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  • Writer's pictureMcKenna

the quick & easy quiche

Prep time: 15 minutes

Bake time: 40 minutes

Serves 4-6

I've been on a cooking kick lately after a period of little to no inspiration. I was following a low FODMAP protocol for much too long & when foods are limited, it’s easy to stick to the same few meals that don’t cause a flare-up.

If you've delt with some sort of digestive issue that led you to the doctor, chances are they might have suggested you try out a low FODMAP diet to see if it helps ease your symptoms.

Think bloating, gas, pain, lower-belly distention, diarrhea, constipation, etc.

what are FODMAPs?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, & polyols – but that fancy name is not necessary to remember! Basically, they're short-chain carbohydrates (sugars) that can cause a bit (or a lot) of discomfort in your gut.

Fermentable - can cause gas as a result of the bacteria fermenting undigested carbohydrates 

Oligosaccharides - fructans / GOS found in rye, wheat, garlic, onions, legumes, pulses

Disaccharides - lactose found in dairy products, soft cheeses

Monosaccharides - fructose found in apples, honeys, high fructose corn syrup


Polyols - sorbitol / mannitol found in artificial sweeteners, some veggies and fruits

Quiche in a pan

so, how does it work?

It's kind of like a three-phase plan. First, you cut out high FODMAP foods for a few weeks until your symptoms calm down. Then, you start reintroducing those foods back into your diet one by one to see how your body reacts. It's a bit of trial and error, but you'll figure out what works for you.

The idea behind a low FODMAP diet is to starve off those pesky bacteria in your gut that thrive on these sugars, causing all the chaos. It's meant to be a temporary fix, not a forever thing.

But the important thing to remember is that a low FODMAP diet isn't a long-term solution – it's pretty restrictive, excluding a handful of wonderful, highly nutritious foods. But sometimes, taking a break from certain foods can give your gut the breather it needs in order to heal & repair.

fast forward to today...

Recently, I began reintroducing a few higher FODMAP foods & was inspired by my sister's quiche-kick lately. I made a version with garlic because I now have it back in my life again & it was delicious.

But... if you’re avoiding garlic or other high FODMAP foods for GI reasons, take it out of the recipe altogether & use garlic-infused olive oil. Simply use 1 Tbsp of this for the extra virgin olive oil in this recipe. It’s FODMAP friendly & won’t leave you sacrificing flavor.


7 eggs (pasture raised & organic if possible)

½ c canned coconut milk

1 Tbsp extra virgin olive oil

½ tsp garlic

pinch of paprika

goat cheese to top

salt + pepper

Choose 2-3veg, I went with:

1 bell pepper

handful of chopped carrots

1 medium tomato

Choose a few herbs, I went with:

rosemary, oregano, basil, chives


Preheat oven to 375F and line an 8x8 pan with parchment paper.

Heat olive oil over low-medium heat and sauté bell pepper + carrots (or whichever veg you chose) until golden.

Combine eggs, coconut milk, spices, herbs, s + p to a bowl and mix together.

Lay the sauteed vegetables at the bottom of the pan and pour the egg mixture over top.

Top with sliced tomato, basil, goat cheese, s + p and bake for about 40 minutes.

Take out of the oven and let it cool.

Divide, serve, and enjoy!


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