35 calories! I know, right? Not only are these mini quiches low calorie but they are fat-free, gluten-free, grain-free, vegan and a good source of protein.
Oh, and they’re DELICIOUS.
The sun-dried tomatoes give a slight bacon-y flavour, that reminded me of a quiche Lorraine. SO good. If you can get hold of smoked tomatoes -even better.
These quiches are:
- Only 35 calories and fat-free
- Gluten-free and grain-free
- Vegan, dairy-free and eggless
- Good source of protein
- Portable, freezer-safe, can be eaten hot or cold
- Takes 8 mins to prepare and 20 mins to cook!
So what are these mini quiches made of, if not eggs?
The secret ingredient is chickpea flour. And don’t worry – this is a very easy to get hold of ingredient. It’s sometimes called Gram or Besan flour and can be found in Asian food shops or in the supermarket in the Asian food section.
A bit like making socca, the chickpea flour is combined with water which creates a firm “cooked egg” texture. Combined with nutritional yeast and some black salt (if you can get hold of it) you can also create a classic egg taste too.
- Cooking spray, I used low calorie olive oil spray
- 1/2 cup chickpea flour
- 3/4 cup water
- 3 tbsp nutritional yeast
- A pinch of black salt, optional*
- 1 tbsp dried mixed herbs
- 8 sundried tomatoes, chopped into small chunks**
- 1/2 medium onion, diced
- 2 garlic cloves, minced
- Salt and pepper, to taste
- Preheat oven to 220C / 430F and coat a muffin tin with cooking spray.
- In a bowl, whisk together the chickpea flour, water, nutritional yeast, black salt, herbs and sun dried tomatoes.
- Coat a frying pan with some cooking spray and fry the onion and garlic for a few minutes until softened and beginning to brown. Remove from the pan and add to the bowl.
- Add salt and pepper, to taste.
- Pour the mixture into the muffin tin. You should get 8 mini quiches.
- Bake for 15-20 minutes until the quiches are firm and browned on top.
- Serve warm, freeze for later or keep in the fridge for up to 5 days. Enjoy!
*Black salt gives an "eggy" taste but is completely optional.
**If using sun-dried tomatoes in oil, you can rinse them in water and use a paper towel to soak up any leftover oil.
Nutrition InformationYield 8
Amount Per Serving Calories 35Carbohydrates 4.8gFiber 1gProtein 2.5g