Here is my low fodmap version of the Zucchini Bisquick Quiche. See original recipe. Following the low fodmap way of eating is very individual. What each person can and cannot tolerate is very unique to them. I have issues with dairy, garlic, onion and apples. I have to be careful how much of either one of those I eat. For more information on what the heck 'low fodmap' is check out the Monash University Site. I believe they are considered the experts regarding the low fodmap diet.
My son as per his doctors advice was doing the low fodmap elimination diet to see if any foods bothered him and he was coming home for a visit so I was looking for foods I could make. We all love this easy quiche, so I decided to tailor it to his needs. I cut back on the amount of zucchini so that I could add some other vegetables. I added carrot, red pepper, cherry tomatoes and green onions. I eliminated the onion and garlic powder called for in my original post of this recipe. You can see what the finished mixture should look like below. It should be quite thick.
We are both ok with regular hard cheddar cheese and parmesan cheese so I left those in, but if you can't tolerate lactose of any kind feel free to substitute non-dairy cheeses. I still wanted a garlic flavour so I used garlic-infused olive oil instead of plain. Most people who have issues with garlic can handle the infused oil. But if you can't tolerate garlic just use regular oil as the quiche tastes great without garlic too. You can always add other dried herbs of your choice.
I made muffins to freeze and bring out as needed for a quick breakfast. Take them out the night before or just microwave from frozen. I tried the silicone muffin cups for the first time. I really liked them. I'm not sure how they would work on a more delicate cupcakes, as I had to peel them off the quiche muffins with more force than if they were paper. I then wrapped them individually in plastic wrap and put in freezer bags to store in the freezer.
I also made a small pie to eat right away. It was really tasty. I served it with a salad and sausages. This is a great way to get extra vegetables into your diet. I love making this as part of a brunch. It is great for Easter Brunch and is on my Easter Brunch menu every year. You can play with the recipe and add vegetables that you like. I have added ham or bacon before which was tasty.
Low Fodmap Gluten-Free Vegetable Quiche
Ingredients
2 cups grated zucchini
1/2 cup grated carrot
1/2 cup red pepper, chopped finely
1/2 cup small cherry or grape tomates, cut in half and squeeze out the seeds and liquid
1 - 1/2 cup chopped green onion (green part only)
1/2 cup shredded cheddar cheese
1/2 cup parmesan cheese, grated
1 cup gluten-free Bisquick
4 eggs
pinch of salt and pepper
1/2 cup garlic-infused oil
Directions
Preheat oven 350 fahrenheit
Grease pan
Grate and chop your vegetables and shred your cheese
Mix all ingredients together in a bowl just until blended.
Pour into pie plate or muffin tin.
For a pie bake for 30 minutes and for muffins bake for about 25 minutes. Depends on the depth of your baking pan. When lightly brown on top and a knife comes out clean remove from oven.
