche. It is filled with diced ham, broccoli florets, swiss cheese, and cheddar cheese. Traditional quiche uses a flaky pastry pie crust, but this recipe uses thinly sliced potatoes for a crust. The potatoes are seasoned with salt and pepper and topped with shaved parmesan.
The creamy egg mixture is seasoned with ground mustard, salt and pepper. Ham can be purchased diced, used leftover ham, or diced up a ham steak. Add cheddar and swiss cheese, along with broccoli florets, for a beautiful color and texture.
What You'll Love About This Recipe
- Quick and Easy Breakfast
- Great Way To Use Leftover Ham
- Gluten Free and Low FODMAP
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Featured Ingredients
- Potatoes - I love to use Yukon Gold potatoes for their buttery flavor. However, any potato you have will work for this crust.
- Shaved Parmesan Cheese - Adds flavor and structure to the crust and is low in lactose.
- Eggs - Beaten eggs make the quiche.
- Milk - I love to use unsweetened almond milk. Lactose free milk and regular milk will also work.
- Spices - Kosher Salt, Ground Black Pepper, and Ground Mustard
- Ham - I like to chop up a ham steak or purchase already diced ham if I am short on time.
- Broccoli - Use fresh broccoli and only the florets for the maximum texture.
- Green Onions - Use only the green onion tops to keep this low FODMAP.
- Cheese - I use sliced cheddar and swiss cheese to keep it low FODMAP.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Step 1: Using a mandoline or a sharp knife, slice the potatoes. It is important to cut equally.
Grease a pie plate with nonstick cooking spray or a thin butter coating. Arrange the potatoes to cover the pie plate completely, overlapping and keeping the thickness similar in size. Sprinkle the ½ teaspoon salt, ¼ teaspoon ground black pepper, and parmesan cheese on the bottom of the crust.
Cook the potato crust in a 400 degree F oven for 15 minutes or until the potatoes soften.
Step 2: Crack the eggs in a medium bowl. Add the milk, the remaining salt, pepper, and ground mustard. Whisk until the eggs are blended.
Step 3: Remove the potato crust quiche from the oven and reduce the oven temperature to 350 degrees F.
Add the diced ham, broccoli florets, green onion tops, and chopped sliced cheese to the pie plate.
Step 4: Slowly pour the egg mixture into the pie plate. Bake in a 350 degree F oven for 55-60 minutes or until it is no longer jiggly. If the potatoes start to burn, cover with aluminum foil.
Allow the quiche to cool for fifteen minutes. Slice into eight servings and serve.
Tips and Tricks
Use baked potatoes! If you have leftover baked potatoes, slice them and line the pie plate with them. Skip the step where the potatoes are baked at 400 degrees F. Go straight to the step where the fillings are added and then baked. It is a delicious way to reduce food waste!
Ingredient Swaps
- Breakfast Meat Options - Swap out the diced ham for gluten free breakfast sausage.
- Veg Options - Not a fan of broccoli? Swap it out for diced red pepper.
Variations
Vegetarian Quiche: Remove the diced ham. Add in additional vegetables to fill up the pie plate. Use rinsed canned mushrooms, diced bell peppers, or baby spinach.
Meat Lovers Quiche: Use diced ham, breakfast sausage, and bacon slices. Making this a trio of breakfast meats in quiche.
Dairy Free Quiche: Enjoy a dairy-free option with a few ingredient swaps. Use unsweetened almond milk as a non-dairy milk option. Either leave out the cheese entirely or use a dairy free cheese option.
Traditional Quiche: If you want to make a low FODMAP quiche with a pastry pie crust instead of potatoes, make a batch of low FODMAP pie crust. Use the extra pie crust, the recipe makes two, as a topping for low FODMAP chicken pot pie!
Storing And Reheating
Store: Keep any leftovers in an airtight container in the refrigerator. Leftovers will keep for four days.
Reheat: Warm up leftovers in a microwave safe container for one to two minutes or until heated through. Be aware the water content in the ham, may cause the ham to “pop” in the microwave.
Freeze: I wouldn’t recommend freezing leftover potato crust quiche. This is because the cooked potatoes will not defrost and reheat well. If you want an egg dish that will freeze well, I recommend trying low FODMAP egg casserole.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Potatoes - Safe at ¼ cup or 75 grams per meal.
- Parmesan Cheese - Safe at 40 grams per meal.
- Eggs - Safe at 2 eggs per meal.
- Unsweetened Almond Milk - Safe at 1 cup or 240 grams per meal.
- Spices:
- Kosher Salt - Enjoy in unlimited amounts.
- Ground Black Pepper - Safe at 1 teaspoon or 2 grams per meal.
- Dry Mustard - Not tested, but prepared mustard is safe at 1 tablespoon or 11 grams per meal.
- Ham - No FODMAPs detected in plain, smoked ham.
- Broccoli - Safe at ¾ cups or 75 grams per meal.
- Green Onion Tops - Safe at ¾ cups or 75 grams per meal.
- Swiss Cheese -Safe at 2 slices or 40 grams per meal.
- Cheddar Cheese - Safe at 2 slices or 40 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
While a pie plate dish is the best for this recipe, there are options if you do not have one. Use an oven-safe frying pan or a large skillet. Be sure they are oven-safe, or it will be a mess.
According to Monash University Food App, chicken eggs are safe at two eggs per meal. Eggs are essentially a protein. I do not struggle with eggs as someone on a low FODMAP diet. However, as with anything low FODMAP, it is important to test your tolerance and consult a dietician.
Meal Planning
Serve this quiche with a low FODMAP safe serving size of fresh fruit. I love blueberries. Add low FODMAP pancakes, gluten free raspberry muffins, or chocolate banana baked oatmeal to complete this meal. Serving this easy quiche as a breakfast-for-dinner option? Add a side salad with homemade ranch dressing. Either option is the perfect meal the whole family will love.
Additional Low FODMAP Egg Recipes
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Recipe
Low FODMAP Quiche
Equipment
- Pie Plate
Ingredients
- 2-3 large potatoes white or gold
- 1 tablespoon avocado oil
- 1 teaspoon kosher salt divided
- ½ teaspoon ground black pepper divided
- 1 tablespoon parmesan cheese shaved
- 5 large eggs
- 1 cup unsweetened almond milk (Note 1)
- ¼ teaspoon ground mustard
- 1 cup fully cooked ham diced
- ½ cup broccoli florets chopped
- ½ cup green onion tops
- 4 slices swiss cheese chopped
- 2 slices cheddar cheese chopped
Instructions
Potato Crust Instructions:
- Preheat the oven to 400 degrees F.
- Wash the potatoes well. Slice off the ends of both potatoes, then thinly slice them with a knife or mandoline.
- Grease the pie plate with cooking spray or use softened butter.
- Arrange the potato slices in a pie plate, starting on the edges and up the edges. Overlap the potato slices. Fill in any gaps with leftover potato slices.
- Drizzle with avocado oil, ½ teaspoon of salt, ¼ teaspoon of pepper, and sprinkle the shaved parmesan over the sliced potatoes.
- Bake the crust for 15 minutes, or until the potatoes are just cooked and not yet brown. Remove from oven and set aside.
Quiche Filling Instructions:
- Reduce the oven temperature to 350 degrees F.
- On top of the potato crust, add the diced ham, chopped broccoli, green onions, diced swiss cheese, and cheddar cheese.
- In a medium bowl, whisk together the eggs, milk, remaining ½ teaspoon salt, remaining ¼ teaspoon black pepper, and dried mustard.
- Slowly pour the egg mixture over the potatoes, ham, broccoli, and green onions.
- Bake the quiche for 55-60 minutes, or until the eggs are set and the potatoes are brown.
- Slice into eight pieces and serve.
- Store any leftovers in an airtight container in the refrigerator. Eat within four days.
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