Spinach & Feta Quiche with Almond Crust

I’ve always been a bit of ‘planner’ by nature. I plan my outfits for the next day. I plan my weekends down to the hour. I plan how I’m going to get from one place to the next and by what medium and how many minutes (and snacks) it will take. Not that weird, right!? Well generally I reckon planning is great, but it can sometimes get me pretty anxious and turn me into a bit of a control freak. I sometimes wind up getting frustrated with myself for ‘wasting’ my time overthinking and overplanning. It wasn’t until recently that I truly began to appreciate this skill of mine. Yes, I’ve now realised it's a skill. And, this part has taken me a while, but I’ve come to the realisation that planning is somewhat therapeutic for me. I feel at ease when I’m prepared, so I may as well just give in. I’ve still got a long way to go, but I’m learning to channel my planning (though some would say, controlling) toward something positive.

One of those positive channels is my cooking and food preparation. I know you’re probably a bit sick of hearing how preparation and planning is key to following a healthy diet, but seriously it is! Sticking to my low-fodmap diet ain't always easy, especially when I'm out and about and not totally in control (there's that word again) of what's available to eat. But luckily my inner-planner always saves the day, keeping my eating in line.

One nightly ritual I always stick to is planning out my meals for the next day. Even after a jam-packed day of work, I somehow find the energy to prepare my lunch and snacks, and sometimes breakfast, for the day ahead. I secretly get a feeling of self-satisfaction knowing I’m SO prepared and that in the morning I can wake up feeling relaxed.

Along with these Emergency Muesli Bars, quiche and frittata are a personal fav for when I’m planning ahead. They keep nicely in the fridge, and make the perfect next day lunch or pre-prepared dinner. When I’m strapped for time (and haven’t even planned ahead), I know I can whip up a simple quiche or frittata in no time. And, time permitting, the option is always there to get creative and make it a bit fancier. I love to just mix it up, changing the fillings and crusts with whatever is seasonal, or on hand in the fridge and pantry. 

Here’s my recipe for a delicious spinach and feta quiche with an almond meal crust. For lazy days, this tastes just as good without the crust.

Spinach & Feta Quiche with Almond Crust
Serves 2-4 (low FODMAP serving size is a quarter of the quiche)

1 cup almond meal
1/2 cup buckwheat flour
Pinch of salt
½ tsp baking powder
¼ cup olive oil
1 tbsp water

2 tbsp pinenuts
4 eggs
100g feta
1 tbsp grated parmesan
Zest of 1/2 lemon
Dried oregano
Cayenne pepper
Ground nutmeg
Cracked pepper
2 handfuls of spinach

Preheat oven to 200˚C and grease an 8-9 inch quiche tray. Prepare crust by combining dry ingredients, then stirring the olive oil and water though until combined. Pour mixture out on to tray and press down evenly. Place baking paper over the top and bake for 15 minutes. Remove and let cool, leaving the oven on.

While the crust is baking, toast pine nuts in a fry pan til golden, and set aside. Place eggs in a mixing bowl, beat lightly and crumble in the feta. Add grated parmesan, lemon zest and a sprinkle of oregano, nutmeg, cayenne and cracked pepper. Add the pine nuts and mix well.

Drizzle olive oil into the fry pan and pile in the spinach, gently stirring until all has wilted and is quite dense. Take the spinach off the heat for a few minutes, before stirring it into the egg mixture.

Pour mixture into crust, and place in the oven to bake for 20-25 minutes, or until the quiche has set. Placing the quiche under the grill for the last 5 minutes can speed up this process. Remove from the oven and allow it to rest for at least 20 minutes before serving.


*The almond meal in the crust means this recipe is only low FODMAP in a small serving (1/4 piece), but you may substitute some of the almond meal with another nut meal of your choice if you wish to eat a larger serve :)


  1. Just saved this to my favourites! Looks incredible and can't wait to try.

    1. Thanks so much Emma! I hope you enjoy :)


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