- Uses garlic-infused oil instead of garlic cloves — the FODMAPs in garlic (fructans) are not oil-soluble.
- Chives green tops only — the white bulbs contain fructans.
- Aged cheddar is naturally low in lactose; combined with lactose-free milk and cream, this quiche is safe for the elimination phase.
- Baby spinach: stick to about 75 g per serve to stay low FODMAP (Monash).
- Bacon: choose plain, sugar-cured bacon without garlic or onion powder — check the label.
- Storage: keeps 3 days refrigerated; reheat gently at 150°C. Freezes 1 month.
Low FODMAP
Low FODMAP Spinach & Bacon Quiche (Crustless)
S
Sarah Mitchell, RDN•July 13, 2026Total Time
55 min
Servings
6
Prep
15 min
Cook
40 min
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Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian
Published July 13, 2026
A creamy, fluffy crustless quiche with baby spinach, crispy bacon, and aged cheddar — naturally gluten-free and IBS-friendly. Perfect for brunch or meal prep.
Ingredients
- 6 large eggs
- 1 cup lactose-free milk
- 1/2 cup lactose-free cream (or extra lactose-free milk)
- 1 cup grated aged cheddar cheese (aged cheeses are naturally low in lactose)
- 4 slices bacon, chopped
- 2 cups baby spinach (75 g per serve stays low FODMAP)
- 2 tbsp garlic-infused olive oil
- 2 tbsp fresh chives, green tops only, chopped
Instructions
- 1
1. Preheat oven to 180°C (350°F). Lightly grease a 9-inch (23 cm) pie dish.
- 2
2. Cook chopped bacon in a skillet over medium heat until crisp, about 5 minutes. Transfer to paper towels.
- 3
3. In the same skillet, warm the garlic-infused oil, add baby spinach, and wilt for 1-2 minutes. Remove from heat and let cool slightly.
- 4
4. In a large bowl, whisk together eggs, lactose-free milk, cream, salt, pepper, and nutmeg.
- 5
5. Stir in wilted spinach, bacon, chives (green tops), and 3/4 cup of the cheddar.
- 6
6. Pour into the greased pie dish. Sprinkle remaining cheddar on top.
- 7
7. Bake 35-40 minutes, until the centre is set and top is golden. A knife inserted should come out clean.
- 8
8. Cool 10 minutes before slicing into 6 wedges. Serve warm or at room temperature.
FODMAP Notes
Storage Tips
Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.
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