Ham and Cheese Crustless Quiche

Making a delicious quiche that fits your low FODMAP lifestyle doesn’t mean sacrificing flavour or texture. This ham and cheese crustless quiche recipe removes the wheat-based crust entirely, creating a naturally gluten-free dish that’s perfect for anyone managing IBS or following digestive-friendly eating plans. You’ll create a protein-rich meal that works beautifully for breakfast, lunch, or dinner.

This recipe suits beginners and takes about 15 minutes to prepare with 35 minutes of baking time. You’ll need basic kitchen equipment like a pie dish, mixing bowl, and whisk. The result is a satisfying, IBS-friendly quiche that you can enjoy fresh or store for quick meals throughout the week.

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Why crustless quiche works for low FODMAP diets

Traditional quiche recipes rely on wheat-based pastry crusts that contain high FODMAP fructans. These carbohydrates trigger digestive discomfort for people with IBS. Removing the crust eliminates this problem completely, making your ham and cheese quiche accessible during both the elimination and reintroduction phases of the low FODMAP diet.

The nutritional benefits improve when you skip the crust too. You’ll get more protein per serving from the eggs, ham, and cheese without the extra refined carbohydrates. Each slice delivers essential nutrients like vitamin B12, selenium, and calcium from lactose-free dairy options. This makes your crustless quiche recipe an excellent choice for a balanced, gut-friendly meal.

During the strict elimination phase, this gluten-free quiche gives you variety without worry. The simple ingredient list makes it easy to control what goes into your food. When you reach the reintroduction phase, the recipe serves as a reliable base that you can test with small amounts of higher FODMAP ingredients one at a time.

Gather your ingredients and tools

Your low FODMAP breakfast starts with the right ingredients. You’ll need 6 large eggs, 150ml lactose-free milk or cream, 150g diced cooked ham, and 100g grated lactose-free cheese. Choose hard cheeses like cheddar or Swiss, as these naturally contain less lactose than soft varieties. Check your ham label carefully for hidden high FODMAP ingredients like onion powder or garlic powder.

For seasoning, gather salt, black pepper, and fresh chives or the green parts of spring onions. These herbs add flavour without FODMAPs. Avoid dried onion or garlic seasonings. You’ll also need a small amount of butter or oil to grease your dish.

Essential kitchen tools include:

A 23cm pie dish or quiche tin
A large mixing bowl
A whisk or fork for beating eggs
A sharp knife and cutting board
A cheese grater

When selecting lactose-free cheese options, look for aged varieties or products specifically labelled lactose-free. Most supermarkets now stock suitable alternatives. The cheese should melt smoothly and provide that classic quiche texture you’re after.

Checking ham for FODMAP triggers

Read ingredient lists on packaged ham carefully. Plain cooked ham works best for this healthy crustless quiche. Avoid honey-glazed, flavoured, or processed varieties that often contain onion, garlic, or high FODMAP sweeteners. When in doubt, ask your butcher for plain roasted or boiled ham without added seasonings.

Prepare the ham and cheese filling

Start by preheating your oven to 180°C. This ensures even cooking once your easy quiche recipe goes in. Dice your ham into small, bite-sized pieces roughly 1cm square. Smaller pieces distribute more evenly throughout the quiche, giving you ham in every bite.

Grate your lactose-free cheese using the medium holes on your grater. Freshly grated cheese melts better than pre-shredded varieties, which often contain anti-caking agents. Set both the ham and cheese aside while you prepare the egg mixture.

Crack your eggs into the large mixing bowl. Add the lactose-free milk or cream, then whisk thoroughly until the mixture turns pale yellow and slightly frothy. This takes about 2 minutes of steady whisking. The air you incorporate helps create a lighter texture in your finished quiche.

Season the egg mixture with a quarter teaspoon of salt and several grinds of black pepper. Taste a small amount on your finger to check the seasoning. Remember that the ham and cheese add saltiness too, so go easy at this stage. Chop your fresh chives or spring onion greens finely and stir them through the egg mixture.

Getting the consistency right

Your egg mixture should look smooth and uniform with no streaks of unmixed egg white. If you see clear liquid separating from yellow, whisk for another 30 seconds. The mixture should coat the back of a spoon lightly. This consistency ensures your IBS-friendly quiche sets properly without becoming rubbery.

Assemble and bake your crustless quiche

Grease your pie dish thoroughly with butter or oil, making sure to coat the sides as well as the base. This prevents sticking and helps you remove clean slices later. Scatter the diced ham evenly across the bottom of the dish, then sprinkle the grated cheese over the ham.

Pour your egg mixture slowly over the ham and cheese. The ingredients will float up and distribute themselves as you pour. Use a fork to gently push down any ham pieces that stick up above the surface. This prevents them from burning during baking.

Place the dish carefully in your preheated oven on the middle rack. Bake for 30 to 35 minutes. Your lactose-free quiche is done when the centre barely jiggles when you gently shake the dish. The edges should look set and slightly golden, while the middle should appear just firm.

Testing for doneness

Insert a knife into the centre of your quiche about 2cm from the edge. If it comes out clean or with just a few moist crumbs, your quiche is ready. If you see liquid egg on the knife, bake for another 5 minutes and test again. The centre will continue cooking slightly after you remove it from the oven, so don’t wait for it to look completely solid.

Watch for visual cues too. The surface should look puffy and golden with no wet spots. Small cracks around the edges are normal and show that your gluten-free quiche has set properly.

Serve and store your quiche perfectly

Let your ham and cheese crustless quiche cool in the dish for at least 10 minutes before slicing. This resting time allows the eggs to finish setting, making cleaner slices possible. The quiche will deflate slightly as it cools, which is completely normal.

For low FODMAP serving guidelines, one sixth of the quiche makes an appropriate portion. This gives you roughly 150g per serving, which stays within recommended limits for eggs and lactose-free dairy. Pair your slice with a simple side salad using low FODMAP greens, or serve it with gluten-free toast.

Present your quiche warm or at room temperature. Both work beautifully. Garnish individual servings with extra fresh chives or a sprinkle of black pepper. The golden surface and visible ham and cheese pieces make this dish naturally appealing without extra fuss.

Storage and reheating tips

Store leftover quiche in an airtight container in your refrigerator for up to 4 days. Let it cool completely before covering to prevent condensation from making the texture soggy. Individual slices store well if you place baking paper between them.

To freeze your healthy crustless quiche, wrap individual portions tightly in cling film, then place them in a freezer bag. They’ll keep for up to 3 months. Thaw overnight in the refrigerator before reheating.

Reheat refrigerated quiche in a 160°C oven for 10 to 15 minutes, or microwave individual slices for 60 to 90 seconds on medium power. The oven method maintains better texture, keeping the eggs tender rather than rubbery. Add a tablespoon of water to the dish before microwaving to create steam that prevents drying out.

Making ahead for meal prep

This low FODMAP quiche recipe works brilliantly for weekly meal preparation. Bake it on Sunday evening, portion it into containers, and you’ll have ready-made breakfasts or lunches for several days. The flavour actually improves after a day in the refrigerator as the seasonings blend together.

You’ve now mastered a versatile recipe that supports your digestive health without compromising on taste. This ham and cheese quiche adapts easily to your preferences too. Try different low FODMAP vegetables like spinach or cherry tomatoes in small amounts, or swap the ham for cooked chicken or bacon. Each variation gives you another reliable option for gut-friendly eating that the whole family can enjoy.

We’ve built SimpleHomechef to provide exactly these kinds of practical recipes that make low FODMAP living easier. When you have reliable dishes like this easy quiche recipe in your repertoire, managing IBS through diet feels less restrictive and more enjoyable.