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Low-FODMAP Quiche with a Twist

Low-FODMAP Quiche with a Twist


For the crust:

  • 1 cup gluten-free all purpose flour
  • 1/2 teaspoon coarse salt
  • 1/2 cup extra virgin coconut oil
  • 1 egg
  • 2 - 4 tablespoons ice water

For the quiche:

  • 1 large carrot, peeled into strips
  • 1 medium zucchini, peeled into strips
  • 1 small potato, peeled into strips
  • 1 2-3 inch wedge of pumpkin or kabocha squash, peeled into strips
  • 4 large eggs
  • 2 tablespoons tamari/gluten-free soy sauce
  • Pepper


  1. To make crust, combine flour and salt in a food processor or mixing bowl.
  2. Add the coconut oil and mix until mixture resembles fine meal.
  3. Add 1 egg and ice water, then continue to mix until well combined and dough holds together when squeezed, it should be about 1 minute.
  4. If necessary add more water, 1 tablespoon at a time.
  5. Wrap the dough in cling wrap and refrigerate for 1 hour.
  6. Once dough is chilled, take out and roll into 1/4 inch.
  7. Line casserole dish with parchment paper, and transfer pastry to casserole dish.
  8. Cook for 30 minutes at 425 degrees F until crust starts to turn golden brown.
  9. Remove and let cool slightly.
  10. Layer vegetables in a spiral until you get to the center, being careful not to pack too tightly.
  11. Whisk together eggs and tamari and slowly pour the mixture over the veggies.
  12. Season with pepper and cook for 30/45 minutes at 325 degrees F, until a toothpick inserted in the center comes out clean.


  • This recipe was provided by Kate Male for Further Food.

Nutrition Information

Per serving: 359 kcal cal., 11 g fat (5 g sat. fat), 1053 mg sodium, 2 g fiber, 3 g sugar, 15 g pro.. Percent Daily Values are based on a 2,000 calorie diet


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