Low FODMAP Quiche

Posted on May 26, 2022

Wanting a quick and easy warm low FODMAP meal?
Make these quiche using Helga’ s low FODMAP bread. Not only are these quiche Low FODMAP, they are also tailored to a lactose-free diet using Liddells lactose-free range. This recipe incorporates a range of vegetables, which are a great source of fibre!

Low FODMAP Classic Quiche

Prep time: 15 mins
Cook time: 20 mins


1 Cup shredded ham
1 Cup Liddells Lactose Free Shredded cheese
2/3 Cup corn kernels
1 Carrot
1 Zucchini
6 Eggs
1 Cup Liddells Lactose Free Full Cream milk
½ Tomato
12 Slices of Helga’s Gluten Free Loaf white bread
Spray oil


1. Turn your oven to 180°C / 365°F degrees and spray your cupcake tin with oil.
2. Flatten your bread with a rolling pin and slice the 4 edges from each piece, stuff these separately into the cupcake tin.
3. Shred the carrot and zucchini, followed by slicing the tomato.
4. Evenly spread the ham, tomato, corn and shredded zucchini and carrot into each bread cup of the tin.
5. Combine the milk and eggs, whisk briskly.
6. Evenly pour the mixture into each cup until ¾ full.
7. Spread cheese evenly across the 12 cups.
8. Place in the oven for 20 minutes or until browned.
9. Once cooked, remove from oven and let cool for 10 minutes
10. Then enjoy!


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