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Vegetarian Crustless Quiche

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This vegetarian crustless quiche is herbaceous, has a creamy mouth feel and is full of the goodness of spinach, mushrooms and tomatoes. Quiche is a really versatile dish and is a great option for a vegetarian meal. Experiment with different vegetables according to your taste and what your digestive system tolerates. It also keeps rather well, so you can freeze it and reheat it later for lunches and a light dinner when you don’t feel like cooking something from scratch.



  • 1 Tbs. olive oil
  • 1 tsp. soy sauce, low sodium
  • 2-3 spring onions, chopped
  • 1 red pepper, seeded, chopped into small pieces
  • 1 medium tomato, peeled and chopped
  • 200g mushrooms, wiped and sliced
  • 1 cup fresh spinach, chopped
  • 4 large whole eggs
  • 2 egg whites
  • ½ tub low fat cottage cheese
  • ½ cup reduced fat cheddar cheese
  • ¼ tsp. thyme
  • ¼ tsp. oregano
  • ¼ tsp. rosemary
  • ½ tsp. basil
  • ¼ tsp. salt
  • ½ tsp. mustard powder
  • ground black pepper


  1. Preheat the oven to 180° C. Lightly spray a 9 inch pie pan or a 12 count muffin tray with a non-stick spray (or use cupcake liners).
  2. Heat the oil in a pan and sauté the spring onions, red peppers, tomatoes and mushrooms with the soy sauce until soft. Add the chopped spinach and continue cooking until the spinach and vegetables have wilted.
  3. In a large bowl beat the eggs and egg whites together.
  4. Mix in the cottage cheese, reduced fat cheddar cheese, herbs, mustard, salt and black pepper.
  5. Add the spinach mixture and stir to blend.
  6. Pour the mixture into the prepared dish or spoon into muffin pans.
  7. Bake in a pre-heated oven for approximately 30 minutes or until the eggs have set.
  8. Leave to cool and settle for 10 minutes before serving.