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.

Comments Rating 5 (3 reviews)

12 Responses

  1. Delicious

    I adore this recipe. The whole family, even those with no Fodmap issues, enjoys it. It’s lovely to be able keep my colon happy and eat quiche. Thank you for this recipe.

    1. WOW- Thank you SO much…we LOVE hearing this feedback!
      We are so happy you enjoy the quiche.
      Comments like yours are our inspiration.
      Please keep in touch!! 🙂

  2. Absolutely an awesome recipe and so delicious. Careful with the salt, it was my fault, I either put too much in or the cheese I used had a lot of salt in it. Hard to take the salt out, you can always add after!!

    1. Thank you! We aren’t sure if you measured too much salt, or if the cheese was to blame, as we didn’t find it too salty. Appreciate this feedback. Have a great day 🙂

  3. Delicious!

    This is a great, adaptable recipe. I made the crust, followed the baking directions but instead of Spinach I used red bell peppers, green onions, and bacon. It turned out well and delicious!

    1. Thanks Alexis!
      For our readers, we assume you mean the green scallion tips, and not the bulbs, since those are higher in FODMAPs. Sounds delicious! Stay in touch 🙂

    1. Hi Jennifer,
      Coconut cream is very rich, like heavy cream, and adds a lot of flavor. Typically almond milk is quite thin, and will not give the same texture or taste. We don’t recommend it for a quiche recipe like this. Thanks for your question!

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