Make breakfasts exciting again with this recipe for Low FODMAP Quiche. It is filled with diced smoked ham, broccoli florets, Swiss cheese, and cheddar cheese. Quiche usually uses a flaky pastry pie crust. This recipe uses thinly sliced potatoes instead.
The potatoes are seasoned with salt and pepper. Potatoes are topped with shaved parmesan. The melted parmesan cheese adds additional structure and flavor with minimal lactose. Using potatoes instead of pie crust makes this recipe gluten-free.
- Potatoes - I love to use Yukon Gold potatoes for their buttery flavor. However, russet and red potatoes will work for this crust too.
- Shaved Parmesan Cheese - Adds flavor and structure to the crust and is low in lactose.
- Milk - I love to use unsweetened almond milk. Lactose free milk and regular milk will also work.
- Spices - Kosher Salt, Ground Black Pepper, and Dry Mustard
- Ham - I like to chop up a ham steak or use 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 current serving sizes measured by the Monash University App at the time of publishing. As always, follow your gut and modify as needed.
Using a mandoline or a sharp knife, slice the potatoes. It is important to cut equally.
Grease a pie plate with either 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 salt, 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. They do not need to be fully cooked.
In a medium bowl, crack the eggs, add the milk and the remaining salt and pepper, and dry mustard. Whisk until eggs are blended with the milk and spices.
Remove the potato crust quiche from the oven. Reduce the oven temperature to 350 degrees F. Add the diced ham, broccoli florets, green onion tops, and chopped sliced cheese.
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 pieces and serve.
- Meat Options - Swap out the diced ham for breakfast sausage.
- Veg Options - Not a fan of broccoli? Swap it out for diced red pepper.
- Baked Potato Leftovers - Have a few leftover baked potatoes to use up? Slice the baked potatoes into slices and place on a pie plate. Skip the potato crust instructions and go straight to the quiche instructions.
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 breakfast meat trio quiche.
Dairy Free Quiche - You can 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.
Storing And Reheating
To Store: Keep any leftovers in an airtight container in the refrigerator. Leftovers will keep for four days.
To 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.
To 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.
Serve this quiche with a low FODMAP safe serving size of fresh fruit. I love blueberries. Add pancakes, blueberry muffins, or 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.
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.
Additional Low FODMAP Breakfast Recipes
Low FODMAP Quiche
- 2-3 Large Yukon Gold Potatoes
- 1 Tablespoon Avocado Oil
- 1 teaspoon Kosher Salt divided
- ½ teaspoon Ground Black Pepper divided
- 1 Tablespoon Shaved Parmesan Cheese
- 5 large Eggs
- 1 cup Unsweetened Almond Milk
- ¼ teaspoon Dried Mustard
- 1 cup Ham Diced
- ½ cup Broccoli Chopped
- ½ cup Green Onion Tops
- 4 Slices Swiss Cheese
- 2 Slices Cheddar Cheese
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 mandolin.
- 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.
- 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 and serve.
- Store any leftovers in an airtight container in the refrigerator. Eat within four days.