This is a fabulous grain free, protein rich vegetarian dish. My children love quiche and as we mainly eat paleo style I regularly make up batches of paleo pastry using almond flour and then cook up several quiches to keep in the fridge or freezer. This is a great packed lunch option and ideal served both hot or cold. Vary the ingredients according to what’s available in season. For a store cupboard option I like to use roasted red peppers from a jar – they are sweet and so convenient. This version includes courgettes and red onion which are lightly cooked until golden before adding to the pastry. Watch our video to see how simple it is to make. If you can tolerate goat’s cheese you could always scatter some cheese over the top before cooking
Difficulty – Medium
Time – Pastry 10 minutes plus 15-20 minutes cooking, Quiche 30-40 mins cooking
Makes one 20cm tart / serves 6
What’s good about it?
A high protein vegetarian dish which is low in carb and a packed with veggies too. Perfect for packed lunches and picnics.
- Preheat the oven to 180C, gas mark 4.
- Make the pastry. See our video here. Place the almond flour, tapioca and seasoning in a food processor. Add the butter or coconut oil and blitz to form breadcrumbs. Add the egg and pulse to form a sticky dough. Wrap in cling and chill if possible for 30 minutes.
- Grease a loose bottom tart tin, about 20cm / 8inches. Roll out the pastry and line the tin. Place greaseproof paper on top and top with baking beans. Bake blind for 15 minutes. Remove the beans and cook for a further 5 minutes until the base is lightly brown
- Heat the coconut oil in a frying pan and saute the red onion for 5 minutes until soft. Remove from the pan then add the courgette slices and cook for a couple of minutes to soften.
- Beat the eggs, coconut milk and seasoning in a jug.
- Scatter the onion and red pepper over the base then pour over the egg mixture.
- Arrange the courgette slices around the tart.
- Bake in the oven for 30-40 minutes or until set and golden.
- Allow to cool slightly before slicing. Scatter over some chopped herbs if wished to serve.
Keep the filling simple if you are short of time and make use of bags of frozen vegetables – spinach frozen can be quickly defrosted and added to the filling. Jars of red peppers, artichoke hearts and olives are fabulous standby healthy options.
Makes 1 20cm tart tin – serves 6
Paleo Pastry – see video
1¼ cups almond flour
⅓ cup + 2 Tablespoons tapioca flour / starch
Pinch of salt
Pinch of smoked paprika
Black pepper
¼ cup / 40g butter or coconut oil
1 large egg
Filling
1tsp coconut oil
1 red onion, halved and sliced thinly
handful of cherry tomatoes halved
1 medium courgette thinly sliced
1 roasted red pepper, chopped
4 eggs
1-2tbsp full fat coconut milk or coconut cream
Sea salt and black pepper
To serve: handful of chopped parsley