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Healthy Mini Quiche Recipe

Vegetarian Quiches – Pumpkin Tomato and Spinach


Healthy Mini Quiche Recipe 

I like to make these to keep in the freezer for Mr Fresh’s work lunches and Punky’s kinder lunch. They usually get made on a day when I am sick of a having a sandwich for lunch and feel like something tastier. They obviously need to be sampled once they are made 🙂

The recipe may also be made as a large family size quiche.

  • Makes: 2 small pies & 12 muffins sized
  • Preparation time: 10 minutes
  • Cook time: 30-35 minutes

Healthy Mini Quiche Recipe


  • 4 sheets of puff pastry – thawed
  • butter or oil for greasing the pans
  • 1/4 small pumpkin cut to 2 cm cubes and cooked
  • 6 large eggs-whisked
  • 12 cherry tomatoes – cut into quarters
  • 6 small spinach leaves stem removed and finely chopped
  • handful of fresh spring onion and basil – torn
  • 1/2 cup tasty cheese grated
  • milk or Soy milk – 150 ml
  • butter for greasing the pans


  1. Thaw the pastry sheets
  2. Preheat the oven to 160 degrees
  3. Grease the metal muffin pans and the metal pie tins (not silicone)
  4. Lightly whisk the eggs
  5. Put the eggs and all ingredients into a bowl and stir to combine
  6. Season with salt and pepper
  7. Cut out the circular shapes from the pastry to line the muffin tins and pie tins. Cut the circles slightly larger that the pan size using a glass, or dish that is a similar size
  8. Carefully lay the circular pastry shapes in the base of the pans
  9. Spoon quiche mixture into pastry (3/4 full)
  10. Put the pans into the oven to cook
  11. Cook the muffin tin size for 30 minutes and the pie size for 5-10 minutes extra. The top of the quiche and the pastry should be golden in color and firm to touch on the top with no liquid oozing
  12. Remove from the oven and cool in the tin for 5 minutes
  13. Loosen with a knife around the edges and place on a cooling tray to cool completely if freezing, or serve.

 Prepare Ingredients


Fill pastry with egg mix

Hints and Tips:

  • If you have a fan forced oven with a feature to have the top and bottom element plus the fan – choose that so the bottom of the pastry crisps
  • Use metal tins. Silicone pans will not work as well for this recipe as the pastry does not crisp as well
  • These quiches can be frozen
  • After I sampled them for my lunch, this recipe makes – 3 work lunches for Mr Fresh and 3 Kinder snacks for Punky.

This post is linked to Veggie Mama, who has written up her menu for the week consciously avoiding waste and trips to the shops. Nice work!




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