Low-FODMAP Smoked Gouda Quiche Tart with Spinach; Gluten-free, Vegetarian

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This is a classic recipe for a rich and creamy low-FODMAP Quiche Tart with Spinach and Smoked Gouda Cheese.  Such a wonderful breakfast, brunch or anytime option.

I love using smoked Dutch Gouda in this low-FODMAP Quiche recipe, it adds such depth and richness with that subtle smokey flavor ( kind of like bacon, but without the meat).

This low-FODMAP Quiche is very easy to make, and the recipe is easily modifiable.  Add turkey, bacon, or ham, use broccoli heads or kale instead of spinach and slice a few tomatoes on the top.  You can vary it depending on your mood.

Or…make a few low-FODMAP Quiches for a party of 20 or more and try different low-FODMAP flavor combinations!

This low-FODMAP Quiche incorporates my low-FODMAP traditional pie crust, which is so easy.  You will love the light and flaky texture of this low-FODMAP and gluten-free crust.  Feel free to bake it as a traditional pie, or in a tart pan (like me).

Check out my low-FODMAP recipes for low-FODMAP Frittata, low-FODMAP Breakfast Bake and low-FODMAP Blueberry Pancakes.  Or peruse over 300 more low-FODMAP recipes on the blog.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Smoked Gouda Quiche Tart with Spinach; Gluten-free, Vegetarian

Although this recipe has not been tested, a single serving is intended to be low-FODMAP based on the ingredients.  While smoked gouda cheese has not been specifically tested for FODMAPs, similar cheeses are shown to be low-FODMAP.  Test for your tolerance, or substitute Havarti or Cheddar in the recipe.

Serves 8-10

Prep time: 20 min

Bake time: 60-70 min (15 minutes to par-bake crust, then 45-55 for quiche)

Total time: 80-90 min

Bake 375, then 350 F

Equipment: 10 inch springform tart pan with removable sides.  You can use a standard pie plate too, I just find it so much easier to get the crust to come out right for serving with the tart pans.


  • Low-FODMAP Pie Crust recipe, prepared and unbaked
  • 1 tablespoon canola oil
  • 6-7 cups torn fresh spinach (baby spinach or English spinach)
    • If using baby spinach, one low-FODMAP serving is 1 & 1/2 cups
    • If using English spinach, one low-FODMAP serving is 2 cups
  • 1 cup shredded Smoked Gouda cheese, plus additional 2 tbsp for sprinkling on top
    • Note: Smoked Gouda is basically just Gouda Cheese that is smoked over hickory to give it a different flavor.  It doesn’t typically contain artificial flavors or spice additives
  • 3 large eggs
  • 1 & 1/2 cups coconut cream from canned coconut milk (1/3 cup is one low-FODMAP serving)
    • Can also substitute low-FODMAP milk, but this will be less rich tasting
  • 1 & 1/2 teaspoon salt; divided
  • 1 teaspoon pepper
  • Vegetable shortening, for greasing


  • Preheat oven to 375 F
  • Grease your tart pan and lightly dust with low-FODMAP flour
  • Roll out your low-FODMAP Pie/Tart crust and flip it into the prepared 10-in. tart plate with removable sides
  • Flute the edges on the pan rim

  • Bake at 375 F for 15 minutes (to par-bake)
  • Place on a wire rack to rest while you prepare the other ingredients and lower oven temperature to 350 F
  • In a skillet, saute the spinach in the canola oil until tender (about 5 minutes) and sprinkle with 1/2 teaspoon salt
  • Sprinkle cheese into crust; top with spinach mixture (reserve about 2 tbsp to sprinkle on top)
  • In a medium bowl, beat eggs
  • Add the coconut cream, 1 tsp salt and pepper and mix well
  • Carefully pour egg mixture into crust (you may have more liquid than your tart shell can fit, then do not overfill)

  • Sprinkle a little of the extra spinach and cheese on the top of the eggs
  • Bake at 350° for 45-55 minutes or until a knife inserted in the center comes out clean
    • I like to place it on a larger baking sheet to ease insertion and removal from the oven
    • Be careful that your oven has level shelves…mine is slightly slanted and I had to turn my low-FODMAP Quiche to prevent it from being lopsided 🙂
  • Let stand for 10 minutes before cutting

Creamy, crumbly and so healthy!  Low-FODMAP Quiche is the perfect meal to impress all your guests.

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Comments Rating 5 (3 reviews)

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