Crustless Slow Cooker Spinach Quiche

So... what's for breakfast when you're healing the gut?

You know, I am absolutely floored when I take a look at my Instagram feed in the morning. The amount of absolutely beautiful nutritious and gut-healing breakfasts blows my mind! I scroll and scroll and I'm just floored! Seriously. These dishes are beautiful--delicately cooked chard, perfectly poached eggs, fresh salmon, the like. Stunning. And I think "where are all these people getting time to create such incredible, gut-healing breakfast dishes?!?" I don't get it! My mornings are mostly made up of me running around trying to find my keys, my pants, and my toothbrush.  (Pleeeeease, somebody relate....)

And yet, healing the gut is absolutely about nutrition. It's all about removing processed foods from the diet and replacing them with healthy, whole foods that sustain, nourish, and heal the body. Traditional, whole foods cooking is not only vital for healing the gut, but for a creating a sustainable and healthy life.


But HOW do you heal the gut with no time?!


Can you tell I get this question/exclamation A LOT? haha It might be one of the most frequent questions I'm asked. Many of us in the GAPS community are not only trying to heal our own bodies, but also have families we are trying to heal as well. I'll admit, in the beginning stages of healing my gut on GAPS, I found myself spending ridiculous amounts of time trying to cook complicated meals with speciality, GAPS-legal ingredients just to imitate what I used to eat. It quickly became unbearable and unsustainable. It just seemed like I couldn't keep up with the constant need for cooking to heal my gut. There was too much prep, too many groceries, too many dishes, and no time around work and school to do it. The reason I wanted to heal my gut was to enjoy my life and loved ones in the first place! What was the point of healing my body if I was going to be incarcerated in my kitchen all day?!


I've heard from many of you as well how've started out on your journeys to heal the gut but were spending waaaaaaaay too much time in the kitchen, got burnt out and overwhelmed, and gave up. I know how that feels! I felt that many times when I first dove into real food cooking. But I'm grateful I held on because I knew I could heal my body and I knew I didn't need to spend my entire day doing it.


The Solution, Please?

The trick was my slow cooker. I began using it for everything. Broth, roasts, squash, veggies, and breakfast. Yup--even breakfast! I found that it was super convenient to be able to throw ingredients in a slow cooker the night before, set a delay cook timer if the recipe needed it, and wake up to a breakfast I could simply store and take with me to work.

Everyone has to find their own rhythm with the families and schedules they have, but I found that the slow cooker saved me over and over when I knew I wouldn't have time to cook every meal fresh. In slow cookers, flavors mix and simmer for long periods and meals can be so tender and delicious. There are countless possibilities in how to use it and I've got a few recipes here for you (and throughout the blog) to help you know how you could use them in the GAPS diet.

This slow cooker spinach and mushroom is scrumptious. And although I didn't do a crust on this one, the edges of this quiche turn golden and crisply on the side. You'll never have a more delicious, easy breakfast!!


crustless grain-free GAPS friendly spinach mushroom quichecrustless grain-free GAPS friendly spinach mushroom quiche

Crustless Slow Cooker Spinach Quiche
Author: Amy MoffatPrep time: 10 minServings: 4-6


10 oz package frozen chopped spinach, thawed and well drained
1 Tbsp cultured butter or ghee (I absolutely LOVE this grass-fed butter from Kerrygold--haven't found anything else that is as good quality, especially for the price! And buying in bulk, you can freeze the butter you're not using right away)
2 cups baby bella mushrooms, washed and chopped
1 medium red bell pepper
1 1/2 cups high-quality shredded cheddar cheese
8 eggs
1 cup homemade sour cream
2 tablespoons snipped fresh chives
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper
1/2 cup finely ground almond flour
1/4 tsp baking soda


Lightly grease slow cooker with butter or animal fat
Gently squeeze as much water out of the spinach and lay on a paper towel to drain
Heat 1 Tbsp butter over medium heat, and saute pepper and mushrooms together until fragrant, about 4 minutes
Mix together eggs, sour cream, salt, and pepper in a large bowl. Add grated cheese and chives and mix to combine
In a small bowl, combine almond flour and baking soda. Fold into the egg mixture
Add the vegetables in the eggs mixture and pour into the slow cooker
Cook on high for 2 1/2 hours or low for 4-5

9 Responses to “Crustless Slow Cooker Spinach Quiche

  • I could eat breakfast all day too, and I’ve really been into frittatas and egg bakes lately, but I can’t wait to try this out because I’ve never done breakfast in a slow cooker before!

    • amoffat
      3 years ago

      haha easiest breakfast EVER! i know.. eggs and frittatas are seriously so easy and you can mix them up for different flavors and dishes so easy, sometimes I forget I can eat other kinds of breakfast foods too haha

  • carleen SIng
    3 years ago

    I thought that baking soda is OUT for GAPS food. Please advise.

    • amoffat
      3 years ago

      Hi Carleen–yes, baking soda can be a problem if it is used on its own because it can lower stomach acid (which is usually a problem for GAPS patients). However, if used in small amounts in baking, it reacts with other acidic ingredients (typically eggs or vinegar), creates the leavening we want, and does not affect stomach acid production. As always, incorporate this ingredient slowly and watch for any reactions. With that said, I’ve never heard of any GAPS patients having a hard time with it:) Does that help?

      • carleen SIng
        3 years ago

        Thank you so much for your reply. That helps a lot and makes sense. I tried your Almond Bread recipe yesterday and was very pleased. My sons have been ‘missing’ toast with their soup so were happy to have some for a change. thank you.

  • Could you use fresh spinach instead of frozen?

    • amoffat
      2 years ago

      Hi Sheri! If you want to use fresh spinach, you can use the same weight amount (still use 10 oz fresh, even though it’s going to seem like A LOT! haha) and then just saute it with the rest of the veggies. Spinach doesn’t take much time to cook, so add it during the last couple minutes. Hope that helps!:)

  • is it ok to use organic store bought sour cream in this recipe on the gaps diet?

    • amoffat
      2 years ago

      Hi Julie, while on the GAPS diet, it’s best to use only homemade sour cream. Reason being that store-bought cultured products are only “flash” cultured during short amounts of time to thicken it up. The natural process of fermentation does not happen long enough to eat up the lactose or break down the proteins. While the cream is mostly fat, it still does have some amounts of both of these and its best to use only homemade. After a while on full GAPS, if you can find a good quality creme fraiche or sour cream from a local health food store, they are usually tolerated ok. How does that sound?:)

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