Vegetable Quiche – Fructose Friendly & Gluten Free


I have been having quiche cravings for a week now and I finally decided that today was the day, considering I was stuck at home waiting for the maintenance guys to come and fix something (they didn’t, it’s been 4 days now… grrr). I needed all that time because I had to make my own pastry and I was planning on doing it properly this time and attempting puff pastry… which didn’t actually happen but the pastry I made was pretty good nonetheless.


  1. Tomatoes, zucchini, spinach and green chives are low in FODMAPs.
  2. The butter I used in the pastry contains lactose, so use a different pastry recipe if you are sensitive. On the other hand, this would make a delicious fritata if you wanted to omit the pastry altogether, for a low FODMAP and low carbohydrate option.

Vegetable Quiche



Makes enough filling for one large quiche, serves 4 adults as part of a main.

  • 6 eggs
  • 1/4 cup milk (or water if lactose intolerant)
  • 2 tsp salt
  • 1 tsp pepper
  • 6 fresh oregano leaves, minced
  • 1/2 a large zucchini, diced
  • 1 vine tomato, diced
  • 3 tbsp. green chives, diced
  • 2 handfuls baby spinach, roughly shredded
  • 1/2 cup Feta cheese, diced

Prepare the Feta cheese and vegetables. If you don’t want to use any of the above veggies, just swap in anything you would rather and make sure you have 2 cups of vegetables, for volume reasons.


Beat the eggs until combined and slightly fluffy, before adding in the milk, salt and pepper. Add in the veggies and mix thoroughly.


Pour the mixture into a semi-blind bakes pastry (blind-baked according to pastry recipe instructions).


After the pastry has been semi-blind baked (for approximately 10 minutes), remove the quiche shell from the oven and reduce the oven temperature to 350 F/180 C. Pour in the quiche filling and return the dish to the oven; bake for a further 40-45 minutes, until the quiche is firmly set (i.e. doesn’t look wet or wobbly when the dish is nudged).


Let it cool for 5 minutes (this allows the pastry to harden a little) before cutting and serving it. Enjoy!

This quiche is great for a couple of reasons: you can easily use up veggies that need to go and, if you have the pastry already, it’s quick to throw together. Besides, both those pastry recipes are simple and the only time consuming parts are the required refrigeration time.

The vegetables and oregano give it a really fresh, farmy feel and the Feta cheese gives it some depth. No onion or garlic required for flavour here!

IMG_3884 IMG_3885

Even the Cone-head wanted a slice… but what’s new? Apart from his ridiculous looks at the moment – if only he’d leave his wound alone, it would be gone by now!

He got some – both the dogs did. Who can resist those eyes?



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