Crustless Quiche

13 July 2022

This is a great dish to eat hot or cold as part of a summer picnic!

Nutritional highlights

This quiche actually provides us with two of our five a day per serving, thanks to the range of different vegetables in this recipe! The cherry tomatoes help to provide us with vitamin C which (per serving) gives us over 10% of our daily vitamin C requirements. 

Vitamin C helps to protect our cells, maintain healthy skin, blood vessels and bones. Vitamin C also helps our bodies absorb iron which can be found in spinach, making cherry tomatoes and spinach and excellent pairing! 

Ingredients

Makes 4 servings
Preparation time: 10 minutes
Cooking time: 50 minutes
  • 6 eggs
  • 2 tbsp olive oil
  • 1 red onion, sliced
  • 1 courgette, halved and sliced
  • 1 pepper, deseeded and sliced
  • 200g cherry tomatoes
  • 100g spinach
  • Handful of chives, finely chopped
  • 100g 50% reduced fat cheddar, grated. 

Method

Preheat the oven to 180C and place a tablespoon of olive oil into a frying pan and fry the onion, courgette and pepper until softened. 

In a bowl whisk the eggs and stir in the cooked vegetable mix with spinach, half the chives and half the cheese. 

Use a tablespoon of olive oil to crease an 8-inch ovenproof/non-stick pan and pour in the mixture. Top with the cherry tomatoes and scatter over the remaining chives and grated cheese. 

Bake for 30-40 minutes or until just set and golden. Serve hot or wait to cool, then place in the fridge for the next day.

Healthy swaps/tips

  • Can be served hot or cold and great to have as part of your lunch or a picnic.
  • Why not add in your favourite quiche extras? If you don't want a vegetarian quiche you could add ham.

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Calories: 276kcal per serving Fat: 18.7g per serving Saturates: 5.35g per serving Total Sugar:  Salt: 0.9g per serving