Crustless Spinach and Lactose-Free Feta Quiche

Preparation Steps

1. Preheat your oven to 180 °C (fan). Lightly grease a 24 cm quiche or tart tin with a little olive oil and set aside.

2. Make the garlic-infused oil: Pour 2 tablespoons of olive oil into a large frying pan over a low heat. Add the whole garlic clove and allow it to infuse for 2 minutes without letting it brown. Remove and discard the garlic. This technique captures the flavour of garlic while eliminating the fructans that can trigger bloating in those with IBS.

3. Sauté the spinach: Using the same pan with the infused oil, increase the heat to medium. Add the fresh (or defrosted frozen) spinach and cook for 4 to 5 minutes, stirring regularly, until it has fully wilted and released all its moisture. This brief cooking time helps preserve vitamins C and E, as well as carotenoids (lutein and zeaxanthin) that protect the intestinal cells.

4. Drain the spinach thoroughly: Transfer the cooked spinach to a fine-mesh sieve. Press it firmly with the back of a spoon or with your hands (protected by a clean tea towel) to remove as much residual water as possible. This step is essential to prevent a watery quiche. Roughly chop the drained spinach and set aside.

5. Prepare the quiche filling: Crack the 4 eggs into a large bowl and beat them vigorously with a fork or whisk. Add the plant-based cream, salt, pepper, freshly grated nutmeg, and the nutritional yeast if using, for a gentle umami note. Whisk until the mixture is smooth and slightly frothy.

6. Fold in the vegetables and feta: Add the drained, chopped spinach to the egg and cream mixture. Add the finely sliced green part of the spring onion and stir well to combine. Crumble the lactose-free feta directly into the mixture using your fingers, breaking it into pieces of varying sizes to create little pockets of melting flavour throughout the quiche. Stir gently to incorporate without completely crushing the feta.

7. Pour into the tin: Transfer the filling into the prepared greased tin. Smooth the surface lightly with a spatula to distribute the spinach and feta evenly. As there is no pastry case, it is important that the tin is well greased to ensure clean unmoulding.

8. Bake: Place the tin in the centre of the preheated oven at 180 °C and bake for 30 to 35 minutes, until the top is golden and the centre is set (it should no longer wobble when you gently shake the tin). If the surface browns too quickly, loosely cover with a sheet of aluminium foil for the final 10 minutes.

9. Rest before serving: Once out of the oven, leave the quiche to rest for 5 to 10 minutes at room temperature before slicing. This resting time allows the filling to settle and makes for cleaner, neater portions.

10. Serving: Scatter a few fresh basil leaves over the top for a touch of freshness and aroma. Serve warm or at room temperature, alongside a lightly dressed green salad to round out the meal's prebiotic fibre content.

💡 Gut-Friendly Tips

• Low-FODMAP portion: To stay within recommended limits, aim for no more than approximately 65 g of cooked spinach per serving. This recipe serves 4 to 6 people, which keeps portions within that threshold.
• Storage: The quiche will keep for up to 3 days in the fridge in an airtight container. Enjoy it cold or gently reheated in the oven at 150 °C for 10 minutes.
• Egg-free version: For a vegan alternative, replace the eggs with 400 ml of unsweetened plant-based milk whisked together with 3 tablespoons of cornflour and 2 tablespoons of ground flaxseed soaked in 6 tablespoons of water.
• Microbiome tip: Feta made from pasteurised sheep's milk naturally contains Lactobacillus plantarum, a probiotic recognised for supporting microbiome balance. Choose a minimally processed feta to make the most of its benefits.