Low FODMAP Mediterranean Crustless Quiche
Sun-ripened tomatoes, zucchini ribbons, and two cheeses in a light egg custard. Mediterranean flavors in every bite.
Instructions
- 1
Preheat oven to 350°F (170°C). Grease a 9-inch quiche dish or pie pan and line with parchment paper circle.
- 2
Heat olive oil in a nonstick frying pan over medium heat.
- 3
Add tomatoes and balsamic vinegar. Cook until softened, about 3-4 minutes.
- 4
Transfer tomatoes to a large bowl.
- 5
Add zucchini ribbons, Cheddar, Parmesan, beaten eggs, and basil to the bowl.
- 6
Season with salt and pepper. Mix gently to combine.
- 7
Pour mixture into prepared baking dish.
- 8
Bake 20-25 minutes until firm and lightly golden.
- 9
Let stand 5 minutes before slicing.
- 10
Serve warm or at room temperature.
FODMAP Notes
Tomatoes are low FODMAP at 1/2 cup per serving - portions are appropriate here. Zucchini is safe. Both cheeses are naturally very low in lactose. Balsamic vinegar is low FODMAP.
Tips
- 💡 Use a vegetable peeler for zucchini ribbons
- 💡 Add olives for extra Mediterranean flavor
- 💡 Top with feta cheese before baking
- 💡 Serve with crusty gluten-free bread
Recipe Notes
This elegant quiche captures the essence of Mediterranean cuisine. The combination of fresh tomatoes, basil, and two cheeses creates a sophisticated flavor profile.
Substitutions
- Vegetables: Roasted red peppers or spinach
- Cheese: Feta or goat cheese
- Herbs: Fresh oregano or thyme
Storage
- Refrigerator: Keeps 4 days
- Reheating: Best served at room temperature or gently warmed
FODMAP Stacking Note
One serving (1/6 of quiche) is low FODMAP. Tomato portions are calculated for safety.
Related Recipes
- Low FODMAP Bacon Zucchini Quiche
- Low FODMAP Greek Salad
- Low FODMAP Caprese Salad