Veggie Quiche
2026-03-15
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Nutrition per Serving
* Nutritional values are estimates
Ingredients
- 1 tsp olive oil
- 1 red bell pepper, diced
- 1 tsp garlic scapes (optional)
- 1 tbsp green onions, green part only
- 1/2 cup oyster mushrooms, sliced
- 2 cups baby spinach
- 1 refrigerated pie crust
- 1 1/2 cups milk
- 5 eggs
- 1/4 tsp salt
- 1/8 tsp nutmeg
- 1/2 cup cheddar, Swiss, or gruyere, shredded
Instructions
- 1Preheat oven to 350°F.
- 2Heat oil in a medium pan. Add green onions and garlic scapes and sauté for 2 minutes.
- 3Add mushrooms and cook for about 3 to 4 more minutes.
- 4Add spinach and cook until just wilted, about 1 minute.
- 5Remove from heat and drain in a colander to remove excess liquid. Set aside.
- 6Unroll the pie crust and press into a 9-inch pie pan.
- 7Whisk together the eggs until frothy. Add milk, salt, and nutmeg and whisk to combine.
- 8Place veggies on top of the crust in an even layer. Sprinkle with cheese. Pour the egg mixture over everything evenly.
- 9Bake for 40 to 45 minutes until starting to brown on top. Remove from oven and let sit for 5 to 10 minutes before serving.
Low-FODMAP Friendly Swaps
The green part of green onions is low-FODMAP, which is why this recipe specifically calls for the green tops only — skip the white bulb if you're sensitive to onions. Garlic scapes are also lower in FODMAPs than garlic cloves and can be omitted entirely without losing much flavour.
Mushroom Choice Matters
Oyster mushrooms are a better choice than button or portobello mushrooms for digestive sensitivity — they're lower in FODMAPs and tend to be easier to tolerate. Leave them out if you prefer a simpler quiche.
Dairy and Crust Options
For a dairy-free version, use unsweetened oat or almond milk and a dairy-free cheese. For gluten-free, swap in a gluten-free pie crust or press a mixture of almond flour and butter into the pan as a crustless base.
Great for Meal Prep
Quiche keeps well — store slices in the fridge for up to 4 days or freeze individual portions. Reheat gently in the oven or microwave. It's just as good cold for a quick lunch.
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