[Low calorie] Crustless vegetable & feta quiche

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This is one of my favourite things to make at the moment. I saw a crustless quiche recipe online when looking for something easy but full of veggies! It was quite basic, though, so I adapted it to make the below:

 

 

Crustless vegetable & feta quiche

Ingredients:

1 onion

4 eggs (or 2 eggs, 2 egg whites, if you’re not that into eggs!)

150g spinach

1 courgette

Baby/plum tomatoes (half punnet?)

Half a head of broccoli

300ml Semi-skimmed milk

125g (1/2 cup) plain flour

½ tsp baking powder

[OPTIONAL] – Roast chicken slices/pieces

 

 

Pre-heat oven to 220.  Put the chopped broccoli in a pot of boiling water and blanch for a few minutes while you dice your onion, then add the onion with some olive oil to your pan.

 

 

Drain the broccoli and set aside.  Slice courgette, tomatoes, any other veg you want into chunks.  Add chopped vegetables to the onions and mix together before adding the spinach and letting it cook long enough so that the spinach wilts slightly.  Turn off heat to pan.

 


In a (large!) bowl, whisk together the eggs/egg whites, flour and baking powder.  Whisk in the milk, then stir in the spinach/onion/veg mix from the pan.

Tear chicken slices into pieces and add to the bowl.

Mix thoroughly then pour into prepared casserole dish/greased quiche or pie pan, crumbling feta/greek cheese over the top.

Cook in oven for approximately 25 minutes until the centre is set and the edges are golden brown (return to oven on a lower heat if the centre is still runny but it’s getting too brown around the edges.)

 


Allow to cool for 5 mins then slice and serve.  Serves 6!

 

Per serving (approximately):

202 cals, 19g carbs, 7g fat, 16g protein, 275mg sodium, 5g sugar (based on 4 eggs used – if 2 eggs and 2 egg whites, it’s 186 cals and 5g fat, 14g protein, 234mg sodium, 4g sugar).

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2 thoughts on “[Low calorie] Crustless vegetable & feta quiche

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