Why I made a vegetable quiche with a tortilla crust:
This low calorie vegetable quiche recipe is a healthy recipe for weight loss. Quiche is an egg based dish including a huge range of flavoursome ingredients. Quiches are typically surrounded in a shortcrust pastry. To help keep this dish low calorie I have swapped out the pastry for layered tortilla wraps which when baked create a nice crispy finish. In my opinion this is far nicer than any shortcrust pastry option. I have filled this quiche with sweetcorn, green beans, carrot and broccoli for a nice colourful finish. This quiche serves 6 large slices and contains 210kcal per serving.
Do you have a restrictive diet?
This recipe is:
- Nut free
- Low GI
- Low Fat
- Syn Free (when using healthy option A and B)
All slimming world related info is gathered from various internet sources. Syn values may be incorrect or outdated. If you see one is wrong, please let me know so I can update the information!
Step 1: Prepare the vegetables
Firstly we need to prepare our vegetables. Cut them into small pieces and place them in a saucepan with boiling water for 5-10 minutes to cook. My sweetcorn was pre cooked so I didn’t need to do that. Drain and place to one side to cool. It is important to cool the vegetables before adding them to the raw egg as you don’t want the egg to start to cook before its even in the oven! You can also use frozen vegetables, these generally are already soft will only need defrosting.
Step 2: Crack the eggs
In a bowl, break 6 eggs and beat together. To this add 130g of fat free quark. Add in 1/4 teaspoon of salt, 1/4 teaspoon of pepper and 1 teaspoon of onion powder. Then add your cooled vegetables. Preheat your oven to 170c.
Step 3: Create the tortilla base
Using 4 tortilla wraps, layer them overlapping in an 8″ spring form cake tin to cover the bottom and 2 inches of the sides. Make sure the tortilla wraps create a good seal. My tortillas were approximately 10″ across so I found by using edge of the pan to line up one side of the tortilla it would then cover the opposite side of the pan. then do the same for the other side and then twice again in the opposite direction so that all edges are covered.
Step 4: Bake the tortilla quiche!
Pour the quiche mixture on top of the wraps and bake in the oven for 35-45 minutes. Your quiche should look firm and golden on top and any sides of the tortilla should be golden and crispy but not burned.
Serve with salad. Store any leftovers in the fridge for up to 4 days. Quiche can be eaten cold but due to the presence of vegetables I think this quiche is always nicer warmed up in the oven for 10-15 minutes.
Variations and substitutions:
Why not try a different filling for your quiche, there are many popular choices such as:
- Ham and cheese (Quiche Lorraine)
- Cheese and Onion
- Feta and Tomato
- Why not try flavoured tortilla wraps?
Can I freeze my vegetable tortilla quiche?
You can, however I do find if my quiche isn’t well wrapped enough or its left in the freezer for two long, the tortilla crust will become chewy and hard to eat so i would suggest avoiding freezing this recipe where possible.
Can I reheat my quiche?
Re heat is a bit of a strong word for this recipe. I’d prefer to use the phrase “warm up”. You can totally warm up a slice or two of quiche in the oven on a lower temperature however if you turn the heat up too much you may find the tortillas burn quickly. Stick to a low heat and check frequently.
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