Kerry Withoos, Accredited Practising Dietitian


Low Carb Crust-less Veggie Quiche

Recipes > vegetarian

This low fodmap, low carb, low fat, crust-less veggie quiche makes for a lovely light lunch with a salad or a super healthy dinner served with veggies. Make as one large quiche or as 6 individual quiches.


  • ½ cup zucchini, finely chopped
  • ½ cup red pepper, deseeded, finely chopped
  • 2 teaspoons olive oil
  • 1 cup baby spinach leaves
  • 3 eggs + 3 egg whites
  • ½ cup low fat lactose free milk
  • ¼ cup reduced fat cheddar cheese
  • ½ teaspoon Italian seasoning
  • Salt and pepper, to taste


  • Preheat oven to 180°C and lightly oil a 6 capacity muffin tin
  • In large skillet over medium heat, add zucchini, red pepper and 2 teaspoons olive oil. Sauté vegetables while stirring for about 5 minutes.
  • Top vegetables with spinach and cook to wilt spinach. Remove from heat, and drain any excess liquid from mixture.
  • In medium bowl, add eggs, milk, cheddar and Italian seasoning. Whisk ingredients until blended.
  • Divide veggie mixture evenly amongst the muffin tins.
  • Top with egg mixture filling until about ¾ full. (Don't fill to very top as mixture does expand a bit)
  • Place in oven and bake for about 25-30 minutes or until eggs are set and cooked through.
  • Let cool for about 10 minutes
  • Run a butter knife around the ‘quiche’ to loosen and remove.