IBS-Friendly Quiche

If there is anything I can handle eating anytime of the day its EGGS. I love that I can prepare them in so many different ways (i.e. boiled, scrambled, baked, etc.). In this article, I’m going to share with you an IBS friendly quiche recipe I came up with and find super-delicious. Just a heads up, I made a gluten-free pie crust from scratch because I like to experiment with food and I actually wanted to learn how to make one. I share the recipe below, however, feel free to buy already prepared gluten-free pie crust, or any pie crust of your choosing, from the supermarket if you feel that is easier to deal with. This is a great meal for anytime of the day, and it even works well for meal prepping. Give it a try and let me know what you think!

Servings: 5-6

Ingredients for IBS-friendly quiche

Pie crust

• 1 ½  cups of garbanzo bean flour
• ½ cup of all-purpose gluten free flour (you can use any combo of these flours to make 2 cups)
• ½ cup + 2 tbsps. coconut oil (chilled)
• 1 egg
• Approximately 6 tbsps. water (depending on consistency – add a little at a time – the dough should be not too wet and not too dry.)
• ½ tsp. salt (or season to taste)
• 2 tsps. sugar (you can omit or sweeten additionally to taste)
• Extra gluten-free flour or brown rice flour for dusting

Directions for IBS-friendly quiche

Pie crust

1. Mix together the flours with optional salt & sugar in food processor.
2. Blend in coconut oil, and mix until crumbly.
3. Add in egg and mix until well incorporated – mixture will still be crumbly (looks kind of like sand – see picture)

4. Add water by stirring in 1 tbsp. at a time, until dough holds together for rolling – better a little moist than too dry.
5. Cut mixture in half and roll into 2 balls (you only need one dough ball for this recipe, so feel free to save the other one for next time).
6. Shape dough ball into disc with floured hands and place onto a sheet of floured parchment or wax paper.
7. Cover with an additional sheet of parchment or wax paper. Roll crust out to slightly larger than your pie tin.
8. Remove top parchment/wax paper and slip hand gently under the bottom paper to flip into pie tin… carefully peeling back the paper as you press it into the pan. Don’t worry if it breaks apart a little, you can always press it back together and it will look good.

9. Crimp edges of crust with a fork to make a decorative pie crust.

10. Optional, bake the pie crust at 350 degrees Fahrenheit for 5-6 minutes before adding the egg mixture.

Ingredients for IBS-friendly quiche

Egg mixture

• 5 eggs
• ½ cup of Almond milk
• 1 cup of shredded cheddar cheese
• ¼ cup of grated parmesan cheese
• 6 slices of chopped bacon (already precooked)
• ¼ cup of chopped red, green, and orange bell peppers (precooked in the bacon pan)
• ¼ tsp. of paprika
• ¼ tsp. of oregano
• Salt and pepper to taste

Directions for IBS-friendly quiche

Egg mixture

1. Preheat oven to 350 degrees Fahrenheit. (Optional: Pre-bake pie crust for 10 mins).
2. In a large mixing bowl, beat eggs, milk, paprika, oregano, salt, pepper, and cheese, then set aside.
3. Take the pie crust and layer the bacon at the bottom. Once done with that, then pour egg mixture into pie crust and place in oven for 30-40 min.

4. Once it is done, take out of the oven and enjoy!