Recipe: Quiche

It’s summertime, and we’re all looking forward to eating al fresco, with BBQs and picnics to take advantage of the nicer weather. A perfect food for this kind of weather is quiche. Pastry, however, is high in calories and fat, so just leave it out and you can eat this quiche freely!

F = Free food (eat as much as you like)
S = Speed food (these should make up at least a third of your meal)
P = Protein free food (eat as much of these as you like!)
HEa = Healthy Extra A (a daily allowance of dairy produce)
HEb = Healthy Extra B (a daily allowance of a product with fibre)
# = a number denotes roughly how many syns are in foods used

Adjust quantities to serve however many you like


  • Eggs (P)
  • Quark or fat free cottage cheese (I prefer the smoother texture of quark) (F)
  • Herbs, spices and seasonings of your choice (F)
  • Fillings of your choice (F/S)
  • Cheese (HEa)
  • Low-cal spray oil (F)


  • Beat together the eggs, quark and seasonings
  • Spray your baking dish liberally with low-cal spray oil
  • Put your filling choices in the dish
  • Pour over the egg mixture
  • Sprinkle your cheese on top
  • Pop in a pre-heated oven at 180C for 30-45 minutes, or until the egg has set and the top of the quiche is golden
  • Serve hot or cold

I like to fill my quiche with courgette, lightly sautéed onion, and ham, then top it with halved baby cherry or plum tomatoes. Pastrami also works well. My herb and spice choices are a little basil, oregano and cayenne for a bit of kick. I usually serve it with a side salad for extra speed, and once cooled, you can keep in in the fridge and take it along for perfect picnics.



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